Plant based protein sources - Fusion - WeRIndia

Plant based protein sources

Plant based protein sources

Protein is one of the most essential nutrients to the body.

The amount of daily intake of protein should be around 2g/kg of body weight, i.e. around 140 to 160 grams per day for normal people.

For people aged above 65 years, the protein intake should be 1g/kg of body weight which is equal to 60 to 80 grams a day.

Many people rely on animal protein for their protein sources. This is also one of the leading causes of environmental pollution in the world.


However, the growing non-vegetarianism across the world affects the balance of the environment.

In order to encourage vegetarian sources and save animals by promoting vegetarianism, World Vegetarian Day is celebrated on October 1.

There are many plant-based protein sources.

Here is a list of some good sources of plant-based protein. Their protein content per 100 grams is mentioned.

  • Dried and frozen Tofu contains 52.47 g of protein with enough amount of fibre and other essential minerals like calcium and iron. It is the best alternative for meat products due to its absorbent capacity of flavors of ingredients.
  • Lentils are loaded with 24.63 g of protein and other nutrients like iron, calcium, phosphorus etc.
  • Navy beans are rich in fibre and minerals like potassium, iron and calcium. They also provide protein of 22.33 g.
  • Chickpeas are packed with 20.47 g of protein and minerals like iron, calcium and phosphorus.
  • Tempeh is an Indonesian soy variety that has 20.29 g of protein and minerals like calcium and phosphorus.
  • Pumpkin seeds contain 19.40 g of protein and minerals like potassium and calcium.
  • Chia seeds are packed with 16.54 g of protein and essential minerals like calcium and phosphorus.
  • Quinoa is rich in all essential amino acids and dietary fibre. It also has 14.12 g of protein along with nutrients like calcium and iron.

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