Protein is one of the major nutrients that are important for the muscle growth. As there are plenty of sources of lean proteins for non-vegetarians like eggs, chicken breasts, red meat, fish and soon. But for vegetarians or vegans the sources of proteins are restricted. So, in this article we will see different sources of high protein for vegetarians and vegan diet.
1. Lentils - Lentils, also known as “daal” is very popular food in Indian kitchen. Each raw 100 grams of lentils consists 26 grams of protein in it. In addition to this, it also contains the good amount of fiber which is helpful in the digestion of food, it also contains carbohydrates which provides fuel for the body. It also contains micro-nutrients like magnesium, iron, calcium, vitamin A D and C. There are different colors of lentils available in the market. So, we can daily switch between them to keep the taste.
2. Legumes- Legumes includes variety of beans like kidney beans, black beans, white chickpeas, black chickpeas. Each raw 100 grams of kidney beans contain 23 grams of protein in it. Each raw 100 grams of chickpeas contains 24 grams of protein in it. Apart from this, they contain micro-nutrients such as magnesium, iron, and vitamins.
3. Soya Products- Soya and its family are very important in terms of proteins for vegans and vegetarians.
- Soya milk -Soy milk is usually a suitable replacement for dairy milk for vegans. A 1-cup serving of soy milk has 104 calories, 6 grams of protein and 3.5 grams of fat. soy milk is a good source of calcium, iron, vitamin B-12 and vitamin D.
- Tofu –Tofu is high in protein and contains amino acids. Each 100 gram contains 8-9 grams of protein in it.
- Soya Chunks-Soya chunks contains the highest amount of protein in entire food world. Each 100 grams of soya chunks contains 52 grams of protein in it.
4. Oats - Basically, oats are source of complex carbs but it also contains good amount of protein in it. Each 100 grams of oats contains 13 grams of proteins in it.
5. Quinoa - Quinoa is gradually catching on in India as a food that is healthy, low in fat and high in protein. Each cup of quinoa can provide around 9 grams of protein.
6. Chia Seeds -Chia seeds are the excellent source of good fats and protein. Each 100 grams of chia seeds contains 17 grams of protein in it.
7.
- Milk – It is highly rich in protein. 1 cup of milk contains 8 grams of protein in it. Apart from this, it is highly rich in calcium which makes our bones strong.
- Paneer – It is a good source of protein, vitamin B12, Potassium. Each 100 grams of paneer contains 18-19 grams of protein in it.
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