Vegetarian food items with highest protein | Fusion - WeRIndia

Protein is vital for growth and muscle building. Compared to other food items, protein food takes longer time to digest and gives a feeling of fullness. And thus, it helps in weight loss.

On an average, adult men need 56 grams of protein per day while adult women need 46 grams a day.

Contrary to popular belief that only animal sources provide the necessary protein that humans need, plant-based foods also provide adequate protein if consumed in the right time with right combination.

Here is a list of best sources of vegetarian protein:

• Seitan is made from hydrated gluten in wheat. It is packed with high source of protein and can be used as a substitute for meat, fish etc. 100 grams of seiten can provide 75 grams of protein. The amount of protein varies with manufacturer.
• Raw soybeans are considered as one of the best sources of plant-based protein. Many soy products like soymilk, tofu etc. are available in the market. 100 grams of soybeans provide 36 grams of protein.
• Hemp seeds are enriched with protein, fats and minerals. These seeds are used in protein bars, smoothies etc. 100 grams of hemp seeds provide 31.56 grams of protein.
• Peanuts are loaded with protein as well as vitamins and minerals. They can be consumed fried or roasted. 100 grams of peanuts serve 26 grams of protein.
• Peanut butter is readily available in the market. It is a rich source of protein. It can be consumed as such or one can add it to smoothies or milkshakes. However, note that peanut butter is calorie rich. So, consume in lower amounts. 100 grams of peanut butter serves 25 grams of protein.
• Almonds are rich in fibre, healthy fats and protein. 100 grams can serve 21.15 grams of protein.
• Sunflower seeds are loaded with many vitamins and protein. You can consume them raw or add them to your milkshake. 100 grams serve 21 grams of protein.
• Paneer is a good source of protein to strengthen your muscles and improve your metabolism. It has a high amount of saturated fat. Hence, consume it in moderate quantity. 100 grams of paneer serves 19.1 grams of protein.

There are many other food items which can be read in the next article.

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