Incorporating a plant-based protein diet into your daily life comes with numerous benefits. Plant based diets tend to be lower in saturated fats and free of cholesterol, thereby reducing the risk of cardiovascular diseases. Additionally, these protein sources are high in fiber, which aids in bowel movements, better digestion, and weight loss and even lowers the risk of cancer. In addition, a vegan diet, which is high in fiber and low in total fats, has been linked with better regulation of blood glucose levels and blood pressure.
Are you considering a plant-based diet but worried about getting enough protein? Worry not! In this blog post, we will discuss the best plant-based protein sources to help you maintain a healthy and balanced diet.
List of 16 High Protein Vegetarian Foods:
1. Seitan
Seitan, also known as wheat gluten, is a high-protein meat substitute made from gluten, the protein found in wheat. It’s popular in vegetarian and vegan diets for its meat-like texture and ability to absorb flavors. Seitan is rich in protein, low in fat, and versatile in cooking.
Seitan content 25 grams per 100 grams. As such, it stands out as one of the most abundant sources of plant-based protein powder currently known (1). Seitan is an excellent source of selenium and includes minor proportions of iron, calcium, and phosphorus. However, for a person with celiac disease, this stays out of the question.
2. Lentils
Lentils are an excellent protein source, containing 18 grams of protein in a cooked cup of 200 grams. They offer versatility as they can be incorporated into various dishes such as refreshing salads, hearty soups, and flavorful dahls. In just one cup or 200 grams, lentils offer more than half of your suggested daily fiber intake, making them an excellent source of fiber too.
In addition, lentils contain a specific kind of fiber that has been shown to nourish the beneficial bacteria in your colon, thereby facilitating a well-functioning gut. Lentils can decrease the likelihood of developing heart disease, diabetes, obesity, and specific forms of cancer.
Furthermore, lentils are rich in folate, manganese, and iron. They also provide a substantial amount of antioxidants and other beneficial plant compounds that promote good health (2).
3. Beans
Beans, including kidney, black, pinto, and various other types, are staple foods that are highly valued across different cultures due to their rich protein content per serving. Another bean abundant in protein is chickpea, also called garbanzo beans.
Cooked beans of around 170 grams provide approximately 15 grams of protein. Additionally, these legumes are rich in complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and various advantageous plant compounds (3).
Multiple studies have shown that incorporating beans and other legumes into one’s diet can aid in reducing cholesterol levels, regulating blood sugar, decreasing blood pressure, and even minimising abdominal fat.
4. Chia Seeds
Chia seeds are an excellent addition to any vegan or vegetarian diet as they provide complete protein with all nine essential amino acids. Chia seeds offer 5 grams of protein and 10 grams of fiber per 30 grams (4).
They also contain antioxidants, and healthy omega-3 fatty acids. Chia seeds can be added to smoothies, oatmeal, or used in baking as an egg substitute. Incorporating chia seeds into your meals is an easy way to boost your protein intake while being mindful of the environment.
5. Nuts
Nuts are a good source of protein, along with healthy fats and other essential nutrients. Some protein-rich nuts include almonds, peanuts, pistachios, and cashews. Among these, peanuts and almonds tend to have the highest protein content per serving, followed closely by pistachios and cashews.
The quantity of protein in approximately 30 grams of nuts varies depending on the type, but it typically ranges between 5-7 grams (5).
When deciding which nuts and seeds to purchase, it is important to note that the nutritional value of nuts may be affected by blanching and roasting. Thus, it is recommended to opt for raw and non-blanched varieties whenever feasible.
6. Oats
For a nutritious and protein-packed breakfast that will keep you feeling full throughout the day, consider trying oats or oatmeal. Dry oats weighing around 40 grams offer a protein content of roughly 5 grams and fiber content of about 4 grams. Additionally, oats are a rich source of magnesium, zinc, phosphorus, and folate (6).
These high-protein vegetarian foods are not only customizable with toppings like nuts or seeds but also contain essential nutrients like fiber, iron, and magnesium. For an additional boost of protein, try adding chia seeds or almonds to your oatmeal. With so many delicious ways to enjoy oats, there’s no reason not to incorporate them into your daily diet.
7. Paneer
Paneer is an excellent source of protein. A 100 gram paneer contains 18-20 grams of protein. Paneer is versatile and can be consumed in a variety of ways. You can eat raw paneer or mix it with salad or cook with your favourite vegetables (7).
8. Spirulina
Spirulina is a versatile source of protein for vegan diets. Derived from blue-green algae, it contains vital nutrients like iron and vitamin B12 with antioxidant properties. Consuming approximately 14 grams of spirulina not only fulfills 22% of your daily iron requirements and 95% of your daily copper needs but also provides you with 8 grams of complete protein.
In addition to its nutritional benefits, Spirulina is a rich source of magnesium, riboflavin, manganese, potassium, and trace amounts of other essential nutrients such as fatty acids required by the body (8).
9. Amarnath (Rajgira)
Amaranth is a gluten-free pseudo-cereal packed with protein, fiber, and micronutrients. Its tiny seeds are versatile, used in cooking as a nutritious grain alternative or popped for a crunchy snack.
Amaranth is an exceptional source of vegan protein, providing 8-9 grams per 200 grams. It is considered a complete source of protein, a rarity among grains and pseudo cereals. Additionally, amaranth is rich in complex carbohydrates, fiber, iron, manganese, phosphorus, and magnesium. Amaranath helps in weight loss and lowers cholesterol (9).
10. Soy Milk
Plant based protein sources like soy milk is becoming increasingly popular due to its nutritional benefits. Soy milk is rich in essential amino acids, which makes it an excellent substitute for dairy milk. In addition to its 8 grams of protein per 250 ml, it also provides a rich amount of calcium, vitamin D, and vitamin B12 (10).
11. Green Peas
Incorporating green peas into a vegetarian or vegan diet is an excellent way to add plant-based protein. With about 8g of protein per cup, they also contain essential amino acids crucial for muscle growth and repair. In addition, consuming a single portion of green peas fulfills over 25% of your daily requirements for fiber, thiamine, folate, manganese, and vitamins A, C, and K. Furthermore, green peas are an excellent source of iron, magnesium, phosphorus, zinc, copper and various other B vitamins (11).
12. Hemp Seeds
Despite not being as popular as other seeds, hemp seeds have 9 grams of protein in a serving size of 30 grams. In addition to their nutritional content, hemp seeds are rich in magnesium, iron, calcium, zinc, and selenium. Moreover, they provide an optimal balance of omega-3 and omega-6 fatty acids that are beneficial for human health (12).
13. Greek Yogurt
Greek yogurt is rich in protein, probiotics, calcium, and B vitamins. It supports gut health, strengthens bones, aids in weight management, and boosts immunity and muscle recovery. Greek yogurts provide 10 grams of protein per 100 grams of serving (13).
14. Tofu
Tofu, or the vegan paneer, is created by pressing bean curds together using a cheesemaking-like process, while tempeh involves cooking and slightly fermenting mature soybeans before pressing them into a block.
Tofu provides approximately 12-20 grams of protein per serving size of 100 grams. It is also a rich source of iron, calcium (14).
15. Edamame
Edamame refers to young soybeans that possess a sweet and mildly grassy taste. It is important to steam or boil them before consumption, after which they can be relished either as a standalone snack or incorporated into soups, salads, sushi, wraps, stir-fries, or rice rolls without compromising their taste and texture. Edamame provides 12-20 grams of protein per serving size of 100 grams. Edamame contains high levels of folate, vitamin K, and fiber, thereby aiding in promoting digestive health and regularity (15).
16. Spelt and Tiff
Spelt and tiff belong to the category of ancient grains. Spelt is a variety of wheat that contains gluten, while tiff originates from an annual grass and is naturally gluten-free.
Tiff and spelt offer a substantial amount of protein, with around 10-11 grams per 250-gram cooked cup. This distinguishes them from other ancient grains as they contain a higher percentage of protein. Both provide many nutrients, such as complex carbohydrates, fiber, iron, magnesium, phosphorus, and manganese. Additionally, they are rich in B vitamins, zinc, and selenium (16).
Conclusion
To conclude, incorporating vegan sources of protein in your diet that are low in calories and high in nutrition such as lentils or edamame could be great substitutes for dairy or meat products. Soybean & quinoa are complete protein sources high in fiber and magnesium while almonds and chickpeas are excellent sources of zinc. Oats and chia seeds are beneficial for blood sugar control with their high-protein content.
FAQs
- Which vegetarian food is highest in protein?
Protein rich foods for vegetarians include tofu, tempeh, edamame, seitan, lentils, chickpeas, black beans, quinoa, nuts, seeds, and certain grains like amaranth and tiff.
- What is the highest protein plant-based food?
Plant based protein foods with the highest amount of protein are a type of blue-green algae. It can contain up to 60-70% protein by weight, making it exceptionally protein rich.
- What are 5 protein rich vegetarian foods?
Five protein-rich vegetarian foods are tofu, lentils, chickpeas, quinoa, and almonds. These foods are not only delicious but also excellent sources of plant-based protein for vegetarians and vegans.
- What is a good vegetarian breakfast protein?
Good vegetarian breakfast protein options include Greek yogurt, cottage cheese, tofu scramble, tempeh bacon, protein-rich smoothies with plant-based protein powder, nut butter on whole grain toast, and chia pudding.
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