Maintaining a balanced and healthy diet is essential for everyone, and for vegans and vegetarians, it is important to ensure they consume adequate protein. Protein is an essential macronutrient vital in building muscles, repairing tissues, and maintaining a healthy immune system. Fortunately, numerous vegetarian protein sources are high in protein and can help vegans and vegetarians meet their daily protein requirements.
Here are the top 15 vegetarian protein sources that are high in protein and best for vegans and vegetarians:
- Lentils: Lentils are a great source of protein, with around 18 grams of protein per cup of cooked lentils.
- Chickpeas: Chickpeas are another great vegetarian protein source, with around 15 grams per cup of cooked chickpeas
- Black beans: Black beans are an excellent source of protein, with around 15 grams of protein per cup of cooked black beans.
- Tofu: Tofu is a versatile vegan protein sources, with 10 grams of protein per 100 grams of tofu.
- Tempeh: Tempeh is a fermented soybean product high in protein, with around 19 grams per 100 grams of tempeh.
- Seitan: Seitan is a meat substitute made from wheat gluten that is high in protein, with around 25 grams per 100 grams of seitan.
- Quinoa: Quinoa is a grain of high protein foods vegetarian, with around 8 grams of protein per cup of cooked quinoa.
- Edamame: Edamame is a soybean high in protein, with around 17 grams of protein per cup of cooked edamame.
- Nuts: Nuts are a great source of protein, with around 6 grams of protein per 28 grams of nuts.
- Seeds: Seeds are another great vegetarian protein source, with around 5 grams of protein per 28 grams of seeds.
- Peanut butter: Peanut butter is a delicious vegan protein source, with around 8 grams of protein per 2 tablespoons of peanut butter.
- Almond butter: Almond butter is another tasty vegan protein source, with around 7 grams of protein per 2 tablespoons of almond butter.
- Soy milk: Soy milk is a dairy-free milk alternative high in protein, with around 8 grams per cup of soy milk.
- Oatmeal: Oatmeal is a great vegetarian protein source, with around 6 grams of protein per cup of cooked oatmeal.
- Spinach: Spinach is a leafy green vegetable high in protein, with around 5 grams of protein per cup of cooked spinach.
Conclusion
Numerous vegetarian protein sources are high in protein and great for vegans and vegetarians. By incorporating these foods into their daily diet, vegans and vegetarians can easily meet their daily protein requirements and maintain a healthy and balanced diet.