Wellhealthorganic.com: Vegetarian Protein Sources | Wellhealthorganic Ayush 2024

Wellhealthorganic.com: Vegetarian Protein Sources | Wellhealthorganic Ayush

Vegetarian Protein Foods

A common concern of vegans is that their diet may lack enough protein. However, doctors and experts agree that a well-planned vegan diet can provide you with all the nutrients you need.

A protein-rich diet can help with weight loss, satiety, and building muscle strength. As per general dietary guidelines, women need 46 grams of protein a day and men need 56 grams of protein. But this amount can vary depending on your activity level, age, weight, and more.

So, if you are a vegan and worried about your protein intake, don’t worry, here is a list of vegan sources of protein that you can easily find in your kitchen.

Dal

What better option than dal to add a protein boost to your delicious vegetarian meal? Lentils are a staple in Indian cuisine, and they are also a great source of protein. From the earthy aroma of masoor to the ease of cooking moong dal, every kind of dal not only satisfies your taste buds but also fulfills your nutritional needs. So the next time you are looking for a protein-rich vegetarian meal, don’t look far, resort to the dals in your kitchen!

wellhealthorganic.com:vegetarian protein sources
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lentils are a staple in Indian cuisine and are a great source of vegetarian protein. Some common dals include masoor dal, moong dal, chana dal, tuar dal, and urad dal.

Dal: 8 -9 grams of protein per (100 grams)

  • Chickpeas: 7 grams of protein per 100 grams
  • Garden peas: 7 grams of protein per 100 grams
  • Beans: 7 – 10 grams of protein per 100 grams
  • Baked beans: 5 grams of protein per 100 grams

Soybean

Soybean, the complete package of protein! Yes, soybean is a vegetarian food that contains all the nine essential amino acids of protein that your body needs. Boiled, roasted or consumed in the form of tofu and tempeh – soybean takes care of both your taste and nutrition. So what are you waiting for? Try soybean to add a rich amount of protein to your next vegetarian meal!

Wellhealthorganic.com: Vegetarian Protein Sources | Wellhealthorganic Ayush
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Soybean is an excellent vegetarian source of protein, but it is important to know that its quantity depends on the form in which you are eating it.

  • About 40% protein is found in dry soybean.
  • However, dry soybean is rarely used in everyday food.

If you talk about other forms of soybean:

  • Tofu contains about 8% protein.
  • Tempeh contains slightly more protein than soybean, about 16%.

Paneer

A vegetarian meal without paneer seems incomplete, isn’t it? But did you know that this delicious cheese is also a treasure trove of protein? Made from milk, paneer is not only an excellent source of calcium, but also provides a lot of muscle-building protein. Whether you fry paneer, scramble it or include it in a curry, it is delicious and nutritious in every form. So the next time you want to make a protein-rich and delicious vegetarian dish, remember paneer!

Wellhealthorganic.com: Vegetarian Protein Sources | Wellhealthorganic Ayush
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The exact amount of protein in 100 grams of paneer depends on its fat level. Generally, the protein content in paneer ranges between 11 to 18 grams per 100 grams.

  • Full-fat paneer has a little less protein, around 11-12 grams per 100 grams.
  • Low-fat paneer can have a higher protein content, around 16-18 grams per 100 grams.

So, the protein content may vary slightly depending on the type of paneer you are using.

 Nuts and Seeds :

What can be a better option than nuts and seeds to add a tadka of nutrition to your meals? These tasty and crunchy nuts and seeds are a storehouse of protein, as well as rich in healthy fats and fibre. Things like almonds, walnuts, cashews, peanuts, chia seeds and flax seeds not only satisfy your sweet tooth but also provide essential nutrition to your body. So, include a handful of nuts and seeds in your daily diet to get the full benefits of protein, healthy fats and fibre!

Cashew

Cashews make a quick snack to boost your protein intake. Both the protein and fiber in cashews help keep you full longer, so you’re less likely to indulge in vending machine treats in the afternoon.

Cashews are a great source of magnesium, which is good for constipation, boosts your immune system and supports cognitive function and contains biotin.

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  • Cashew – 18 grams of protein per (100 grams)

Peanuts

Surprisingly, peanuts are not actually in the nut family. They are classified as legumes along with foods like green peas, soybeans and lentils. Peanuts grow underground as the fruit of the peanut plant. The peanut plant probably originated in South America in Brazil or Peru. Scientists have found 3,500-year-old pottery shaped like peanuts in South America as well as decorated with peanuts.

wellhealthorganic.com:vegetarian protein sources
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  • Peanuts – 26 grams of protein per (100 grams)

Almonds

Almonds are an excellent source of protein, fiber, and heart-healthy fats. Adding 10 almonds to your daily meal plan can help you meet your nutrient needs. Eating almonds can also help you maintain a healthy body weight.

wellhealthorganic.com:vegetarian protein sources
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  • Almonds – 21 grams of protein per (100 grams)

Dairy Products

Dairy products are an easy and tasty way to meet the protein requirement in a vegetarian diet. From milk to curd and paneer, dairy products are not only rich in protein but are also an excellent source of calcium and other nutrients. You can get a boost of protein by making a smoothie or mixing fruits with yogurt for your breakfast. For dinner, you can enjoy paneer bhurji or dal makhani with vegetables. So, do try dairy products to add protein and other essential nutrients to your vegetarian diet!

Wellhealthorganic.com: Vegetarian Protein Sources | Wellhealthorganic Ayush
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Dairy products have different amounts of protein, depending on the type of dairy product you are eating:

  • Milk: There is about 3-4 grams of protein per 100 grams of milk.
  • Dahi: About 6-8 grams of protein is found in 100 grams of curd.
  • Paneer: As we mentioned earlier, the protein content in paneer can range between 11 to 18 grams per 100 grams, depending on whether you are using full-fat paneer or low-fat.
  • Chhach: The amount of protein in 100 grams of buttermilk is low, usually less than 3 grams.

Vegetables

Vegetables are not just a treasure trove of vitamins and minerals, but they can also be a good source of protein! Yes, even though the amount of protein in vegetables is not as much as pulses, nuts or dairy products, some vegetables still contain a good amount of protein. Vegetables like spinach, broccoli, mushrooms, asparagus and cabbage are rich in protein as well as fiber. So by including these vegetables in your diet, you can have both tasty and nutritious food.

Wellhealthorganic.com: Vegetarian Protein Sources | Wellhealthorganic Ayush
Wellhealthorganic.com: Vegetarian Protein Sources

As we mentioned, vegetables do not contain much protein, but they are a good source of other nutrients such as vitamins, minerals and fiber. However, some vegetables contain more protein than others.

Here are some examples:

  • Spinach: About 3 grams of protein is found in 100 grams of spinach.
  • Broccoli: 100 grams of broccoli contains between 2.5 to 3 grams of protein.
  • Mushroom: 2 to 3 grams of protein can be found in 100 grams of mushrooms.
  • Shatavari: 100 grams of asparagus contains around 2 grams of protein.
  • Cauliflower: Less than 2 grams of protein is found in 100 grams of cabbage.

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Faqs

What should vegetarians eat to boost their immune system?

Consuming mushrooms, nuts, seeds, and legumes can enhance immune function due to their protein and nutrient profiles.

Can a vegetarian diet provide enough protein?

Of course! Not eating meat doesn’t mean you can’t get enough protein. Lentils, soybeans, nuts, seeds, dairy products and some vegetables are good vegetarian sources of protein.

How much protein do vegetarians need daily?

Each person’s protein needs vary, depending on their age, weight and activity level. But, in general, a healthy adult needs 0.8 grams of protein for every kilogram of body weight.

What vegetarian protein sources are recommended for aging adults?

Dairy products, soy products, and legumes are effective in preventing age-related muscle loss and maintaining joint health.

What are the best sources of protein in a vegetarian diet?

Lentils, soybeans (including tofu and tempeh), nuts and seeds, and dairy products (milk, yogurt, and cheese) are excellent vegetarian sources of protein.

How to get 120g of protein a day as a vegetarian?

To achieve 120g of protein, include a variety of protein-rich foods like tofu, lentils, chickpeas, almonds, and Greek yogurt throughout the day.

Is protein also found in vegetables?

Yes, vegetables also contain protein, although the quantity is not high. Vegetables like spinach, broccoli, mushrooms, asparagus and cabbage are a good source of protein as well as fiber.

Which Dal is high in protein?

Among the various types of dal, black gram (urad dal) and chickpeas (chana dal) are particularly high in protein, making them great options for vegetarians.

How can I incorporate protein into my vegetarian diet?

Include a variety of pulses in your diet.
Try different forms of soybeans such as tofu, tempeh, and soy milk.
Add a handful of nuts and seeds to your breakfast or snacks.
Consume dairy products daily.
Make nutritious meals by combining protein-rich foods with vegetables.

Which fruit is highest in protein?

Guava, blackberries, and bananas are among the fruits with higher protein content, although fruits generally have lower protein levels compared to other vegetarian sources.

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