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Protein Rich Food for Vegetarians

Published : Jan 18, 2022 2 mins read Updated On : Jul 27, 2022

Rich Protein foods for Vegetarians

What are Proteins?

Protein is derived from the Greek word proteios, which means "primary" or "holding the first place." Proteins are large, complex molecules which are composed of amino acids. Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a variable side chain group. They are essential for the construction, function, and control of the body's organs and tissues, and they conduct the majority of their activity in cells. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 gms of protein per kilogram of body weight. Hence, consuming protein rich foods is essential to meet the daily requirement.

Because most protein-rich food sources are lean meat, eggs, or fish and seafoods, most vegetarians are concerned about receiving enough protein from their diet.

Here are some easy to find healthy protein food sources for vegetarians that can help them obtain adequate protein:

  • Brown rice

Brown rice is a complete grain that includes the fiber bran, the nutritious germ, and the carbohydrate-rich endosperm. Brown rice has 5g of protein per cup. Brown rice is also high in magnesium and fiber, both of which aid with blood sugar regulation. Brown rice bran includes a high concentration of antioxidants, which can help neutralize damaging free radical molecules and decrease inflammation in the body. Eating brown rice instead of white rice may also help you lose weight, lower your BMI, and shrink the size of your waist and hips.

  • Nuts

Nuts are considered super foods and provide a great, protein-rich snack or supplement to meals. Nuts are one such food item that should unquestionably be included in your diet. One cup of oil roasted mixed nuts has roughly 27g of protein. Nuts are highly nutritious foods with complex matrices rich in unsaturated fatty acids and other bioactive substances: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.

  • Peas

Peas are high in protein because they contain all nine essential amino acids, making them a complete protein. A cup of these green beauties has approximately 9g of protein. They are also an excellent source of vitamins A, C, and K, as well as fiber and minerals including manganese, iron, and phosphorus.

  • Seeds

Seeds have recently piqued the curiosity of people from all over the world due to their numerous advantages. Consuming 1-2 varieties of nuts and 1 spoon of any roasted seed on a daily basis is an excellent approach to increase your protein consumption. 1 ounce (28 g) of Flax seeds has roughly 5g of protein, 1 ounce of Hemp seeds contains around 8 g of protein, and 1 ounce of Pumpkin seeds contains approximately 7g of protein. They may be taken by blending them into smoothie or soaking them and adding them in any beverage.

  • Dairy

Dairy products include two types of protein: whey and casein. Milk, yoghurt, and cheese are high in protein, but they are also high in calcium and are typically fortified with vitamin D, which is good for bone and tooth health. 100g of cheddar cheese has around 27g of protein, whereas 100g of cottage cheese (Paneer) contains approximately 11g of protein. Milk is considered a complete protein since it contains all nine necessary amino acids; one cup of milk has 8g of protein.

The above is a list of protein foods for vegetarians. Make an effort to incorporate as many of these as possible into your regular diet. If you are finding it difficult to meet your daily protein requirement, you can always opt for supplements that will help you with your protein needs.

Sonali Manna
BSc, Masters (Nutraceuticals)

Sonali has done her masters in Nutraceuticals, while graduation in Microbiology. She is extremely passionate about science behind the nutrition which helps understand the human body, its dietary ne... Read More

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