If you are a strictly vegan or a newly turned vegan, and wondering which foods are good sources of vegetarian protein, then you have come to the right place!
A vegan is a person who consumes a typical vegetarian diet that excludes meat, eggs, and all dairy products. One common myth about the vegans is that after ditching meat and dairy products
it becomes very difficult for them to meet the suggested guidelines for protein intake, since high-protein vegetarian foods aren’t easily available.
No, you need not to worry. Here are some good vegetarian and vegan sources for high protein that if you add them into your diet can help you get adequate amounts of protein every day (on average 46 grams for women, 56 grams for men).
Here are 9 vegan sources of protein:
Green Peas
It is a small but nutritionally rich member of the legume family. Green peas are good sources of vegetarian protein. One cup of boiled peas contains 8 grams of protein, about the same as a cup of milk.
Chickpeas
Yep, these legumes can be a naturally high protein source for you. Also known as garbanzo beans, chickpeas are high in protein and fiber and low in calories. Just a half a cup of chickpeas contains more than 7 grams of protein.
Beans
There are various types of beans that contain high amounts of proteins. One cup of black or kidney beans, for instance, contains 15 grams of protein.
Quinoa
Technically a seed, quinoa along with protein is packed with all nine amino acids that our body essentially requires for growth and repair. A cup of it contains more than 8 grams of proteins.
Nuts
When it comes to an easy protein-filled snack option, having a handful of nuts such as almonds, cashews and pistachios is a good option. Almonds pack a huge nutritional punch. They are a rich source of protein, as well as high in fiber and heart-healthy fats. All aforementioned nuts contain up to 6 grams of protein per ounce. Also, nut butters, like peanut butter, are a good way to add protein in your diet.
Lentils
This iron-rich food also provides a large amount of protein. It is also one of the best choices for low-fat, fiber-filled protein. A cup of lentils packs 18 grams of protein.
Leafy Greens
Those old vegetables don’t contain as much protein as nuts and beans do, but there are some vegetables that are rich in protein. For instance, one cup of cooked spinach has about 7 grams of protein. Likewise, one cup of chopped broccoli contains 8.1 grams, the same serving of French beans has about 13 grams, two cups of cooked kale has 5 gram and one cup of boiled peas contains nine grams of proteins.
Seeds
There are some varieties of seeds that are high in protein and healthy fats. For example, a quarter cup of sunflower seed kernels contains 7.3 grams of protein, while sesame seeds and poppy seeds have 5.4 grams each.
Non-dairy Milk
Soy milk is an alternative to cow’s milk. There are different varieties of soy milk are available in the market. While plain soy milk contains 4 to 8 grams of proteins per 8 ounces, the flavored soy milk such as almond, hemp, and rice milk contain about 1 gram per cup.
