Are you looking for the highest protein vegetarian foods? Do you want to learn how to eat healthy vegetarian meals without compromising on nutrient needs?
There are many reasons why high-protein foods are essential to include in your diet. They help build muscle mass, boost energy levels, reduce hunger pangs, and even lower cholesterol. Vegetarian protein sources are many but there is little awareness of the superfoods in plant-based foods.
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Vegetarians Do Not Get Enough Protein
Vegetarians tend to eat no meat which tends to have the highest amount of proteins, but they still need to consume adequate amounts of protein each day. According to the USDA Dietary Guidelines for Americans 2015–2020, vegetarians who follow a plant-based diet should aim for 0.8 grams of protein per kilogram of body weight daily.
To meet this recommendation, vegetarians should focus on consuming foods rich in protein, including legumes, nuts, seeds, soy products, whole grains, and dairy. These foods provide complete proteins, meaning that they contain all eight amino acids necessary for human growth and development.
In this article, we will cover the top 12 protein foods for vegetarians.
Seaweed – Nori
Seaweeds are some of nature’s most nutritious foods. They’re packed with nutrients including iron, calcium, iodine, zinc, vitamin B12, omega-3 fatty acids, fiber, antioxidants, and minerals. Seaweeds are often used in Asian cuisine, especially Japanese cuisine, where they’re called kombu (kelp) and wakame (sea lettuce).
Seaweeds are very high in protein content, ranging from 10% to 25%. Some seaweeds contain over 50% protein, making them perfect for vegetarians who need extra protein.
Dried Seaweed (Nori) contains 46 grams of protein per 100 grams.
Spirulina
Spirulina is a blue green algae that grows at sea level in warm water oceans. Spirulina is rich in nutrients including iron, calcium, magnesium, zinc, copper, manganese, phosphorus, vitamin B12, vitamin C, vitamin E, amino acids, beta carotene, chlorophyll, and essential fatty acids. Spirulina is considered a superfood because it provides many health benefits.
Spirulina contains about 20% protein.
Cheese
Cheese is delicious. While cheese does contain protein, it’s usually found in low amounts. However, there is one exception to this.
Dried Parmesan cheese that is finely grated has about 41 grams of protein for every 100 grams. Of course, we are not going to consume 100 grams in one go but small portions do add up.
Seeds
Hemp seeds
Hemp seeds are a great source of plant-based protein. They’re loaded with omega fatty acids, fiber, vitamins, minerals, antioxidants, and essential amino acids. Hemp seeds are often used in smoothies, salads, cereals, breads, cookies, crackers, and many other recipes.
The most common type of hemp seed is hulled hempseed (also known as unhulled hempseed). Hulled hemp seeds are simply dried hemp seeds with the outer shell removed. Unhulled hempseeds are just plain hemp seeds. Both types of hemp seeds contain roughly 18% protein.
Some of the other seeds with the highest protein content are below
Sunflower Seeds – 12% protein
Peanuts – 8% protein
Pumpkin Seeds – 6% protein
Quinoa
The world’s most nutrient-dense food source is quinoa (pronounced KEEN-wah). Quinoa is gluten free, packed with fiber, iron, magnesium, manganese, phosphorus, potassium, zinc, copper, selenium, vitamin B6, folate, niacin, pantothenic acid, riboflavin, thiamine, and vitamins E and K.
Quinoa is a complete protein because it contains all eight essential amino acids. This means that quinoa provides all the building blocks needed to build muscle tissue, repair damaged cells, and produce energy.
Quinoa has about 16% protein.
Wheatgrass
Wheatgrass is a grassy plant native to North America. It grows well in warm climates and is often used as a food supplement. What does it taste like? Wheatgrass juice is sweet and slightly sour. It contains vitamins B1, B2, C, E, K, calcium, magnesium, iron, potassium, zinc, copper, manganese, phosphorus, selenium, iodine, sodium, sulfur, and protein.
Wheatgrass contains about 14% protein
Kale
Kale is a leafy green vegetable that grows in bunches. It’s often used in soups, salads, and stir fries.
Kale is a superfood vegetable that is loaded with nutrients and fiber. It’s packed with protein, calcium, vitamin C, iron, magnesium, potassium, folate, thiamin, riboflavin, niacin, phosphorus, zinc, copper, manganese, selenium, omega-3 fatty acids, and antioxidants. Kale is a great source of dietary fiber, too, making it a healthy food to include in your diet.
Kale has roughly 13% protein.
Tofu
Tofu is a great plant-based protein source because it contains all 9 essential amino acids. Tofu is made from soybeans and comes in many different varieties. Some types of tofu include silken, soft, firm, extra firm, medium, and super firm. Each type of tofu has its own unique texture and flavor.
If you’re looking for a healthy protein option, tofu is a fantastic choice. Tofu contains no cholesterol, very little fat, and only trace amounts of sodium. Plus, unlike animal proteins, tofu doesn’t contain saturated fats, hormones, antibiotics, pesticides, or growth hormones. So eat up!
Tofu is made from soybeans. Soybeans contain about 40% protein. One cup of cooked tofu (about 100 grams) provides about 5 – 8 grams of protein.
Tempeh
Tempeh is a fermented soybean cake made from whole soybeans. It’s packed with protein and fiber, making it a great food for vegetarians who need extra protein.
The protein content of tempeh varies depending on the brand and the way it is prepared. Some brands contain over 20 grams of protein per serving. However, most brands only contain 10 to 12 grams of protein per serving of 100 grams.
100 grams of cooked tempeh provides about 20 grams of protein.
Edamame
Edamame is a form of soybean product that is harvested while still immature. This makes it easier to digest because it contains less phytic acid. Edamame is a popular snack among vegetarians and vegans.
Edamame is soybeans in pods. They’re rich in protein and fiber, making them a great food for vegetarians and vegans. One cup of shelled edamame provides 8 grams of protein and 2 grams fiber.
Lentils
Lentils are an inexpensive leguminous plant grown worldwide. They contain protein, fiber, iron, folate, magnesium, potassium, zinc, vitamin B6 and manganese. They’re one of the most affordable sources of protein out there, containing up to 20 grams per cup. And because lentils are rich in soluble dietary fibers, they help regulate blood sugar levels. So, you don’t have to worry about eating too many of them.
They’re easy to cook, so you can make them into soups, salads, and casseroles. You can even eat them straight up like hummus. They’re versatile enough to use as a side dish or a meat substitute. In fact, lentils are often used as a meat replacement in vegetarian dishes.
1) Black Beans – 20 grams of protein per cup
2) Chickpeas – 18 grams of protein per cup (also called garbanzo beans)
3) Kidney Beans – 16 grams of protein per cup, also known as pinto beans
4) Red Lentils – 14 grams of protein per cup; also called beluga lentil
6) White Beans – 11 grams of protein per cup. Also known as cannellini beans
7) Green Peas – 10 grams of protein per cup and also known as snow peas
8) Soybeans – 9 grams of protein per cup plus 8 grams of fiber per cup
Spelt and Teff
Spelt and teff are both ancient grains that originated in Ethiopia. They are high in protein and fiber, and are easy to cook with. Both are gluten-free, making them ideal for people who suffer from celiac or gluten intolerance.
Spelt is a whole grain wheat flour made from sprouted grains. Sprouting increases the digestibility of the bran and germ, making them easier to absorb.
Teff is a grain native to Ethiopia that is gluten-free, rich in fiber, and packed with protein. This superfood is great for weight loss because it helps keep hunger at bay and keeps blood sugar stable.
Injera is a popular African bread that uses spelt flour and teff flour. Traditionally, injera is cooked over hot stones, creating a crispy crust that holds together well. You can use it just like you would use regular white bread.
In conclusion, if you’re looking for the highest protein vegetarian foods, look no further than these 12 healthy options. They’re loaded with plant-based protein and fiber, which means they’ll fill you up without weighing you down. And because they contain zero cholesterol, saturated fat, trans fats, or sodium, you won’t have to worry about any negative side effects from consuming them. Best of all, many of these foods are also packed with vitamins and minerals like calcium, iron, magnesium, potassium, and zinc.
Source: Food Standards Australia