Vegetarian High Protein Foods
Eggs are probably the most consumed breakfast food in the world! They are low in calories, high in protein, and high in essential minerals like calcium and iron. One large egg contains 6 g of protein and is only 70 calories.
Were happy to remind you that eggs dont raise cholesterol, so stop throwing away the yolk and just eating the whites. Most of the vitamins and minerals are hidden in the yolk, and you dont want to miss them out!
You can enjoy 1-2 eggs/day, any time of the day, depending on your diet. Check out our delicious egg recipes!
Dairy products such as cheese, yogurt, and milk are packed with high-quality protein and are high in calcium, vitamins A and B12.
Cheese is widely consumed in many cultures and can fit into many recipes. However, you should be careful about portion size if youre trying to lose weight since cheese is generally high in saturated fat and calories.
Cottage cheese is a great alternative when trying to cut back on calories. It provides between 14 grams of protein and only 2.3 g of fat per ½ cup. So it makes a perfect high protein, low-fat option for your diet.
Yogurt is a great way to add protein and gut-friendly probiotics to your diet. One cup of low-fat plain yogurt contains 12.9 g of protein.
Greek yogurt is delicious to add to smoothies or substitute sour cream. It can also be mixed with fruit and oats for a healthy parfait.
4. Soy products
6. Nutritional yeast
Canned Tuna: 236 G Protein Per 100 G
Canned tuna may not be a premium food, but it does the job, and it is a cheap and convenient protein source.
A typical 140-gram can of tuna contributes around 33 grams of protein to our daily diet.
Although a can of tuna may not sound like the most appealing food, it can work well in lots of different dishes. Here are a few ideas
- A tuna salad with mayo and veggies
- In a hot stew/soup
- Mix mashed tuna with egg yolk and almond flour, and then fry for some high-protein fishcakes
So What Are The Best High Protein Vegetables
When it comes to high protein veggies, you may think of lectin-loaded beans. There are plenty of other sources though, like high protein leafy greens and high protein veggies. For instance, did you know a cup of broccoli has 2.6 grams of protein.2
But, before you discover more about protein-rich, low-lectin vegetables you should start by understanding what proteins are, and how they help functions in your body.
Recommended Reading: What Is The Best Protein Bar To Eat
The 20 Highest Protein Foods Per 100 Grams
Last Updated on December 29, 2018 by Michael Joseph
Protein is an essential macronutrient that plays a critical role in our overall health.
For those who wish to increase their protein intake, this article provides a list of the top 20 highest protein foods.
As you will see, most of these options are animal foods such as dairy and meat.
The simple reason: this list is not about finding fruit or vegetables that contain a few grams of protein for balance. Instead, it is about the absolute highest dietary sources of the nutrient.
In no particular order, here are the top twenty foods high in protein.
Blackeyed Pea 77 G Per 100g
With such hits as the Where is the love, I gotta Feeling and My Humps this amazing band oh wait wrong Blackeyed Pea.
This Blackeyed Pea the edible type is also known as the Cowpea, is really quite high in protein with almost 8g per 100g. They also contain and abundance of anti-oxidants are low in fat and high in fibre.
This legume is a little more obscure so youre more likely going to find it dried rather than canned.
Read Also: Do High Protein Diets Work
Top 10 Vegetables Highest In Protein
Everything in life needs protein to live, and vegetables can be a great source of protein.
The current daily value for protein is 50 grams per day and is a target meant for most people. Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.
You can also see the uncurated list of 200 vegetables high in protein.
How Much Protein Do You Need Check Out This Handy Protein Calculator Tool
Women should eat approximately 45 to 55 grams of protein per day, or more if you are super active, whereas men need anywhere from 55 to 75 grams. This daily recommendation depends on your weight and activity level, so check out your best way to calculate your needs is using this handy tool from Calculator.net.
For how much protein you really need, the answer might surprise you, since you are likely getting more than enough, according to experts. Protein deficiency is rare in the US.
You May Like: Where Can You Buy Vital Proteins Collagen Water
Parmesan Cheese: 358 G Protein Per 100 G
If you thought Cheddar was protein-dense, then you may be surprised by Parmesan.
The simple fact is that Parmesan is one of the highest protein foods in the world, and it provides a substantial ten grams per ounce.
Furthermore, Parmesan is an excellent source of calcium, phosphorus, and selenium.
This hard and powdery cheese is one of the worldâs best flavoring aids, and it is easy to sprinkle a bit of Parmesan on top of a meal.
Sardines: 209 G Protein Per 100 G
Sardines are one of the healthiest seafood options, and this small fish provides an array of beneficial nutrients.
To summarize sardines contain significant amounts of vitamin D and vitamin B12, and they provide more than 100% of the daily value per 100 grams.
In addition to this, sardines are one of the best dietary sources of omega-3.
Of course, they are one of the best high-protein foods too. A 130-gram can of sardines contains 27 grams of protein.
Don’t Miss: How Much Protein Should An Athlete Eat
Nutritional Yeast: 50 G Protein Per 100 G
Nutritional yeast is an extremely protein-dense product made from a deactivated yeast called Saccharomyces cerevisiae.
In addition to providing more than 14 grams of protein per ounce, nutritional yeast has a few other benefits too.
For one thing, it contains significant amounts of B vitamins per 100 grams
- Vitamin B1: 1120% DV
- Folate: 105% DV
As with other plant-based proteins, it is a good option for vegetarian and vegan followers.
Nutritional yeast is also very low in digestible ânetâ carbs because the carbohydrate it contains is predominantly fiber.
Pumpkin Seeds: 185 G Protein Per 100 G
While they are far from being the tastiest food in the world, there is no denying that pumpkin seeds are a substantial plant source of protein.
These seeds also provide a good amount of several minerals, particularly magnesium and zinc.
Per ounce serving, pumpkin seeds contain 5.2 grams of dietary protein.
Recommended Reading: Can Kids Have Protein Powder
These 9 Mushrooms Have The Most Protein
Mushrooms are an excellent replacement for a lot of meat products. They are essential items to include in your diet if you are looking to become vegetarian or have a plant-based diet.
While protein is something that is highlighted in mushrooms, the nutrients and minerals they provide are essential to your health as well. Mushrooms are also commonly used to prevent or aid in fixing health issues, both physical and mental.
Cod: 179 G Protein Per 100 G
Cod is a common and affordable fish with a good nutrition profile.
While cod does not have the culinary reputation of salmon or tuna, it can be delicious with proper preparation.
Cod is a protein-dense seafood option, and a typical fillet serving provides 21 grams of the macronutrient.
For a tasty recipe, cod tastes excellent when it is lightly pan-fried in a butter, lemon and parsley sauce.
You May Like: When Losing Weight How Much Protein Should I Eat
Antioxidants Vitexin And Isovitexin May Prevent Heat Stroke
In many Asian countries, mung bean soup is commonly consumed on hot summer days.
Thats because mung beans are believed to have anti-inflammatory properties that help protect against heat stroke, high body temperatures, thirst and more .
Mung beans also contain the antioxidants vitexin and isovitexin .
Animal studies have shown that these antioxidants in mung bean soup may actually help defend cells against injury from free radicals that form during heat stroke .
That said, there is very little research in the area of mung beans and heat stroke, so more research, ideally in humans, is needed before making a health recommendation.
Summary Mung beans contain antioxidants such as vitexin and isovitexin that may protect against free radical damage that occurs during heat stroke.
Tofu Tempeh And Edamame
Tofu, tempeh and edamame all originate from soybeans.
Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.
Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.
Tofu is made from bean curds pressed together in a process similar to cheesemaking. Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.
Tofu doesnt have much taste, but easily absorbs the flavor of the ingredients its prepared with. Comparatively, tempeh has a characteristic nutty flavor.
Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and chilis.
All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces .
Edamame are also rich in folate, vitamin K and fiber. Tempeh contains a good amount of probiotics, B vitamins and minerals such as magnesium and phosphorus.
Tofu, tempeh and edamame all originate from soybeans, a complete source of protein. They also contain good amounts of several other nutrients and can be used in a variety of recipes.
Also Check: What Can I Eat To Get Protein
Lentils: 258 G Protein Per 100 G
Many plant-based foods that claim to be high in protein are not significant sources.
For example, broccoli is often promoted as a âprotein-richâ vegan option. In reality, it contains less than three grams per 100 g.
In contrast, lentils genuinely are rich in protein. They are not a complete protein regarding their amino acid content, but they are one of the best sources for those who donât eat meat.
A 1/2 cup serving provides around 25 grams of protein.
Lentils are also one of the best foods for people who prefer a higher carb diet, and they offer a good source of essential nutrients like iron, magnesium, and potassium.
Body Repair And Maintenance
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
Also Check: What’s The Best Whey Protein Isolate
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.
Look For Leafy Greens
While dark green, leafy vegetables are most known for their high concentration of essential nutrients like vitamin K, potassium, calcium, iron, magnesium and fiber, some are also rich in protein. A cup of cooked chopped broccoli provides 5.7 grams of protein — 10 percent of a man’s 56-gram daily protein requirement and 12 percent of that for a woman. Turnip greens have 5.5 grams of protein per cooked cup, and a cup of cooked asparagus has 5.3 grams. Supplement these vegetables with grains like brown rice or whole-wheat pasta for complete protein.
Recommended Reading: What Kind Of Milk Has The Most Protein
/7why Do We Need Protein Is Plant Protein As Good As Supplements
Ironically, most of us are aware of the fact that raw veggies are a good source of vitamins, minerals and fiber, but when it comes to giving our body the right amount of protein for a healthy functioning of brain and body, we end up ditching the veggies for supplements and non-vegetarian foods.
If you too have been doing the same, then its time to pause and revive your love for veggies as plant power can not only meet your daily protein needs but at the same time can give you the desired muscle strength.
Apart from that, protein not only helps in building muscles but at the same time can improve your brain health, bone health and can enhance the quality of your teeth, hairs and nails. Last but not the least, the right intake of protein can also boost your immune system. The best thing about adding plant based protein to your diet is that it will give you the right amount of protein without increasing your weight and cholesterol level.Thus, adding plant-based protein to your diet is the safest as well as the most easy way of consuming healthy protein.
Cantaloupe: 15g Protein Per Cup
One of the tastier ways to increase your Protein is to have some cantaloupe. Its sweet flavour and soft texture make it a delicious addition to your day, and it has plenty more going for it.
Cantaloupe is high in vitamin A and vitamin C, a duo that really helps out your immune system with two powerful antioxidants that will go to work protecting you from free radical damage.
Because of its orange colour, cantaloupe is a source of beta-carotene, an antioxidant that helps your eyesight as well as your immune system. It also contains some Fiber, to help with your digestive system.
Cantaloupe is a great fruit to eat all summer long. It can be eaten solo or mixed with other melons like honeydew and watermelon in a delectable melon salad that never fails to satisfy.
Cantaloupe contains 1.5 grams of Protein per cup.
Don’t Miss: What Are The Side Effects Of Whey Protein
May Help With Parkinsons Disease Symptoms
Fava beans are rich in levodopa , a compound that your body converts to the neurotransmitter dopamine .
Parkinsons disease causes the death of dopamine-producing brain cells, leading to tremors, issues with motor function and difficulty walking. These symptoms are usually treated with medications that contain L-dopa .
Therefore, eating fava beans may help with symptoms of Parkinsons disease, though research is limited.
A small study in 11 people with Parkinsons disease found that eating 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs .
Another study in 6 adults with Parkinsons disease showed that consuming 100200 grams about 11.75 cups of fava beans with the anti-Parkinsons medication carbidopa improved symptoms as well as traditional drug combinations .
While these results are promising, more research is needed. Keep in mind that even though fava beans are rich in L-dopa, they should not be used in place of medications.
Fava beans are rich in L-dopa, which your body converts to dopamine. Since Parkinsons disease is characterized by low dopamine levels, eating fava beans may help with symptoms. Still, more research on this topic is needed.
Chickpeas 63 G Per 100g
Another personal favourite of mine, the chickpea. Great for making hummus, oven roasted with chicken, or added fresh to a salad.
Fun fact: Chickpeas are called Garbanzo beans in some parts of the world.
Theyre incredibly cheap to buy which is great if youre on a budget, and theyre wonderfully versatile. A good source of protein and fibre.
Recommended Reading: How Much Gold Standard Whey Protein Should I Take
What Fruit And Vegetables Have The Most Protein
15 high protein low carb foods to add vegetables high in protein 19 veggies 6 high protein fruits protein rich foods fruits which have 20 top high protein vegetables
10 high protein vegetable foods to try out now femina in top 10 foods highest in protein protein rich foods fruits which have the highest source of for vegetarians of vegetables with protein gardening channel 15 high protein low carb foods to add into your t
Vegetables That Pack More Protein Than Meat
The most common question vegans hear these days isWhere do you get your protein from? Thats because the common misconception that protein is mainly found in meat . . . This article will provide a list of protein-rich sources that are all plant-based. Before diving into the list of protein-rich veggies, lets start by reviewing what proteins are and their role in our body. Proteins are, after water, the most abundant substance in the entire body. Proteins are made of long chains of amino acids. Amino acids are crucial for every metabolic process in the body. There are 22 amino acids in total and all of them are important. Humans can produce 10 out of the 22 amino acids the remaining 12 must be supplied through the food we consume.
Protein is a key molecule found in every single cell of the body.
Also Check: What Is Protein In The Urine An Indication Of