February 10, 2014

Vegetarian Sources of Protein

Like most people who have a higher health conscious, most vegans and vegetarians have a story about how they came to the decision to live their particular lifestyle. No matter your reasons, one of the challenges for non-meat eaters is making sure they get enough protein every day. But its not as big a deal as many think. Like most of the nutrients from quality food, a little goes a long way. 
Top sources of vegetarian protein
It’s a great time to be a vegetarian. As the numbers of vegetarian grows, the demand for vegetarian products increases. There are lots of nutrient dense foods with a decent protein content.


1. Vegetables – the proper foundation for all diets.
  • 1 avocado – 10 grams
  • 1 cup broccoli – 5 grams
  • 1 cup spinach – 5 grams
  • 2 cups cooked kale – 5 grams
  • 1 cup boiled peas – 9 grams
  • 1 cup cooked sweet potato – 5 grams
2. Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
  •  1 cup soybeans – 28 grams (1 cup tofu – 22 grams, 1 cup tempeh – 30 grams)
  • 1 cup lentils – 18 grams
  • 1 cup refried beans – 15.5 grams
  • 1 cup garbanzo beans (and hummus) – 14.5 grams
  • 1 cup pinto, kidney, black beans – 13-15 grams
  • 1 oz peanuts – 6.5 grams
3. Nuts and seeds – a staple in most vegetarian and vegan diets.   

  • 1 oz. cashews – 4.4 grams
  • 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams
  • 1/4 cup (2 oz.) walnuts – 5 grams
  • 1 oz. pistachios – 5.8 grams
  • 2 tbsp almonds – 4 grams
  • Nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein
4. Non-dairy milk – Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.
5. Grains – Ancient grains, sprouted grains, multi-grains – a major part of the diet.
  • Quinoa is versatile and delicious. 1 cup – 9 grams.
  • Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
  • Seitan, or flavored wheat gluten, has about 52 grams per cup, but it may not be a good idea to eat a lot of it.
  • Oatmeal – 1 cup = 6 grams.
  • Sprouted grain bread products – buns, tortillas, bread. Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone.
6. Dairy
  • 1 cup yogurt 13 grams
  • 1  cheddar cheese 7.1 grams
  • 1 egg 6 grams
  • 1 cup cottage cheese 10 grams
7. Convenience foods: There are vegan protein powders and bars to fill in the gaps on the go. Hemp – 30 grams of hemp powder in your smoothie gives you 11 grams of protein.
8. Supplements – spirulina and chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content.


No comments:

Post a Comment