I’am a vegetarian and I know it’s difficult to fulfill protein requirment for vegetarians. I depend a lot on pulses and Paneer (cottage cheese) to fulfill my daily Protien requirement. It is a common misconception that meat is the only good source of protein. Some plant powerhouses such as beans, grains, nuts, soya and seeds can contain even more protein than 100 grams of meat.
However not every protein-rich food contains all essential amino acids. This is especially true for vegetable foods. In order to still get all essential amino acids without using animal foods, it is important to combine and vary a lot. That’s why I’ve made a list of 9 Food Items that contain the most protein.
Different protein sources
Vegetables can also be an excellent source of protein. Additionally, with the exception of highly refined products such as sugar, alcohol and oils, almost all foods contain varying amounts of protein. In addition, there are more and more scientific studies that indicate that we did not eat that much meat in the past. That is why a lot of meat is actually not that healthy for the human body.
Sprouts are low in calories, but rich in nutrients. One cup (33 grams) provides 1.3 grams of protein. This vegetable also has decent amounts of folate, B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C.
Cauliflower provides a large amount of protein for the number of calories. One cup (100 grams) of cauliflower provides 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals such as potassium, manganese, magnesium, phosphorus, calcium and iron.
Lentils are a great source of vegetarian protein and can be great additions to soups and stews. One cup (198 grams) of cooked lentils contains roughly 17 grams of protein and has only 230 calories. They also high in fiber and vitamin B9. Lentils can help reduce blood sugar compared to other foods.
4. Peas Peas are also a type of legume, and there are a number of different types. One cup (160 grams) of cooked peas contains roughly 8.2 grams of protein and 125 calories.
5. Kidney Beans (Rajma)
Kidney beans are one of the most commonly consumed beans, and are often eaten with rice. One cup (256 grams) of cooked kidney beans contains roughly 13 grams of protein and 215 calories. Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels
Broccoli is a very popular vegetable that also has a high protein content. It can be eaten raw or cooked. One cup (91 grams) of raw chopped broccoli can provide 2.6 grams of protein, including all the essential amino acids. It is also high in folate, manganese, potassium, phosphorus, and vitamins C and K.
7. Cottage cheese (Paneer)
Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium. It’s a high-protein diet. One cup of low-fat cottage cheese has a whopping 28 grams of protein and has only 163 calories.
8. Brussels sprouts
Brussels sprouts can be a great addition. They are a good source of protein, as well as fiber and vitamins. One cup (88 grams) contains 3 grams of protein and about 3.3 grams of fiber. Brussels sprouts are also rich in folate, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6.
9. Chickpeas Also known as garbanzo beans, chickpeas are a great source of fiber and protein. Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet. One cup (164 grams) of cooked chickpeas contains roughly 14 grams of protein and 269 calories.
A research has also shown that a high-protein diet provides many health benefits. Therefore it is important to include enough protein in your daily diet.
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This article is based on scientific evidence, written by experts and fact checked by experts. Information source : Health line and licensed diet coach