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Best vegetarian sources of protein (and how much you need in a day)
by Seva Lamberdar Sat Feb 22, 2020 10:53 am
One of the most common concerns of vegetarians is that they don’t have solid protein options. As lean meat, poultry, fish and other animal sources are some of the best sources of protein, vegetarians have to be a little cautious to get enough protein from their diet.
However, experts say, a well planned vegetarian diet can provide you with all the nutrients you need, including protein. Because certain plant foods have more protein than others, here is a list of some best plant-based protein sources.
A diet rich in protein can promote muscles strength, satiety and even weight loss.
Daily protein inatke: The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight.
Tofu : Tofu contains 10-19 grams of protein per 100 grams.
Lentils : Around half a cup of cooked lentils contain 9 grams of protein.
Chickpeas : 10.7 grams protein per 150 grams chickpeas
Peanuts : Peanuts contain around 20.5 grams of protein per 1/2 cup.
Almonds : 1/2 cup almonds contain around 16.5 grams of protein.
Quinoa : 4.4 grams of protein per 100 gram quinoa
Chia seeds : Chia seeds contain 2 grams of protein per tablespoon.
Greek yogurt : 100 grams of greek yoghurt contains 10 grams of protein
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/most-common-and-best-vegetarian-sources-of-protein/photostory/74148694.cms
However, experts say, a well planned vegetarian diet can provide you with all the nutrients you need, including protein. Because certain plant foods have more protein than others, here is a list of some best plant-based protein sources.
A diet rich in protein can promote muscles strength, satiety and even weight loss.
Daily protein inatke: The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight.
Tofu : Tofu contains 10-19 grams of protein per 100 grams.
Lentils : Around half a cup of cooked lentils contain 9 grams of protein.
Chickpeas : 10.7 grams protein per 150 grams chickpeas
Peanuts : Peanuts contain around 20.5 grams of protein per 1/2 cup.
Almonds : 1/2 cup almonds contain around 16.5 grams of protein.
Quinoa : 4.4 grams of protein per 100 gram quinoa
Chia seeds : Chia seeds contain 2 grams of protein per tablespoon.
Greek yogurt : 100 grams of greek yoghurt contains 10 grams of protein
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/most-common-and-best-vegetarian-sources-of-protein/photostory/74148694.cms
Seva Lamberdar- Posts : 6575
Join date : 2012-11-29 -
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