High Protein Source for Vegans

In today’s time, people are shifting towards veganism rather than eating meat. And protein is one of the most important minerals required by the human body which is difficult to gain in a vegan diet but not entirely impossible.

Here are some plant-based protein foods to help your diet and fulfill the needed requirement of protein too:

  1. Soy-based products: tofu, tempeh, and edamame beans are the richest source of protein in a plant-based diet.  Additionally, they contain ample levels of calcium and iron too. They can be used as a meat substitute in sandwiches and soup. Protein content- 10-19 grams per 3.5 ounces (100 grams).                         

  1. Lentils: a great source of protein along with fibre, iron, and potassium. After being boiled, they can be used in salads, soups, and other dishes not only for breakfast but also for dinner. Protein content- 8.84 g per ½ cup.

  1. Chickpeas: They can be used in a variety of ways in our diet. Be it salads, curry, roasted, stew, soup, etc. Protein content- 7.25 g per ½ cup.

  1. Peanuts: they contain plenty of protein and healthy fat. They can be used as a roasted or raw snack, or in the form of peanut butter which makes a delicious sandwich. Protein content- 20.5 g per ½ cup.

  1. Almonds: Along with protein, they contain vitamin E too, making it good for skin and eyes. They can be used as a snack, or garnish desserts. Protein content- 16.5 g per ½ cup.

  1. Spirulina: blue or green algae, also contains manganese, iron and vitamin B(except vitamin B12). It can be used in smoothies, fruit juice or water. Protein content- 8 g per 2 tablespoons.

  1. Quinoa: rich in protein, manganese, magnesium, iron, and fibre. They can be used in soups, stews, or sprinkle on salads. Protein content- 8 g per cup.

  1. Mycoprotein: It is a fungus-based protein. Also advertised as a meat substitute but its products might contain egg too and can be allergic to many people. Protein content- 13 g per ½ cup.

  1. Chia Seeds: they are rich in fibre, healthy fats, and low in calories. They can be sprinkled over smoothies or yoghurt or in the pudding. Protein content- 2 g per tablespoon.

  1. Hemp Seeds: they can be used in similar ways as chia seeds. Protein content- 2 g per tablespoon.

  1. Beans and Rice: they together contain sufficient amounts of protein. They can be eaten as a side dish, or mixed with hummus spread on Ezekiel bread. Protein content- 7 g per cup.

  1. Potatoes: they are rich in protein, potassium and vitamin C. They can be used in the widest variety of snacks and main courses. Protein content- 8 g per 100 grams.

  1. Hummus: it contains protein along with a wide variety of vitamins. They can be used in salads with any other food to enhance the taste and protein content. Protein content- 3g per two tablespoons.

  1. Vegetables: mostly green or leafy vegetables are rich in protein. They can be used to make curries, smoothies or salads.

Protein content- Broccoli- 4g per one medium stalk, Kale- 2g per cup, Mushrooms- 3g per 5 medium pieces.

  1. Ezekiel bread: It is made from barley, wheat, lentils, millet, and spelt. It can be eaten in sandwiches or toast. Protein content- 4g per slice.

  1. Yeast: it is sold as a yellow powder or flakes. It has a cheesy flavour. It contains a good amount of fibre, manganese, magnesium, zinc, copper, and vitamin B. Protein content- 14g per ounce (28 g).

The daily requirement of protein by our body is 0.8 grams per kilogram of body weight or 0.36 grams per pound. This roughly amounts to 56 grams per day for the average man and 46 grams per day for the average woman is taken their weights in the standard healthy range.

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