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The 5 Best Vegetarian and Vegan Protein Sources

Updated: Apr 19

Whether you are an omnivore, vegetarian, or vegan, plant foods may be a fantastic source of protein and a significant assist in reducing animal proteins in the diet.

1. Quinoa

Quinoa is a seed that comes in white, red, black, or mixed types. One hundred grams of cooked quinoa can supply about 4 grams of protein, and because it is a complete protein that contains all 22 amino acids, it is a wonderful substitute for starchy grains like rice and couscous.

2. Pulses

All beans, peas, and lentils are considered pulses since they are edible seeds that grow in pods.

These offer lots of variety and are a terrific source of low-fat, inexpensive plant protein. various pulses consist of:

Red, green, and puy lentils have 8–9 grams of protein per 100 grams.

Including hummus, chickpeas have 7g of protein per 100g.

Garden peas: around 7g in 100g.

Black-eyed, pinto, butter, cannellini, soy, edamame, and kidney beans all have between 7 and 10 grams of protein per 100 grams.

Although baked beans are a good source of protein, they also contain a lot of salt (5g per 100g).

3. Tofu

Just 100g of tofu, also known as bean curd, has 8g of protein. Tofu is a soy product. Tofu is particularly adaptable because it can be prepared in a variety of ways, such as baking, stir-frying, and adding it to soups to give them a creamier and greater protein content.

4. Chia Pudding

Almost 2g of protein may be found in just one tablespoon of chia seeds, which can be used to salads, soups, breakfast dishes, or even as a protein-packed dessert. They also make a great egg substitute in vegan cookery because they expand when soaked in water for around 20 minutes because they are hydrophilic.

5. Buckwheat

Actually a seed, buckwheat has a high protein and fiber content, with roughly 5g of protein in 100g. It is also gluten-free. With its rising popularity and availability in flakes, groats, pasta, and flours, buckwheat is a great supplement to a vegan diet.

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