10 Food Items That Are The Best Source Of Protein For Vegetarians
By: Pinki Thu, 17 Sept 2020 5:29 PM
Being vegetarian is not a big deal these days. But the thing that worries us is how to get enough protei, vitamis and other nutrients from vegetarin diet. If you're worried about getting enough protein on a vegetarian or vegan diet, you may be in for a surprise. The truth is, most Americans get more than enough protein in their diets, and vegetarians and even vegans can easily get the right amount.
Many people still believe that protein is only available from meat and animal sources, but unless you're pregnant or an Olympic bodybuilder, you will likely be able to get enough protein from vegetarian sources without even trying.
A vegetarian or vegan diet can meet protein requirement without too much effort. But as all the essential amino acids are not present in one plant food with a few exceptions all a vegan or vegetarian need’s to do is to get proteins from a variety of sources.
Pulses are the major source of dietary protein for many, especially for vegetarians and vegans. Pulses contain approximately 21–25% protein about double of what cereals contain. These do not provide all the essential amino acids but when consumed along with cereals they provide all the essential amino acids. Cereals and pulses proteins together make complete protein.
Soybeans are one of the richest plant sources when it comes to protein. They contain about 40 % protein. They are also a source of complete protein, that is they supply all essential amino acids. Soy products such as texturized vegetable protein (TVP products) are also good sources of protein.
Firm tofu is a soybean product made out of soy milk. It contains 17 % protein and is a source of complete protein. That is, it supplies all the essential amino acids.
Nuts are a good source of protein for vegans and vegetarians. Nuts such as almonds, pistachios and cashew nuts provide on an average 20 % protein. Walnuts, hazel nuts and Brazil nuts have slightly lower protein content that is around 15 %.
* Peanuts (Groundnuts)
Peanuts provide 25 % protein which makes them a rich source of protein. Peanut butter contains about 23 % protein.
* Chia seeds
Chia seeds contain more protein than any cereal. That is, they contain 16 % or even little more depending on the variety. Chia seeds are one of those few plant sources which contain all the nine essential amino acids.
Quinoa has about 14 % protein which is more than any of the cereals. Quinoa protein quality is on par with milk protein and therefore superior to proteins from cereals such as rice and wheat. It contains all the essential amino acids and therefore is a complete protein.
* Flax seeds
Flax seeds contain 20 % protein which makes them a good source of protein. Including them in a diet would enhance the protein content of vegan and vegetarian diets.
* Hemp seeds
Hemp seeds contain about 30 % protein which makes them a rich source of protein. They can be incorporated into a vegetarian or vegan diet to enhance protein content.
* Fenugreek seeds
Fenugreek seeds are rich source of protein, they contain 23 % protein. But fenugreek is only used as a condiment, therefore in small quantities. But regular use of it will add to the protein content of vegan and vegetarian diets.
* Cumin seeds
Cumin seeds have about 17 % protein. Like fenugreek seeds these also are used only as spice/condiment. The quantity used is very less.