Skip to main content

The 10 Best Protein Sources For Vegans and Vegetarians.

The 10 Best Protein Sources For Vegans and Vegetarians.


The 10 Best Protein Sources For Vegans and Vegetarians: More people are converting to veganism. People don't want junk or high fat processed meats anymore. Vegetarians are looking for best and cheap protein sources. The processed meat is taking longer storage period along with chemicals. In fact best protein sources for vegetarians is a cup of brown rice with beans is more healthier than beef. People  are constantly looking for veggie proteins.

Let us see what are the top 10 best protein sources for vegans.

1. Brown rice.
Rice is the tastiest grains in the world. Rice is one of the best protein source for vegetarians. The famous Japanese sushi is made from rice. There are mainly two types of rice: white and brown rice. The brown rice is raw rice and white rice goes through a lot of refining. 
A cup of cooked brown rice weighing 202 grams contains 5.54 g of proteins along with 248 kcal, 51.7 g carbohydrates, 3.23 g of fiber, 1.1mg of iron, 0.4 mg thiamin, niacin 5.2 mg, folate 18.2 mcg, phosphorus 208 mg, magnesium 78.8 mg and selenium 11.7 mcg. 

2.Broccoli. 
Broccoli is another protein rich vegetable. Broccoli contains 90% water 7% carbs and 3% protein. Broccoli contains lowest amount of calories among other vegetables. Cup of broccoli (91 grams) contains 2.6 grams of protein along with all the amino acids, folate, manganese and pottasium. Broccoli is also rich in fibers which is good for your heart and controls body cholesterol. Broccoli along with spinach gives you the complete nutrients necessary for the day. Broccoli contains impressive amount of phytochemicals and antioxidants. Phytochemicals decides the color, odour, and taste of the vegetables. The phytochemicals such as glucobrassicin and carotenoids boost our body immune system. The only major side effects of broccoli is gas since it is full of fibers.

3.Tofu.
Tofu is a great source of plant based protein. More thicker the Tofu more protein it will have. Tofu is made from curds of soy milk. Later the curd is coagulated and made into a cake. Tofu is so rich in protein. Tofu is a protein rich dish. A 100 grams of tofu contains 12 grams of protein. Surprisingly even the beef contains 9 grams of protein per 100 grams. Tofu is also rich in iron, calcium, copper, manganese, phosphorus and amino acids. The Tofu will reduce the bad cholesterol in the body. The soya rich foods like tofu will control the excess bleeding during menopause. The side effects are kidney stones since tofu is loaded with oxalate. 

4. Beans.
There are different types of beans. 
Lima beans
Black beans
Black eyed peas
Soy beans
Kidney beans
Garbanzo beans
Navy beans
Pinto beans
Red beans

Beans is one of the best protein source for vegetarians. Protein rich beans gives us 29 - 36% DV for protein whereas soybeans gives us 63% DV. Soybeans are the most healthiest in beans family. Beans alone have twenty types of amino acids. Amino acids are necessary in building blocks of our body and they repair our tissue.
One cup (100 grams) soy beans contains 20.5 grams of protein along with 9.5 grams of fibers and 4.5 grams of iron. Beans are also rich in folates that repairs RBC (Red Blood Cells).

5.Chickpeas. 
People are looking for the alternative to meat protein. Chickpeas are not only the best alternative to meat but it is also one of the cheapest source for protein. Chickpeas are the best protein rich legumes. An average cup of chickpeas (162 grams) contains 15 grams of protein whereas the average protein needed for male is 35 grams and for female it is 30 grams. 
Chickpeas are also best alternative to Lactose protein. Protein is the body building nutrients. It repairs from muscle to hair. Protein slows down ageing process. 
Selenium is abundant in chickpeas. Selenium promotes liver function thus it detoxify cancer causing compounds in the body. Folate present in chickpeas repair damaged cells and it involves in DNA synthesis.

6.Tempeh.
Tempeh is a traditional indonesian soy product that is made from controlled fermentation of soy beans. The soaked soybeans is half boiled. Once it is cooled down it is stored in plastic bags for one week. Rhizopus Oligosporus is the common fungus used in the process. 
100 grams of tempeh contains 20 grams of protein. Tempeh is also rich in copper, potassium and iron. Since protein rich tempeh is full of fiber it maintains heart health and body weight. The protein rich meal Tempeh have good bacteria so it will maintain our gut health and helps good bacteria in our gut.
The side effects of tempeh includes gas and bloating since soy in tempeh is full of fibers and it will be difficult to digest.

7.Quinoa.
Quinoa (Chenopodium quinoa) is a flowering plant mainly grown in South America and Europe. 
Quinoa seeds are rich in protein and dietary fibers. Due to it's popularity it's now cultivated in india and other parts of Asia as well. 

100 grams of Quinoa nutritional value
Carbohydrates 64.2 g
Dietary fibers 7.0 g
Fat  6.1g
Protein 14.1 g

Vitamin
Folate 184 mg
Niacin 1.52 mg
Riboflavin 0.32 mg
Choline 70mg

Minerals
Calcium 47 mg
Iron 4.6 mg
Magnesium 197mg
Phosphorus 457 mg
Potassium 563 mg
Quinoa is always taken raw. Once it is boiled. It looses all it's nutrients and minerals. It is consumed raw. Quinoa seed is more healthier than flower. 

8.Almonds. 
If you have children in your home who hates spinaches and broccoli then almond is the perfect choice. 

100 grams of almonds contains
Calories 579
Protein 21.15 g
Fat 49.93 g
Carbohydrates 21.55 g
Fibers 12.50 g
Sugar 4.35 g

Minerals
Calcium 269 mcg
Iron 3.71 mg
Magnesium 270 mg
Phosphorus 481 mg
Potassium 733 mg
Vitamin E 25.63 mg

Almonds are rich in HDL (good cholesterol ) which removes the plaques in our heart vessels. Almonds can be made into snacks for our kids. Almonds cake will be so delicious. 

9.Seitan. 
Seitan is the most common veggie protein that is made from wheat flour. By adding a glass of water wheat flour is mixed well. Then we leave it for thirty minutes until the gluten forms. Finally we rinse it multiple times until we get the seitan, the final product with fiber like product. 
The protein rich Seitan can be used in bakery products or can be made as a snacks. 100 grams of seitan contains 30% of protein. However it differs for different flours. 
Seitan is also rich in iron, calcium and phosphorus. Seitan also contains selenium, a rare mineral that protects our body from formation of cancer and repair of our cell. 

10.Milk.
Milk is an excellent source of protein. One cup (244 grams) contains 8 grams of milk. Milk also contains fat, calcium, iron, potassium and phosphorus. Phosphorus in milk helps in blood flow and vitamin D strengthen bones. You can try different flavors like almond milk, coconut milk and chocolate milk. 

Side effects. 
The common side effects of veggie proteins are gas and bloating. It will even cause stomach upset. The most friendly veggie proteins are soy and chickpeas. Soaked and boiled chickpeas are the best recipe for the people who is suffering from bloating.

Popular posts from this blog

Jacob Batalon on weight loss surgery. Jacob Batalon denies rumors and reveals his weight loss secret.

Everyone is excited about the new spiderman movie. Marvel slowly revealing the lead actors. The famous Otto Octavius from spiderman 2, Benedict Cumberbatch and Electro are returning to the series. Even other interesting rumors include Tobey Maguire and Andrew Garfield are also said to be returning to the series. Though none of the director or Marvel had confirmed it. Jacob Batalon who plays as a friend of Peter Parker surprised everyone with his new look by losing more than eighty pounds. He is almost unrecognizable with his lean body. His fans expressed their surprise on his instagram page. The actor wrote, "While i appreciate the concern. people can stop telling me to lose weight now". One of his fans wrote, "I am so happy for you". Jacob Batalon also reveals his weight loss secret and clears the air on his weight loss surgery. Jacob Batalon on playing hobgoblin.  It is believed Jacob Batalon is playing the role of Hobgoblin. How Ned Leeds who is the best friend

How much garlic powder equals a clove?

  The very common question arise when you are new to cooking is the volume. How much garlic should i use? How much garlic powder is equal to one clove? How it will taste when used as a powder? It all happens when you are new to kitchen. The entire cooking is based on the amount of heat or salt or vegetables you add in your pan. You will get it gradually when you are used to it. Before this let us see the history and uses of garlic. Garlic history. Garlic is originated from central Asia . Garlic cultivation is old as Sumerian civilization as  old as 3000BC where it is used for curing common cold and dizziness. Slowly it spread to other parts of Asia. Indians used garlic to preserve meat and in their cooking. Garlic then transported to Europe from China during Roman empire. The cultivation and usage of garlic started in England at the 16th century where it is used for curing wounds and snake bites. Garlic have that amazing ability to cure illness. Let us see the benefits of garlic. Garl

In corona pandemic what should be the diet to increase the immunity?

  As we prepare for vaccination all around the world. We now found the new strains of corona in England and South Africa. Our scientists and health workers working hard to defeat this pandemic. We will soon overcome this corona pandemic. Many people have this question. In corona pandemic what should be the diet to increase immunity? What are the foods one needs to take everyday to boost our immunity?  In corona pandemic what should do? The very first thing we need to do is to protect ourselves and our family from covid. As we go outside for work. We are the ones who carry all the disease. There is more chance that we spread it to our children and parents.  • Wash your hands often with soaps and sanitizers. • Don't go outside unnecessarily. You can buy the necessary goods once in a week. You can always go at the afternoon as there will be less crowd. • Don't use public transportations like buses or trains or AC coaches. You can take your own car or two wheeler. • Avoid going to