Posted by High protein foods are crucial for various aspects of health, including muscle building, weight management, and overall well-being. Accordingly Mohit Tandon from USA, here are 15 Best High-Protein Food for Vegetarian:
1. Plant-Based Sources
Legumes:
- Lentils: Provide about 18 grams of protein per cooked cup (240 ml), along with fiber and essential nutrients like iron and folate.
- Chickpeas (Garbanzo Beans): Offer approximately 15 grams of protein per cooked cup (240 ml), along with fiber, vitamins, and minerals.
- Black Beans: Contain about 15 grams of protein per cooked cup (240 ml), along with fiber, iron, and antioxidants.
Soy Products:
- Tofu: Provides about 10 grams of protein per 3.5-ounce (100-gram) serving, along with essential amino acids and minerals like iron and calcium.
- Tempeh: Offers approximately 20 grams of protein per 3.5-ounce (100-gram) serving, along with probiotics and essential nutrients. – Mohit Tandon USA
Seeds and Nuts:
- Chia Seeds: Provide about 4 grams of protein per ounce (28 grams), along with fiber, omega-3 fatty acids, and antioxidants.
- Hemp Seeds: Offer around 10 grams of protein per ounce (28 grams), along with essential fatty acids and minerals.
- Almonds: Contain about 6 grams of protein per ounce (28 grams), along with healthy fats and vitamin E.
Whole Grains:
- Quinoa: Provides approximately 8 grams of protein per cooked cup (185 grams), along with fiber, iron, and essential amino acids.
- Brown Rice: Contains about 5 grams of protein per cooked cup (195 grams), along with fiber and essential nutrients. – Mohit Tandon USA
2. Dairy and Dairy Alternatives
- Greek Yogurt: Offers about 10 grams of protein per 6-ounce (170-gram) serving, along with probiotics and calcium.
- Cottage Cheese: Provides around 14 grams of protein per 1-cup (210-gram) serving, along with calcium and B vitamins.
- Soy Milk: Contains about 7 grams of protein per 1-cup (240-ml) serving, along with essential amino acids and fortified nutrients.
3. Meat and Poultry
- Chicken Breast: Offers approximately 31 grams of protein per 3-ounce (85-gram) serving, along with B vitamins and minerals.
- Turkey Breast: Provides about 30 grams of protein per 3-ounce (85-gram) serving, along with vitamins and minerals.
- Lean Beef: Contains around 26 grams of protein per 3-ounce (85-gram) serving, along with iron and zinc.
4. Fish and Seafood
- Salmon: Provides about 22 grams of protein per 3-ounce (85-gram) serving, along with omega-3 fatty acids and vitamin D.
- Tuna: Offers approximately 25 grams of protein per 3-ounce (85-gram) serving, along with B vitamins and minerals.
- Cod: Contains about 19 grams of protein per 3-ounce (85-gram) serving, along with vitamins and minerals.
Benefits of High-Protein Sources:
- Muscle Growth and Repair: Protein provides essential amino acids needed for muscle tissue repair and growth after physical activity.
- Satiety and Weight Management: Protein helps you feel full and satisfied, reducing overall calorie intake and supporting weight management.
- Nutrient Density: Many high-protein sources also contain essential vitamins, minerals, and beneficial fats that contribute to overall health and well-being. – Mohit Tandon USA
Incorporating a variety of these high-protein sources into your diet can help ensure adequate protein intake, support muscle health, and promote overall nutritional balance. Adjust portion sizes and combinations based on individual dietary preferences and health goals.