The Best Sources of Protein for Vegeterians
Vegeterians often hear from their flesh-eating friends that they're not getting enough protein! This has been a growing topic of conversation in my family as we have a lot more vegans/vegeterians than we used to! There is even a chance that the average vegetarian can consume more protein than necessary! I am here to debunk this myth (you're welcome sissy).
Milk and Eggs
The term "vegetarian" typically refers to people who refrain from eating meat, chicken and fish, but do eat milk and eggs. Both milk and eggs are excellent sources of complete protein. One large egg contains about 6 g protein. A glass of milk contains 8 g protein. One ounce of cheese -- such as mozzarella, Swiss or cheddar -- contains about 7 g protein. Four glasses of milk a day can provide the entire daily requirement of protein for a growing child.
Legumes
Soybeans, unlike most foods from plant sources, are a complete protein. Half a cup of firm tofu contains about 20 g protein. Half a cup of tempeh contains 15 g, while a cup of soy milk contains 8 g protein. One cup of Lima beans contain 10 g protein. One cup of baked beans contains 12 g. Kidney and pinto beans contain even higher amounts --- about 15 g per cup. A cup of split peas provides over 16 g protein.
Grains
Grains are incomplete proteins, but when combined with foods, such as beans, they provide a good source of complete protein. Whole grains contain more protein than processed white grains. A cup of cooked brown rice contains 5 g, and the same amount of white rice contains about 4 g. One cup of cooked bulgur contain 6 g protein. A cup of quinoa provides 9 g protein.
*Grains and legumes don't have to be consumed together; as long as you eat both on the same day, your body can combine their amino acids to complete proteins.
SeitanSeitan is prepared from the protein-rich gluten of wheat flour and serves as an apt alternative for meat sources of protein and also a relief for people suffering from soy allergies. A single serving of white wave seitan gives you about 18 grams of protein and proves to be richer source of protein than milk.
Flaxseed
You could gain around 31 grams of protein on eating one cup of flaxseed.
Vegetables
There are many vegetables that form healthy protein sources. Some of the vegetables rich in proteins have been listed below.
- Cucumbers
- Tomatoes
- Artichokes
- Lettuce
- Turnip greens
- Eggplant
- Brussels sprouts
- Beets
- Cauliflower
- Broccoli
- Onions
- Mushrooms
- Green pepper
- Spinach
- Green peas etc are some of them.
Fruits
Fruits have always been promoted as a good source of protein. Orange, pineapple, tangerine, apple, grapefruit etc are some of those fruits, that can form a part of your protein rich diet.
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