How Can Vegetarians Fulfill Their Protein Requirement?

How Can Vegetarians Fulfill Their Protein Requirement?

Protein is one of the essential nutrients, or macronutrients, in the human diet and building block for muscles. They are formed with small units called amino acids. They further classified as essential and non-essential amino acids, both are required by the body. When people eat food that contains amino acids, that make it possible for the body to synthesize proteins. Non-vegetarian foods like meat, eggs, chicken, and fish are the primary sources of it. However, being a vegetarian if you think you will not be able to complete your daily dose of protein, it is a myth. Meat, chicken, and other foods are certainly good sources but if you are abstaining from them for any reason, you can still easily eat your daily recommended servings. Everyone has the idea that we need an exorbitant amount, way more than is even recommended. Here are some vegetarian foods that can fulfill your protein requirement:

  1. Soybean: Cooked soybean gives 28 grams of protein per cup, almost the same amount as that can be found in 150 grams of chicken. It is quite versatile and can be taken in many forms (As the main course, snacks, salads, and pulses).

  2. Dals or lentils: They are an excellent source of plant-based protein. Almost all lentils provide 14-16 grams of protein per cup after being cooked which is way more than 1 large boiled egg. Lentils or dals are also a good source of fiber and complex carbohydrates.

  3. Paneer or Cottage Cheese: 100 grams of paneer gives about 23 grams of protein. Homemade Paneer is an excellent source that ensures that it’s available in its purest form and no preservatives or chemicals are added.

  4. Milk: A cup of milk gives almost 8 grams of protein. Milk is not only a source of protein but it also provides good amount of calcium too.

  5. Beans: A cup of Kidney beans, Balck beans, lima beans, pinto beans gives 15 grams of protein. They are also a good source of fiber, helps you feel full for longer and good for diabetics.

  6. Nuts: 100 grams of nuts give 20 grams of protein. This includes peanuts, almonds, cashew nuts, walnuts, pine nuts, etc.

  7. Greek yogurt: Greek yogurt gives an almost double quantity of protein as compared to homemade curd. A good source of calcium and probiotics also, which supports a healthy balance in the gut.

  8. Pumpkin Seeds: 25 grams of pumpkin seeds gives approximately 9 grams of protein; that is more than that in one egg. Pumpkin seeds are also rich in antioxidants, which help to reduce stress and keep the body fit. Also, it keeps your skin nourished.

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Comments (2)

  1. Tracy Musgrove

    What about the 3 necessary amino acids that are only found in meat? How do you replace those?

    • Dr Shikha's NutriHealth

      You can get it from nuts and seeds , legumes and Pulses , also from dairy products .

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