A common concern about vegetarian and vegan diets is that they might lack sufficient protein.
However, many experts agree that a well-planned vegetarian or vegan diet can provide you with the nutrients you need.
Here are 17 plant foods that contain a high amount of protein per serving.
1. Seitan. It contains about 25 grams of protein per 3.5 ounces (100 grams). This makes it the richest plant protein source on this list.
2. Tofu, Tempeh and Edamame. All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces (100 grams).
3. Lentils. At 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein. Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.
4. Chickpeas and Most Varieties of Beans. Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs.
5. Nutritional Yeast. This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams).
6. Spelt and Teff. Spelt and teff provide 10–11 grams of protein per cooked cup (240 ml), making them higher in protein than other ancient grains.
7. Hempseed. Although not as well-known as other seeds, hempseed contains 10 grams of complete, easily digestible protein per ounce (28 grams). That’s 50% more than chia seeds and flaxseeds.
8. Green Peas. The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk.
9. Spirulina. Two tablespoons (30 ml) provide you with 8 grams of complete protein, in addition to covering 22% of your daily requirements of iron and thiamin and 42% of your daily copper needs.
10. Amaranth and Quinoa. Amaranth and quinoa provide 8–9 grams of protein per cooked cup (240 ml) and are complete sources of protein, which is rare among grains and pseudo cereals. Also, amaranth and quinoa are good sources of complex carbs.
11. Ezekiel Bread and Other Breads Made from Sprouted Grains. Two slices of Ezekiel bread contain approximately 8 grams of protein, which is slightly more than the average bread.
12. Soy Milk. Not only does it contain 7 grams of protein per cup (240 ml), but it’s also an excellent source of calcium, vitamin D and vitamin B12.
13. Oats and Oatmeal. Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber.
14. Wild Rice. Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati. One cooked cup (240 ml) provides 7 grams of protein.
15. Chia Seeds. At 6 grams of protein and 13 grams of fiber per 1.25 ounces (35 grams), chia seeds definitely deserve their spot on this list.
16. Nuts, Nut Butters and Other Seeds. One ounce (28 grams) contains between 5–7 grams of protein, depending on the nut and seed variety. When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. So, reach for raw, unblanched versions whenever possible.
17. Protein-Rich Fruits and Vegetables. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts. They contain about 4–5 grams of protein per cooked cup.
Don’t forget to log into your FNS Online Training Platform to check out the latest training video or strength workout. We also have recovery video for your convenience.
You can also click here https://fns360.live/category/nutrition/ to read more blogs on similar topics.
