HIGHEST PROTEIN-RICH VEGETARIAN FOOD

Proteins are the building blocks of life. These are essential for muscle growth, the synthesis of hormones, enzymes, skin repair, hair growth, etc. Proteins are made up of amino acids. There are 2 kinds of amino acids; essential and nonessential. Essential amino acids that the body cannot synthesize and the nonessential amino acids that the body can synthesize.

Vegetarian Sources of Protein are:

Quinoa: Quinoa is a grain that is again a complete protein source. It contains all the 9 essential amino acids.

Soya bean or Tofu is also a complete source of protein containing all the essential amino acids

Milk and Milk products are also a great source of protein and again it is a complete protein with all the essential amino acids.

Sprouted Pulses can be a great addition to your diet to meet the protein requirements as sprouting increases the bioavailability of protein and increase the nutrient profile also.

Cereals and Pulses - Cereals are not a complete protein, unlike quinoa. Cereals lack the amino acids lysine but contain cysteine and methionine which are missing in the amino acid profile of legumes. The combination of Cereals with Legumes provides all the essential amino acids to the body.

Nuts & Seeds - These are also a good source of protein that can be added as a snack. These are also high in calories so check the quantity of consumption also like Almonds, Chia Seeds, Pumpkin Seeds, Hemp Seeds, Peanuts, etc.

To meet the protein requirement, make sure to include a protein source in each of your major meals, as well as in your snacks.

Chick Peas - Chickpeas are a food that is full of protein. These beans have 16 grams of protein per 200-gram serving. This is by far one of the best sources of protein for vegetarians.

Kidney Beans - Coming in third, kidney beans provide 15 grams of protein per 200-gram serving. Kidney beans are rich in protein, and they are a hearty food as well.

Baked Beans - Like the other beans, baked beans are high in protein as well. With 12 grams of protein per 200-gram serving, baked beans are a great vegetarian protein source.

Tofu - Tofu is an alternative to meat. It can be used for cooking various kinds of dishes. A 140-gram serving of tofu contains 11 grams of protein. As well as having a high protein content, tofu is also rich in iron and magnesium.

Almonds - Almonds are a nut with several health benefits, including having a high amount of protein. A 1/4 cup serving of almonds contains 8 grams of protein. Almonds have a lower saturated fat content and are a great way for vegetarians to get protein.

Peanut Butter - Peanut butter is a high source of protein as well. 30 grams of peanut butter contain 7.5 grams of protein. Although peanut butter is a food that is higher in fat, when added to a vegetarian diet in moderation, it will help to meet the daily recommendation of protein.

Soy Milk - Soy milk is another vegetarian food choice that is high in protein. At about 7 grams of protein per 8 ounces of soy milk, adding this drink to any diet will help reach the daily amount of protein needed by an individual.

Dried Apricots - Although at the bottom of the list, dried apricots are also an option that is high in protein. An 8-ounce serving of this dried fruit provides 5 grams of protein. Dried apricots are low in fat and cholesterol and are a great protein option for vegetarians.

Avocado - Last but not least is a fruit that is high in protein. Avocado is a protein-rich food that provides about 5 grams of protein per 8 ounces mashed. This fruit is a great addition to any vegetarian diet.

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