Best Vegetable Sources Of Protein

Why Is Protein Important

Best Vegan Sources of Protein

Protein is not only necessary for muscle growth and development, but it also provides energy for your body.

Additionally, according to The Food and Drug Administration , protein plays an important part in many functions of the human body including hair growth, cell repairment, bones, immune response, and production of antibodies.

Long story short, we need it and we can get it vegan food products.

Protein Per Cup: 4 Grams

With more than 1,400 quinoa products currently on the market, it’s safe to say that the ancient grain is here to stay. Quinoa is higher in protein than most other grains, packs a hefty dose of heart-healthy unsaturated fats and is also a great source of fiber, a nutrient that can help you feel fuller, longer. It gets better: The mild-tasting grain is also a good source of the amino acid L-arginine, which has been shown to promote muscle over fat gain in animal studies, explains Gina Consalvo, RD, LDN, Eat Well with Gina. Though we can’t be sure findings will hold true in people, it can’t hurt to add more of this healthy grain to your plate.

Eat This! Give quinoa bowls a try or pair the ancient grain with veggies beans to create a well-balanced meal, use the grain to make a veggie burger or up the flavor and nutrient content of a green salad with a scoop.

Getting Too Little Protein

Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets.

Symptoms of protein deficiency include:

Also Check: What Kind Of Protein Powder Is Best For Smoothies

Nuts Seeds And Legumes

Pumpkin seeds

Protein content: 30g

Next time you scoop out the insides of a pumpkin to make a jack-o-lantern make sure you save the seeds to roast for a simple high-protein snack.


Protein content: 25-28g

Forget all the trendy nuts out there, because tis the humble peanut that packs in the most protein. Do try and avoid the roasted and salted varieties though, if its a healthy snack youre seeking.


Protein content: 21g

A snack endorsed by Barack Obama, no less, almonds are a good source of vitamin E as well as protein.


Protein content: 20g

If theres a more moreish snack out there than salty pistachios, it would probably be dangerous to know about it. As with all nuts, the roasted, salted varieties are the less healthy pick, even if they are oh so delicious.

Cashew nuts

Protein content: 18g

Another first-rate nut that brings bags of flavour to the table alongside its high protein content.

Chia seeds

Protein content: 17g

High in protein, fibre, and minerals like calcium and magnesium, chias on-trend status is backed up by some rock-solid nutritionals.


Protein content: 15-17g

A tough nut to crack, but get through a walnuts shell and youll find a great source of protein, fibre and unsaturated fats inside.

Brazil nuts

Protein content: 14g

Selenium is an essential mineral thats generally found in meat and fish, so vegetarians and vegans will be pleased to learn that brazil nuts are a great plant-based source of the stuff.

Edamame beans

Spinach Kale And Collards

Top Vegetarian Protein Sources

Dark leafy greens are one of the most powerful sources of vegetable proteins around. A 10 ounce portion of spinach has about eight grams of protein. Ten ounces of collards have over 8.5 grams of protein. A 10-ounce portion of kale has over 12 grams of protein almost as much as a chicken drumstick!21

Also Check: How Much Protein Do You Need To Eat

Vegetarian High Protein Foods How They Can Help You Lose Weight

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    If you are a vegetarian, you might just be getting a lot of these questions: How do you get protein as a vegetarian?, Can you get enough protein on a vegetarian diet?, Are there any high-protein foods that are vegetarian?

    Today, a lot of people still believe that protein only comes from animal sources. Although they are consumed and preferred by many, plant-based proteins have been increasing their popularity in recent years.

    Protein is essential for growth, muscle building, keeping your hair and skin healthy. It also increases the satiety of a meal .

    Although the amount of protein each person needs depends on age, activity level, and other factors, adults should consume a minimum of 0.8 g of protein for each kilogram of body weight according to the Dietary Guidelines on protein.

    Contrary to popular belief, one can get enough protein on a vegetarian diet. But its important to plan your diet properly.

    Animal products are considered complete proteins. However, not all vegetarian protein sources are complete proteins, meaning they dont contain all nine essential amino acids, or at least in high enough levels to be useful, that have to be obtained through diet.

    Dont worry, theres an easy way to turn incomplete protein sources into complete proteins. You will find out how to do that as you continue reading.

    Can You Get Enough Protein As A Vegan Athlete

    Being vegan can have its challenges for athletes and those who exercise, as it is important to ensure there is adequate energy and protein, and omega-3 fatty acids, as well as some key nutrients such as vitamin B12, zinc and iron, as well as calorie intake.

    A recent study by the Journal of the International Society of Sports Nutrition found that vegan diets can be more difficult to maintain and that there may be some issues around digestion and absorption of key nutrients, but with careful management and some supplementation, a vegan diet ‘can achieve the needs of most athletes satisfactorily‘.

    Recommended Reading: What Do Vegetarians Eat For Protein

    How To Cook With Plant

    When using a plant-based protein, take into consideration that its cooking properties can differ from that of an animal-based protein. For instance, if using canned beans in a chili in place of raw ground beef, you wont need to sauté the beans. Flavor will differ, too. You may get less umami that savory sense of taste. So, in addition to the plant-based protein, consider punching up taste other ways, like including mushrooms, soy sauce, or other umami-rich ingredients, says Newgent.

    Asche shares similar advice. Plant-based proteins, such as tofu and tempeh are incredibly easy to make, but they need to be seasoned or marinated. If you try to just cut up some tofu and grill it in a pan, chances are youre not going to enjoy it, she says.

    Just how much protein you can get from plant-based sources can vary. Below is a look at the protein in common sources, along with some low-fuss recipes to help you ease your way into eating more protein from plants.

    List Of Protein Rich Food For Vegetarians

    Best Vegetarian & Vegan Protein Sources | Nutritionist Explains | Myprotein

    Proteins are an important part of our daily diet. They provide our muscles, cells and other vital tissues with the growth factors that are required to keep them healthy and functioning normally.

    In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins. It is quite common in clinical practice to see vegetarians suffering from low vitamin B12 levels, though clinical evidence suggests that people who follow vegetarian diets have a lower incidence of developing heart disease and related complications.

    In this article, we shall take a look at a brief list of protein-rich food for vegetarians.

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    Is It Possible To Get Enough Protein If You Dont Eat Meat

    It’s absolutely possible to meet protein and other nutrient needs without meat, says Cynthia Sass, RD, a dietitian who specializes in plant-based nutrition. From a young age we’re taught that our bodies need meat. In reality, our bodies need key nutrients that are found in meat, but we can obtain adequate amounts from plant-based foods, she explains.

    Protein Per Oz: 9 Grams

    If you only think of pumpkin seeds as gourd guts, you’re in for a literal treat. They contain energy-boosting magnesium, phosphorus and zinc. And surprise, surprise, they’re filled with protein.

    Eat This! Throw them into salads and rice dishes or eat them raw. You can also try one of these healthy pumpkin recipes to mix things up!

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    Is There Anything To Combining Plant Proteins

    All proteins, whether plant or animal, are made up of a chain of amino acids. Animal proteins are considered complete proteins because they have all nine of the essential amino acids that your body needs to support protein tissues in the body. Most plant proteins are lacking in one or more of these nine building blocks.

    An older theory was that in order to utilize plant protein efficiently, you must eat complimentary proteins simultaneously. For example, rice and beans are complimentary because the key amino acids missing from beans are found in rice, and vice versa, says Sass. She explains that it’s no longer necessary to worry about combining plant proteins if you eat enough total calories and a wide range of plant foods. An adequate supply of essential amino acids can be obtained within a 24-hour period. The liver helps by storing various essential amino acids over the course of a day for later use, she says.

    However, she stresses the importance of a nutritious, diverse diet . To best provide your body with a broad spectrum of amino acids, as well as vitamins, minerals, and antioxidants, mix up your meals and snacks. Include veggies and fruits, along with whole grains, pulses , nuts, and seeds, she says.

    Protein Per Cup: 18 Grams

    chart of top vegetarian protein sources on We Heart It

    If you’re an anti-meathead, you should warm up to lentils ASAP. One cup has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t.

    Eat This! Toss ’em into a soupwe’ve got some awesome, high protein recipes you’re sure to love.

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    For Omnivores Looking To Lose Weight A High

    Higher-protein diets are definitely beneficial when it comes to weight loss, helping to preserve lean muscle mass and promote fat loss. I promote it with my bariatric patients, especially if they’re going to be exercising.

    You can quite easily lose weight on a vegetarian and vegan diet because youre eating more fibrous foods and less saturated fat, and if you swapped from a hamburger to a Quorn burger you can save 150 calories. Consuming 100 fewer calories on a consistent, daily basis adds up to a massive amount. But on the flip side, there are lots of junk vegan foods which provide a lot of calories.

    Best Plant Protein Sources

    If youre a vegetarian but not a vegan, you might incorporate these other protein sources into your diet:

    • Eggs or egg whites: Eggs are a low-cost and nutritious source of protein. Each egg provides 6 to 8 grams. If you use egg whites, youll get fewer calories, but youll miss out on vitamin D, omega-3 fatty acids and B vitamins housed in the yolk.
    • Dairy products: Milk, cheese and yogurt are excellent sources of protein and calcium. To get the most protein bang for your buck, choose cottage cheese or plain Greek yogurt. Both pack 13 grams of protein or more per serving, and you can dress them up with fruit, nuts or granola for a filling breakfast or snack.

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    Best Vegetarian Sources Of Protein

    There’s no denying that our culture is obsessed with eating protein. So it should come as no surprise that vegans and vegetarians are constantly questioned about going meat-freedespite the fact that neither diet by definition is lacking in the muscle-building nutrient. If you’re vegan or vegetarian, you know exactly what we’re talking aboutand you’re tired of getting asked questions about the sources and quantity of your protein intake.

    Here’s what you need to know: Incomplete proteinslike whole grains, nuts and producecan join together and produce a complete protein, packed with all nine essential amino acids that the body cannot produce on its own, so as long as you consume various sources throughout the day, you’re all good!

    To help you stay healthy and strong, we’ve compiled a list of the best vegetarian proteins for weight loss below. Incorporating them into your diet will ward off symptoms of protein deficiencylike low blood sugar and weaknessand fuel that flat belly fire!

    Protein Per Tablespoon: 11 Grams

    9 Best Vegetarian Protein Sources | High Protein Foods | Yatinder Singh

    “Garbanzo beans are high in lysine, and tahini is a rich source of the amino acid methionine. Individually these foods are incomplete proteins, but when you combine the two together to make hummus, they create a complete protein,” explains Consalvo. Just be aware that not all store-bought hummus brands contain tahini. One that does: Pacific Foods Organic Classic Hummus. It’s not only tahini-infused, but also shelf-stable, making it ideal for on-the-go snacking.

    Eat This! Spread hummus onto sandwiches in lieu of mustard, mayo and other spreads, or use it as a dip for raw veggies.

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    Dairy Or Dairy Alternatives Are Needed For Calcium

    Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12.

    This food group includes milk and dairy alternatives, such as fortified unsweetened soya, rice and oat drinks, which also contain calcium. Other sources of calcium include green, leafy vegetables, calcium-set tofu and bread.

    To make healthier choices, go for lower fat milk and dairy foods. Also choose lower sugar options.

    Protein Per 1/4 Cup: 7 Grams

    This obscure grain is ready for its close-up, and it’ll help your beach body get there too. It’s rich in essential amino acids, calcium and vitamin Ca nutrient not typically found in grains.

    Eat This! To reap the benefits, trade your morning oatmeal in for a protein-packed teff porridge, or cook it up as a side dish anytime you’d usually go for quinoa or rice.

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    If You Dont Eat Meat How Do You Get Enough Protein

    Its true, of course beef, chicken and other animal proteins are rich in protein, vitamins, minerals, nutrients, and fatty acids.1 But, meat isnt the only significant source of protein nature provides.

    In fact, we are living in an age of protein obsession. It seems most people are protein-aholics.

    Theres a chance you probably eat too much protein from meat and too little from veggies. And thats unhealthy for your heart and the environment.

    Body Repair And Maintenance

    Vegan Protein Sources: Familiar and Unique

    Protein isnt called the building block of your body for nothing. In fact, it plays a vital role in everything from building, maintaining, and repairing your body tissues to composing your hair, muscles, and eyes, and even making up your internal organs and skin. If youre growing and developing new tissue and you always are then you need protein in your system.10

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    Protein Per Cup: 42 Grams

    The tropical highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories. With 600% of your DV of Vitamin C per cup the equivalent of more than seven medium oranges! it should merengue its way into your shopping cart ASAP.

    Eat This! Add guava to your morning fruit salad or enjoy it solo as a snack.

    Top Vegetarian Protein Sources

    These vegetarian protein sources make it easy to get your protein fill if you’re eating a vegetarian or vegan diet or just trying to eat less meat and more plants. Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.

    Even though people wonder where vegetarians get their protein, it isn’t hard to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein . Learn exactly how much protein you need to eat every day.

    Yes, the list of vegetarian proteins extends way beyond tofu . Take a look at some of these high-protein vegetarian foods to add to your diet.

    Recommended Reading: How To Incorporate More Protein

    Getting Nutrients From A Vegetarian Diet

    It’s important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources, or are less easily absorbed by the body than those in meat or fish.

    Most vegetarians usually have enough protein and calcium in their diet.

    But if you don’t plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

    Can You Eat Too Much Protein

    Best Vegan / Plant-Based Protein Sources

    There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats. A prolonged intake of high amounts of protein was once thought to contribute to bone loss and kidney damage. However, studies now suggest that in otherwise healthy individuals there is little evidence of this effect. A high-protein diet does appear to be a problem for those with an existing condition or kidney dysfunction, but in otherwise healthy people, including the elderly, higher protein intakes may actually be beneficial by helping to prevent muscle loss.

    Little research has been conducted into any risks associated with high-protein vegan diets, although it is always important to ensure that there is variety and that attention is paid to vitamin and mineral requirements, especially in pregnancy.

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