Top 10 Vegetarian Protein Sources
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Top 10 Vegetarian Protein Sources

October 5, 2019


Top 10 Protein Sources for Vegetarians Proteins are the building blocks of body tissue,
and even give the body the energy it needs to grow and develop properly. When protein is digested, it breaks down into
amino acids. The Institute of Medicine says that women
need at least 46 grams of protein a day, and men need at least 56 grams a day. Here are the top 10 sources of protein for
vegetarians 1. Greek Yogurt Greek yogurt, which has the whey strained
out of it, is a great source of protein. A 6-ounce cup of Greek yogurt has 15- 20 grams
of protein. That’s much more than regular yogurt, which
has about 9 grams of protein. This probiotic food also has a lot of vitamins
and minerals. Eating Greek yogurt all the time will help
your digestive system stay healthy, boost your immune system, help with weight loss,
stop high blood pressure, lower bad cholesterol, and fight yeast infections. 2. Lentils Lentils is another good choice for protein. But they are not a full protein food because
they don’t have all nine important amino acids. One cup of boiled lentils has 18 grams of
protein. There are many good health reasons to eat
lentils. They give energy, lower the risk of heart
disease, help keep a normal body weight, and keep the digestive system healthy. 3. Edamame Edamame is a full protein food, important
amino acids you need in your diet. One cup of cooked edamame has 17 grams of
protein. Edamame beans have fiber, vitamins, minerals,
and healthy polyunsaturated fats, especially omega-3 alpha- linolenic acid. They are also naturally gluten- free and don’t
have a lot of calories. 4. Kidney Beans Kidney beans are another great source of protein. One cup of boiled kidney beans has 15 grams
of protein. They have all nine amino acids, but they are
not a full protein because they don’t have a lot of methionine, a proteinogenic amino
acid. Kidney beans have a lot of fiber, folate,
magnesium, potassium, zinc, and vitamins K and B6. They are also low in fat and cholesterol. 5. Tofu
Tofu is a soy milk product, and is also a good source of protein. Top 10 Protein Sources for Vegetarians Proteins are the building blocks of body tissue,
and even give the body the energy it needs to grow and develop properly. When protein is digested, it breaks down into
amino acids. The Institute of Medicine says that women need at least 46 grams of protein
a day, and men need at least 56 grams a day. Here are the top 10 sources of protein for
vegetarians 1. Greek Yogurt Greek yogurt, which has the whey strained
out of it, is a great source of protein. A 6-ounce cup of Greek yogurt has 15- 20 grams
of protein. That’s much more than regular yogurt, which has about 9 grams of protein.
This probiotic food also has a lot of vitamins and minerals. Eating Greek yogurt all the time will help
your digestive system stay healthy, boost your immune system, help with weight loss,
stop high blood pressure, lower bad cholesterol, and fight yeast infections. 2. Lentils Lentils is another good choice for protein.
But they are not a full protein food because they don’t have all nine important amino
acids. One cup of boiled lentils has 18 grams of protein. There are many good health reasons to eat
lentils. They give energy, lower the risk of heart disease, help keep a normal body
weight, and keep the digestive system healthy. 3. Edamame Edamame is a full protein food, important
amino acids you need in your diet. One cup of cooked edamame has 17 grams of protein. Edamame beans have fiber, vitamins, minerals,
and healthy polyunsaturated fats, especially omega-3 alpha- linolenic acid. They are also
naturally gluten- free and don’t have a lot of calories. 4. Kidney Beans Kidney beans are another great source of protein.
One cup of boiled kidney beans has 15 grams of protein. They have all nine amino acids,
but they are not a full protein because they don’t have a lot of methionine, a proteinogenic
amino acid. Kidney beans have a lot of fiber, folate,
magnesium, potassium, zinc, and vitamins K and B6. They are also low in fat and cholesterol. 5. Tofu
Tofu is a soy milk product, and is also a good source of protein. ½ a cup of tofu has
10 grams of protein. It has eight important amino acids and a lot of iron and calcium.
It also has manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B1. 6. Chia Seeds Another good source of protein for vegetarians
is chia seeds. Two tablespoons of chia seeds will give you 9.4 grams of protein. They are
also one of the best plant sources of omega-3 fatty acids. Chia seeds can help with digestion, treat
anemia, give you energy, control blood sugar, stop aging signs, and boost brainpower. 7. Quinoa Quinoa has all nine important amino acids,
and is a full protein source. One cup of cooked quinoa has 8.14 grams of protein. Quinoa also
has fiber, iron, potassium, magnesium, phosphorus and folate. Eating quinoa every day can lessen
swelling and lower your risk of type 2 diabetes, cardiovascular disease and colon cancer. It
can also help your digestion and help you keep a healthy body weight. 8. Soy Milk Soy milk is used instead of milk by a lot
of vegans and people who are lactose intolerant and cannot drink milk. It is full of protein
and has vitamins A, B12, and D. One cup of soy milk has 8 grams of protein. 9. Green Peas One of the best sources of vegetable protein
is green peas, or any peas for that matter. Green peas also have fiber, potassium, magnesium,
iron, zinc, folate, and vitamins B, C, A, and K. They are also low in calories. One
cup of cooked green peas gives you about 8 to 10 grams of protein. Green peas can help lower the risk of heart
disease, arthritis, and type 2 diabetes. 10. Peanut Butter Peanut butter is another great way to get
protein. This nut butter is a good source of monounsaturated fat and fiber. It is also
full of vitamins. Just 2 tablespoons of peanut butter has 8 grams of protein. If you’re careful not to eat too much of
it at once, this butter can help lower bad cholesterol and help you keep a normal weight. If you like the video, give it a thumbs up
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  1. but most of theses foods only contain a few of all the essential amino acids require for the body to create the none essential acids, This is the problem with most vegans they fail to understand that not all proteins are created equal They do not understand how the body works and the way it processes proteins

  2. Thank you for this, I’m 14 and I’ve been vegetarian for 5 months and never knew how to eat properly until now by the way do vegetarians eat egg?

  3. I writing this as my religion curses the ones who hide the verses.
    Veganism both coincide and clash with Islam.
    It coincides because Veganism is based on showing compassion and affection to the animals which is not forbidden in Islam. It clashes because it makes the halal(permissible,lawful) haram(forbidden) as it forbids eating animal product and considering it to be harmful and cruel.

    Please read these Quran verses below to see what i mean.

    Those who conceal the clear (Signs) We have sent down, and the Guidance, after We have made it clear for the people in the Book,-on them shall be Allah´s curse, and the curse of those entitled to curse,-
    Except those who repent and make amends and openly declare (the Truth): To them I turn; for I am Oft-returning, Most Merciful.

    Do ye not see that Allah has subjected to your (use) all things in the heavens and on earth, and has made his bounties flow to you in exceeding measure, (both) seen and unseen? Yet there are among men those who dispute about Allah, without knowledge and without guidance, and without a Book to enlighten them!

    And He has subjected to you, as from Him, all that is in the heavens and on earth: Behold, in that are Signs indeed for those who reflect.

    See they not that it is We Who have created for them – among the things which Our hands have fashioned – cattle, which are under their dominion?- And that We have subjected them to their (use)? of them some do carry them and some they eat: And they have (other) profits from them (besides), and they get (milk) to drink. Will they not then be grateful?

    It is Allah Who made your habitations homes of rest and quiet for you; and made for you, out of the skins of animals, (tents for) dwellings, which ye find so light (and handy) when ye travel and when ye stop (in your travels); and out of their wool, and their soft fibres (between wool and hair), and their hair, rich stuff and articles of convenience (to serve you) for a time.

    And in cattle (too) ye have an instructive example: from within their bodies We produce (milk) for you to drink; there are, in them, (besides), numerous (other) benefits for you; and of their (meat) ye eat;

    It is Allah Who made cattle for you, that ye may use some for riding and some for food;

    And cattle He has created for you (men): from them ye derive warmth, and numerous benefits, and of their (meat) ye eat.

  4. No pressure but people need 24 amino acids vegetables don’t have them all at list people should drink protein powder from milk such as casein or feaf powder to get them all .
    People might notice some problems years later. Good luck with 100 precent vegan .
    At least eat fish very necessary and have fish oil pills.🥦🍓🥝🥒🍏🍣🍤🥩🧀🥐

  5. What's crazy is cows milk has always made me feel nauseous. and I just don't really like dairy things like yogurt or kiefer. It taste sour funny to me even when it's fresh. I like the other stuff on this list though for a protein source. I been looking into going vegetarian lately and thats one of my major concerns is not getting enou protein and I can get very weak and listliss without enough of it. So its good to know there alternatives to meat for protein.

  6. Greek yogurt ???What is that thing?? It's Bulgarian yogurt because it's actually found in Bulgaria first, and the Bacillus Bulgaricus which is only found in Bulgaria !

  7. yoghurt is NOT vegan…and anything soy is a GMO product a DEFINITE bad product for you unless its labelled GMO free good luck finding that eh…

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