That Are The 18 Best Sources of Protein For Vegetarians

 

A common concern about plant-based diets is that they may lack adequate protein.

 

However, many experts agree that a well-planned meat-free diet can provide all the nutrients you need, including protein.

However, some plant foods contain much more protein than others, and both new and old studies suggest that high-protein diets can promote muscle strength, feelings of fullness, and weight loss.

Here are 18 plant foods that are high in protein per serving.

 

1. Seitan

Seitan is a popular protein source for many vegetarians.

 It's made from gluten, the main protein in wheat. Unlike many mock meats that contain soybeans, they look and feel very similar to meat when cooked.

 Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest sources of plant protein available.

 Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorous.

 You can find this meat substitute in the refrigerated section of many grocery stores, especially in health food stores. You can also make your own version using vital wheat gluten.

 Seitan can be pan-fried, sauteed, or even roasted, which is easy to incorporate into a variety of recipes.

 However, because it contains wheat, people with gluten-related disorders should avoid taking seitan.

 

2. Tofu, Tempeh and Edamame

Tofu, tempeh, and edamame all come from soybeans.

 Soybeans are a complete source of protein. This means that they provide your body with all the essential amino acids it needs.

 Edamame is an immature soybean with a sweet, slightly greenish taste. They should be steamed or boiled before eating. After that, it can be enjoyed on its own or added to soups and salads.

 Tofu is made from bean curds that are pressed together in a process similar to making cheese. Meanwhile, dates are made by cooking and fermenting slightly ripe soybeans, then pressing them into a mould.

 Tofu doesn't taste much on its own, but it easily absorbs the flavor of the ingredients it's prepared with. In comparison, tempeh has a distinct nutty flavor.

 Both tofu and tempeh can be used in a variety of recipes, from burgers to soups and chili.

 All three soy-based proteins contain iron, calcium, and 12-20 grams of protein per 3.5 ounces (100 grams).

 Edamame is also rich in folic acid, vitamin K, and fiber, which can help support digestion and regularity.

 On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorous.

 

 

3. Lentils

With 18 grams of protein per cooked cup (198 grams), lentils are a great source of protein.

 They can be used in a variety of dishes, from fresh salads to savory soups and dals full of spices.

 Lentils are also a great source of fiber, providing more than half of the recommended daily fiber intake in one cup (198 grams).

 Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in the colon, which can help promote gut health. Lentils may also lower your chance of developing heart disease, diabetes, weight gain, and certain types of cancer.

 In addition, lentils are rich in folic acid, manganese and iron. They also contain a hearty dose of antioxidants and other health-promoting plant compounds.

 

4. Beans

Kidney, black, pinto, and most other types of beans contain high amounts of protein per serving.

 Chickpeas, also known as chickpea beans, are another type of bean that is high in protein.

Most types of beans contain about 15 grams of protein per cooked cup (170 grams). They are also excellent sources of complex carbohydrates, fiber, iron, folate, phosphorous, potassium, manganese, and many beneficial plant compounds.

 Furthermore, several studies show that a diet rich in beans and other legumes can help lower cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.

 Add beans to your diet by making a delicious bowl of homemade chili, or enjoy additional health benefits by sprinkling a little turmeric over roasted chickpeas.

 

 

5. Nutritional yeast

Nutritional yeast is an inactivated strain of Saccharomyces cerevisiae, which is commercially sold as a yellow powder or flake.

 It has a cheesy flavor, making it a popular ingredient in dishes like mashed potatoes and scrambled tofu.

 Nutritional yeast can also be sprinkled over pasta dishes or even enjoyed as delicious toppings to popcorn.

 A half ounce (16 grams) of this complete source of plant protein provides 8 grams of protein and 3 grams of fiber.

 Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and all of the B vitamins, including vitamin B12.

 However, keep in mind that not all types of nutritional yeast are fortified, so be sure to check the label carefully.

 

6. Spelt and teff

Wheat and teff belong to a class known as ancient grains. Other ancient grains include einkorn, barley, sorghum and farro.

 Spelled is a type of wheat and contains gluten, while teff originates from an annual grass, which means it is naturally gluten-free.

 Availability of wheat andTeff has 10-11 grams of protein per cooked cup (250 grams), making it higher in protein than other ancient grains.

 Both are excellent sources of many nutrients, including complex carbohydrates, fiber, iron, magnesium, phosphorous, and manganese. They also contain B vitamins, zinc and selenium.

 Buckwheat and teff are versatile alternatives to other grains, such as wheat and rice, and can be used in many recipes ranging from baked goods to risotto.

 

 

7. Hemp seeds

Hemp seeds come from the Cannabis sativa plant, which is sometimes virulent because it belongs to the same family as the cannabis plant.

 But hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis.

 Although hemp seeds are not as well known as other seeds, they contain 9 grams of protein in every 3 tablespoons (30 grams).

 Hemp seeds also contain high levels of magnesium, iron, calcium, zinc and selenium. Moreover, it is a good source of omega-3 and omega-6 fatty acids in a ratio that is ideal for human health.

 Interestingly, some studies suggest that the type of fat found in hemp seeds may help reduce inflammation and relieve symptoms of premenstrual syndrome, menopause, and certain skin conditions.

 You can add hemp seeds to your diet by sprinkling a few in your smoothie or morning muesli. They can also be used in homemade salad dressings or protein bars.

 

8. Green Peas

Green peas contain nearly 9 grams of protein per cooked cup (160 grams), which is just over a cup (237 ml) of dairy milk.

 Furthermore, a serving of green peas covers more than 25% of your daily needs for fiber, thiamin, folic acid, manganese, and vitamin A, C and K.

 Green peas are also a good source of iron, magnesium, phosphorous, zinc, copper, and many other B vitamins.

 You can use peas in recipes like pea and basil stuffed ravioli, Thai-inspired pea soup, or pea and avocado guacamole.

 

9. Spirulina

This blue-green algae is definitely a nutritional powerhouse.

 2 tablespoons (14 grams) provide you with 8 grams of complete protein, as well as covering 22% of your daily iron needs and 95% of your daily copper needs.

 Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium and small amounts of most other nutrients your body needs, including essential fatty acids.

 According to some test-tube and animal studies, phycocyanin, a natural pigment found in spirulina, appears to have powerful antioxidant, anti-inflammatory, and anti-cancer properties.

 Furthermore, studies link spirulina consumption to health benefits that range from a stronger immune system to lowering blood pressure to improved blood sugar and cholesterol levels.

 However, we need more human studies before we can draw conclusions regarding all of spirulina's health claims.

 

10. Amaranth and quinoa

Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they do not grow from weeds as other grains do. For this reason, they are technically considered a false pill.

 However, similar to more common cereals, it can be prepared or ground into flour.

 Amaranth and quinoa provide 8-9 grams of protein per cooked cup (185 grams) and are complete sources of protein, which is not uncommon among cereals and pseudocereals.

 In addition, amaranth and quinoa are good sources of complex carbohydrates, fiber, iron, manganese, phosphorous and magnesium.

 

11. Ezekiel bread and other types of bread made from sprouted grains

Ezekiel bread is made with whole grains and organic legumes. These include wheat, millet, barley and spelt, as well as soybeans and lentils.

 Two slices of Ezekiel bread contain approximately 8 grams of protein, which is slightly more than most other types of bread.

 Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect the body's absorption of certain vitamins and minerals.

 Additionally, studies show that sprouting increases their content of specific amino acids, such as lysine, which can help boost overall protein quality.

 Similarly, the combination of grains and legumes can further improve the amino acid profile of bread.

 The plant also appears to boost the content of soluble fiber, folate, vitamins C and E, and beta-carotene. It may also slightly reduce gluten, which can improve digestion among people with gluten-related disorders.

 

12. Soy Milk

 

Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It can be a great alternative to dairy milk for those who avoid dairy products.

 Not only does it contain 6 grams of protein per cup (244 ml), but it's also an excellent source of calcium, vitamin D and vitamin B12.

 You can buy soybeans.

 Milk in most supermarkets. It is an incredibly versatile product that you can drink on its own or use in a variety of cooking and baking recipes.

 However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so I recommend choosing a fortified variety.

 In addition, some types may contain added sugar, so it is best to choose nowConscious unsweetened whenever possible.

 

13. Oats and oatmeal

Eating oats is an easy and delicious way to add protein to any diet.

 Half a cup (40 grams) of dry oats provides about 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorous and folic acid.

 Although oats are not considered a complete protein, they contain a higher quality protein compared to other commonly consumed grains such as rice and wheat.

 You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. It can also be ground into flour and used for baking.

 

14. Wild rice

Wild rice contains approximately 1.5 times the amount of protein found in other types of long-grain rice, including brown and basmati rice.

 A cooked cup (164 grams) provides nearly 7 grams of protein, as well as healthy amounts of fiber, manganese, magnesium, copper, phosphorous and B vitamins.

 Unlike white rice, wild rice is not stripped of its bran. This is great nutritionally, as bran contains fiber and plenty of vitamins and minerals.

 However, this causes concerns about arsenic, which can accumulate in the bran of rice crops grown in contaminated areas.

 Arsenic is a toxic compound that has been linked to a variety of health problems, especially when taken regularly over long periods of time.

 Washing wild rice before cooking it and using plenty of water to boil it can significantly reduce levels of arsenic, along with other heavy metals like lead and cadmium.

 

15. Chia seeds

Chia seeds are derived from the Salvia hispanica plant, native to Mexico and Guatemala.

 With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve their spot on our list of the best plant-based proteins.

 These tiny seeds contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

 It is also incredibly versatile, thanks to its mild taste and ability to absorb water and form a gel-like substance.

 This quality makes it an easy addition to a variety of recipes, from smoothies to baked goods to chia pudding.

 

16. Nuts, nut butters and other seeds

 

Nuts, seeds and their derived products are great sources of protein.

 One ounce (28 grams) contains 5-7 grams of protein, depending on the variety.

 Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorous, vitamin E, and some B vitamins. They also contain antioxidants, among other beneficial plant compounds.

 When choosing which nuts and seeds to buy, keep in mind that blanching and roasting can damage the nutrients in nuts. Therefore, it is best to access the initial unlocked versions whenever possible.

 Also try to choose natural nut butters to avoid the extra oil, sugar and salt that is often added to many popular brands.

 

17. Fruits and vegetables rich in protein

Although all fruits and vegetables contain protein, some have more than others.

 The vegetables with the most protein include broccoli, spinach, asparagus, artichokes, yams, sweet potatoes and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup.

 Although technically sweet corn is another popular food that contains the same amount of protein as this high-protein vegetable.

 Fresh fruits generally contain less protein than vegetables. Those with the most include guava, cherimoya, raspberries, blackberries, nectarines, and bananas, which contain about 2-4 grams of protein per cup.

 

18. Mycoprotein

Mycoprotein is a plant protein derived from Fusarium venenatum, a type of fungus.

 It is often used to produce meat substitutes, including vegan burgers, pies, cutlets and fillets.

 Nutritional value can range slightly depending on the specific product, but most contain 15-16 grams of protein per 3.5 ounce (100 grams) serving, along with 5-8 grams of fiber.

 Although there are concerns about the safety of mycoprotein associated with food allergies, research shows that adverse reactions are very rare.

 However, keep in mind that some products made with fungal protein may also contain egg whites, so be sure to check the label carefully if you're on a vegan diet or avoid eggs for other reasons, such as food allergies.

 

Bottom line

Protein deficiency among vegetarians and vegans is uncommon, especially for those following a healthy, well-planned diet.

 However, some people may be interested in increasing their vegetable protein intake for several reasons.

 This list can be used as a guide for anyone interested in incorporating more plant proteins into their diet.