When it comes to building a good muscle mass for workout lovers or one leading to a healthy lifestyle, protein acts as a crucial factor for each and every one. And speaking of protein, there are some particular foods that are enriched with a good amount of protein.
In this article, we will be discussing 10 of the best sources of protein that you can easily go for if you are confused about choosing the right protein-rich foods. And a point not mentioned above, this blog will particularly focus on vegan protein diets, so anything related to milk or non-veg items are not included.
So, this is particularly a list of 10 best protein-rich foods for non-veg, veg, and vegans as well. Well, let’s dig into it.
Tofu is undoubtedly considered the best source of protein for everyone. As soybeans are the whole source of protein, and tofu being extracted from it falls under a good protein source category.
Lentils, cooked per cup (240ml) provide 18gms of protein. It is mostly used in a variety of dishes daily and a common companion with rice in South-Asian dine.
Besides protein, this one also packs a good amount of fiber as well as slowly digested carbs promoting a healthy gut.
3. Chickpeas and Beans
Kidney Beans and Chickpeas are also an excellent source of protein. Additionally, these are also rich in complex carbs, iron, fiber, potassium, manganese, and the list goes on. And most excitingly it’s a plant-based food and easily accessible.
Studies have shown beans to control blood sugar levels, blood pressure, and even reduce belly fat.
Spelt is an ancient whole grain grown in various parts of the world. This one is also an excellent source of protein and a healthier food crop. 194gms of cooked spelt is considered to pack 10.6 grams of protein along with a variety of other vitamins.
5. Hemp Seeds
Although Hemp, also considered as a marijuana deriving compound has a bad reputation amongst most of us, the hemp seed coming from the Cannabis sativa plant has a very good amount of protein in it. Besides this, it is also a good source of omega-3 and omega-6 fatty acids.
6. Green Peas
Green Peas per cooked cup (240ml) contain 9 grams of protein which even more than a cup of milk. More on, a serving of green peas can easily cover 25% of the fiber in your daily diet.
Additionally, this is also a good source of iron, phosphorus, zinc, and copper.
Spirulina is an algae superfood that has been found to be one of the most nutrient-dense foods on the planet. Two tablespoons of spirulina powder contain 8 grams of protein along with other nutrients such as manganese potassium, fatty acids, and more.
Studies have shown that consuming spirulina in regular diets can benefit to stringer immune system while also reduce blood pressure and cholesterol levels. Well, this one possess tons of health-enhancing properties.
Quinoa is also considered a top-notch source of protein. It is also known as gluten-free grains, however it doesn’t grow from grasses like other cereals.
Additionally, this one also contains complex carbs, fiber, manganese, phosphorus, and iron.
9. Soy Milk
If you a milk lover and vegan at the same time, then soy milk can definitely be your go-to option. Although it doesn’t taste like the regular cow milk, it can’t be discarded as it probably will quench your thirst for regular milk.
10. Nuts, Chia seeds, and flax seeds
Nuts, chia, and flax seeds are also great sources of protein. Along with this, these are also a good source for healthy fats, iron, magnesium, calcium, vitamin E, and B as well.
35 grams of chia seeds contain 6 grams of protein and 13 grams of fiber. Similarly, an ounce (28 grams) of nuts provide 5-7 grams of protein.
Well, here is the list of good and healthy sources of protein. These sources are also considered universal ones as it is easily available in our home kitchens and is in turn compatible for all the three: vegans, vegetarians, and the non-vegetarians as well.