Top 10 Protein Rich Plant Foods

High protein Plant foods

We need protein in our diet for good health. In our body protein  breaks down into amino acids . Amino acids  build  and repair tissues of our body, provide energy  and helps in other body functions.  Our body can not produce essential amino acids so we get them by our diet. Protein is two types- complete and incomplete protein.  A complete protein contains all essential amino acids  so-called high-quality protein.  Sources of complete protein are dairy products, fish, egg and plant foods. Sources of incomplete protein are plant foods except for soy foods, quinoa, amaranth etc. We do not get complete protein from one  source so we paired some food items to get  a complete protein.

Daily protein requirements

56 gm for men,  46 gm for women,  71 gm for pregnant and nursing mothers.

Lentils

25-26 gm protein per 100 gm lentils

Rich source of protein and fiber.

lentils

Black beans

20-21 gm protein per 100 gm black beans.

Rich source of antioxidants and low in starch.

Black beans

Peanut butter

24-25 gm per 100 gm peanut butter.

Peanut butter

Almonds

21-22 gm protein per 100 gm almonds. Rich in potassium, magnesium , iron, and fiber.

Almonds

Quinoa

14 gm protein per 100 gm of quinoa. Gluten free and full of fiber. Quinoa contains iron, magnesium, and manganese. This is a substitute for rice and used to make muffins and cookies.

Quinoa

Cottage cheese

11 gm protein per 100 gm of cheese

Cottage cheese

Sunflower  seeds

Salmon replacement because protein content is same in both of these.  20-21 gm protein  per 100 gm.

Contain selenium , magnesium and helps in lowering cholesterol.

Sunflower seeds

Tempeh(soy product)

Tempeh is made from soy by culturing and fermentation process into cake form. Due to its nutritional values, it is used as a meat replacement.  Easy to digest and rich in probiotics.

19-20 gm protein  per 100 gm Tempeh

Tempeh

Tofu

Tofu is made from coagulating soy milk and by processing method convert into sheets or blocks. It is low calorie and gluten free. A half-cup of tofu contains 94 calories. Also a rich source of calcium, magnesium, and iron.

100 gm of tofu contains 8.19 gm protein. FDA says 25 gm soy protein low in cholesterol and fat content per day reduce the risk of cardiovascular disease.

Tofu

Yogurt(hung curd)

100 gm of yogurt contains 9 gm protein. Yogurt contains  high-quality casein and whey protein. These proteins are good for health. They contain essential amino acids.

Yogurt

 Also read-Amazing health benefits of balanced diet