high protein foods vegetarian

Protein is an important nutrient for the human body and for vegetarians it can be difficult to get enough protein without eating meat, dairy, or eggs. The best sources of plant protein include lentils, chickpeas, and whole grains like oatmeal. Most people, including vegetarians, should aim for To eat between 50 to 70 grams of protein per day.


In addition to avoiding meat, vegans are taking their diet a step further than vegans because they cut out all animal by-products, including protein-rich foods like eggs, Greek yogurt and some dry roasted peanuts that contain gelatin, according to an insider report.



_high protein foods vegetarian

A healthy, active adult should get 50 to 70 grams of protein per day, or about 0.4 to 0.9 grams of protein per pound of body weight, and the amount of protein you should get each day largely depends on your age. and your activity level.

legumes

Chickpeas: One cup of cooked chickpeas contains 14.5 grams of protein

Lentils: One cup of cooked lentils contains 17.2 grams of protein

Beans: One cup of black beans contains 8.9 grams of protein

Peas: 1 cup contains 15.1 grams of protein

Peanuts: One serving (28 grams) contains 7 grams of protein

soy

Soy milk: One cup contains 6.3 grams of protein

Tempeh: 1 cup contains 33.7 grams of protein

Tofu: 3.5 ounces (100 grams) contains 10.1 grams of protein

Edamame: 1 cup contains 16 grams of protein

Nuts and nut butter

Almonds: One cup of dry roast has 29 grams of protein, or two tablespoons of almond butter gives you 6.7 grams of protein.

Cashews: One cup of dry roast has 21 grams of protein, or two tablespoons of cashew butter gives you 3.9 grams of protein.

Pistachios: One cup of dry roast has 26 grams of protein, or two tablespoons of peanut butter get you 6 grams of protein.

Walnuts: 1 ounce (28 grams) of dry roast has 4 grams of protein, or 2 tablespoons of nut butter gives you about 5 grams of protein.

seeds

Sunflower seeds: 3.5 ounces (100 grams) 11.67 grams of protein

Flaxseeds: 1 cup contains 30.7 grams of protein

Chia seeds: 3.5 ounces (100 grams) contain 15.4 grams of protein

Hemp seeds: 3.5 ounces (100 grams) contains 30 grams of protein

vegetables

Spinach: 3.5 ounces (100 grams) contains about 2.35 grams of protei

Broccoli: 3.5 ounces (100 grams) contains about 2.7 grams of protein

Kale: 3.5 ounces (100 grams) contains about 3.54 grams of protein

Green beans: 3.5 ounces (100 grams) contain about 2.35 grams of protein

Whole grains

Whole wheat bread: A slice contains about 6 grams of protein

Whole wheat pasta: One cup contains about 12 grams of protein

Quinoa: One cup contains about 8 grams of protein

Old-fashioned oats: Half a cup of raw oats contains 10 grams of protein