For those following a vegetarian diet, getting enough protein can sometimes be a challenge. However, with the right knowledge and food choices, it is definitely achievable. Here are the 12 best sources of protein for vegetarians:
1. Peanuts – With a protein content of 25.5g per 100g, peanuts are a great source of essential amino acids and essential fatty acids. However, they are high in calories so it is best to consume them in moderation.
2. Almonds – Almonds contain 22g of protein per 100g and are also rich in healthy fats and fiber. They make a great snack option for those looking to increase their protein intake.
3. Lentils – Lentils are a plant-based protein powerhouse, with 9g of protein per 100g. They are also high in fiber and iron, making them a nutritious addition to any vegetarian diet.
4. Chickpeas – Chickpeas, also known as garbanzo beans, contain 19g of protein per 100g. They are versatile and can be used in a variety of dishes, such as salads, soups, and curries.
5. Quinoa – Quinoa is a complete protein, meaning it contains all nine essential amino acids. With 14g of protein per 100g, it is a great addition to vegetarian diets.
6. Tofu – Tofu is made from soybeans and contains 8g of protein per 100g. It is a versatile ingredient that can be used in stir-fries, soups, and sandwiches.
7. Tempeh – Tempeh is another soy-based protein, with 19g of protein per 100g. It is also a good source of probiotics, which are beneficial for gut health.
8. Edamame – Edamame are young soybeans and contain 11g of protein per 100g. They can be eaten on their own as a snack or added to salads and stir-fries.
9. Chia seeds – Chia seeds are a great plant-based protein source, with 14g of protein per 100g. They are also high in omega-3 fatty acids and fiber.
10. Hemp seeds – Hemp seeds are rich in protein, with 31g per 100g. They are also a good source of omega-3 and omega-6 fatty acids.
11. Black beans – Black beans are a great source of protein and fiber, with 21g of protein per 100g. They can be used in a variety of dishes, such as tacos, salads, and soups.
12. Spirulina – Spirulina is a blue-green algae that is a complete protein, with 57g of protein per 100g. It is also rich in vitamins and minerals, making it a superfood for vegetarians.
Including these protein-rich foods in your vegetarian diet can help you meet your protein needs and stay healthy and energized. Remember to also vary your sources of protein to ensure you are getting all the essential amino acids your body needs.