Protein sources for vegans

Proteins are the building blocks of life. We all need protein in our diet for proper growth and development. Here is the list of varieties of options available as protein sources especially for vegans.

The protein requirement of a body depends largely on age, gender, pregnancy factor, and activity level. But on an average healthy active adult RDA for protein is calculated using the ratio of 1 gram of protein for every 1 kilogram of a person's body weight. For eg - if your body weight is 60 kilos, you need to have 60 grams of protein every day.

One of the main concerns vegans have is how to get their protein with only vegetarian food since they are not consuming traditional sources of protein. A complete protein source should contain all essential amino acids for a healthy diet. A complete balanced diet can also fulfill one’s protein requirement. Here are some of the best vegan protein foods

1. 1 cup cooked chickpeas contain 14.5 grams of protein

2. 1 cup cooked lentils contain 17.2 grams of protein

3. 1 cup black beans (kidney) contains 8.9 grams of protein

4. 1 cup of peas contains 15.1 grams of protein

5. 1 serving size (28g) contains 7 grams of protein

6. 1 cup soy milk contains 6.3 grams of protein

7. 100 grams of tofu contains 10.1 grams of protein

8. 1 cup of dry roasted pista contains 26 grams of protein or 2 tablespoons of pista butter gets you 6 grams of protein

9. 1 cup of dry roasted almonds contains 29 grams of protein or 2 tablespoons of almond butter gets you 6.7 grams of protein

10. 1 cup of dry roasted cashews contains 21 grams of protein or 2 tablespoons of cashews butter gets you 3.9 grams of protein

11. 1 ounce of dry-roasted walnuts contains 4 grams of protein or 2 tablespoons of walnut butter gets you 5 grams of protein

12. 100 grams of sunflower seeds contains 11.67 grams of protein

13. 100 grams of chia seeds contains 15.4 grams of protein

14. 1 cup of flaxseeds contains 30.7 grams of protein

15. 100 grams of spinach contains 2.35 grams of protein

16. 100 grams of broccoli contains 2.7 grams of protein

17. 1 slice of whole wheat bread contains 6 grams of protein

18. 1 cup of whole-wheat pasta contains 12 grams of protein

19. 1 cup of quinoa contains about 8 grams of protein

Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.



Tags : #Health #Vegans #Proteinsources #Essentialaminoacids #Balnaceddiet #Proteins #Medicircle #SmitaKumar

About the Author

Renu Gupta

With a background in Pharmacy which is the clinical health science that links medical science with chemistry, I had the desire to mix creativity to these fields. Medicircle provides me an avenue to apply my training in science and interest in creativity together.

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