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12 Best Protein Sources For Vegans and Vegetarians

Split these into your weekly menu and get the required protein-nutrition.

| Contributor Content| UPDATED: November 30, 2017, 1:15 PM IST
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Proteins are easy to source for non-vegetarians; however, it often looks tricky to vegetarians to fulfill their daily protein requirement. As per experts, an average healthy sedentary person aiming to stay lean needs 0.5gms protein/pound of body weight. Therefore you must aim at 50- 60gms of protein every day. While cottage cheese (25 grams), curd (11 grams) and milk (8 grams) are good vegetarian sources of protein, let us take you through 12 vegetarian foods that you can split in your weekly menu and get the required protein-nutrition from your very veggie diet!

1. Lentils

1 cup of cooked lentils offers you 18 grams of protein along with 30 grams of dietary fiber.

2. Red Kidney Beans

1 cup of cooked red kidney beans or ‘Rajma’ offers 16 grams of protein and comes packed with antioxidants.

3. Black Eyed Beans

1 cup of cooked black eyed beans or ‘Rongi’ offers 16 grams of protein plus iron, vitamin-B, magnesium and potassium.

4. Chickpeas

1 cup of cooked chickpeas offers 14-16 grams of protein besides fiber, carbohydrates, iron, vitamins and minerals.

5. Amaranth

While Quinoa is trending, its Indian counterpart Amaranth or Ram Daana is gaining popularity too. 1 cup of cooked amaranth offers 7 grams protein besides a healthy dose of iron, B-vitamins, and magnesium.

6. Green Peas

1 cup of Green Peas offers 8 grams protein and brings in the goodness of a not-so-common amino acid - leucine that aids weight loss.

7. Green Beans

1 cup of green beans aka French beans offers 8 grams protein plus vitamin-B6 and fiber.

8. Broccoli

1 cup of broccoli offers 4 grams protein but also makes up for calcium, vitamin-B, vitamin-C and fiber.

9. Spinach

Spinach is rich not only in iron but in protein too. 1 cup of spinach offers 5 grams protein.

10. Almond Butter & Peanut Butter

2 tablespoons of almond and peanut butter offer 7-8 grams of protein depending on the brand you choose.

11. Pumpkin Seeds & Chia Seeds

2 tablespoons of Chia seeds offer 5 grams protein while 2 tablespoons of pumpkin seeds offers 4 grams of this quintessential nutrient.

12. Oats

Last but not the least, when talking about proteins, a vegetarian can never rule out the goodness of oats. ½ cup of whole dry oats provides 6.75 grams protein while ½ cup instant oats offer 4.75 grams protein for the same amount.

First Published: November 30, 2017, 1:15 PM IST


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