Protein rich vegetarian food have several benefits to your health, There are 9 veg protein foods that can help you get daily intakes nutrition required.
9 protein rich veg food for vegetarian peoples
1. Broccoli
When it comes for Raw broccoli is almost 90% of water, 7% carbohydrate, and 3% protein, and and the most importent think is that broccoli have no fat.
So Broccoli i comes with very low calories with it, that provides only 31 calories per cup (91 grams). So as there is no fat and calories in it is very low Broccoli can also be consumed by people who want to loss weight with good diet
|
Amount Per
|
| Calories 31 |
| % Daily Value* | |
| Total Fat 0.3 g | 0% |
| Saturated fat 0 g | 0% |
| Polyunsaturated fat 0 g | |
| Monounsaturated fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 30 mg | 1% |
| Potassium 287.6 mg | 8% |
| Total Carbohydrate 6 g | 2% |
| Dietary fiber 2.4 g | 9% |
| Sugar 1.5 g | |
| Protein 2.6 g | 5% |
| Vitamin A | 11% | Vitamin C | 135% |
| Calcium | 4% | Iron | 3% |
| Vitamin D | 0% | Vitamin B-6 | 10% |
| Cobalamin | 0% | Magnesium | 4% |
2. Beans & pulses
Pulses have differents kinds of beans ,lentils and peas.
This veg protein source are very cheap and every one come efford it. Beans are also low in fat and high in protein , fibre and rich vitamins and minerals
Nutrational value of kidney beans
|
Amount Per
|
| Calories 333 |
| % Daily Value* | |
| Total Fat 0.8 g | 1% |
| Saturated fat 0.1 g | 0% |
| Polyunsaturated fat 0.5 g | |
| Monounsaturated fat 0.1 g | |
| Cholesterol 0 mg | 0% |
| Sodium 24 mg | 1% |
| Potassium 1406 mg | 40% |
| Total Carbohydrate 60 g | 20% |
| Dietary fiber 25 g | 100% |
| Sugar 2.2 g | |
| Protein 24 g | 48% |
| Vitamin A | 0% | Vitamin C | 7% |
| Calcium | 14% | Iron | 45% |
| Vitamin D | 0% | Vitamin B-6 | 20% |
| Cobalamin | 0% | Magnesium | 35% |
3. Soybeans
Soybeans are high in protein and a decent source of both carbs and fat. They are a rich source of various vitamins, minerals, and beneficial plant compounds, such as isoflavones.
Soy contains compounds called phytoestrogens, which is basically a version of Female sex hormone “ESTROGEN” , but – Dont worry about Soybean phytoestrigens , those phytoestrogens do not act like estrogen in the male body. daily consuming about 100 gm of soybean does not increase ESTROGEN ,There’s ample evidence that soy doesn’t reduce Testosterone Levels or ruin muscle mass.
Nutritional value of SoyBeans
|
Amount Per
|
| Calories 446 |
| % Daily Value* | |
| Total Fat 20 g | 30% |
| Saturated fat 2.9 g | 14% |
| Polyunsaturated fat 11 g | |
| Monounsaturated fat 4.4 g | |
| Cholesterol 0 mg | 0% |
| Sodium 2 mg | 0% |
| Potassium 1797 mg | 51% |
| Total Carbohydrate 30 g | 10% |
| Dietary fiber 9 g | 36% |
| Sugar 7 g | |
| Protein 36 g | 72% |
| Vitamin A | 0% | Vitamin C | 10% |
| Calcium | 27% | Iron | 87% |
| Vitamin D | 0% | Vitamin B-6 | 20% |
| Cobalamin | 0% | Magnesium | 70% |
4. Spinach
Ok so Spinach is my favourite veg food because it is so taste and even it contain good amount of macronutrients in a per 100gm of serving
If i say bodth freash and cooked spinach will contain same mar
The serving of this protein rich vegetarian food are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value
5. Cauliflower
Cauliflower is one of several vegetables ,and is an excellent source of vitamin C, vitamin K and many more
|
Amount Per
|
| Calories 25 |
| % Daily Value* | |
| Total Fat 0.3 g | 0% |
| Saturated fat 0.1 g | 0% |
| Polyunsaturated fat 0 g | |
| Monounsaturated fat 0 g | |
| Trans fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 30 mg | 1% |
| Potassium 299 mg | 8% |
| Total Carbohydrate 5 g | 1% |
| Dietary fiber 2 g | 8% |
| Sugar 1.9 g | |
| Protein 1.9 g | 3% |
| Vitamin A | 0% | Vitamin C | 80% |
| Calcium | 2% | Iron | 2% |
| Vitamin D | 0% | Vitamin B-6 | 10% |
| Cobalamin | 0% | Magnesium | 3% |
6. Mushrooms
Mushrooms are a good source of antioxidants and vitamins, and they are low in calories.
This Mushroom are also a good source of Dietary Fiber, Protein, Vitamin C, Folate, Iron, Zinc and Manganese.
Check out the nutrition value here
7. Green pepper
Green pepper vegetable food provide benefits as it low in Saturated fat and Even this vegetable is low in cholesterols and sodium.
it provide protein about of 1 gm which is too low but this vegatable comes with high amount of nutrition values.
8. Peanut Butter
There it comes in action, Peanut butter is one of my best source of protein i consume when i wish for protein rich vegetarian food.
9. Oatmeal
When i used to stay in hostel i used to eat Oatmeal as my morning breakfast and it was very helpful for me in beening full all the day and concentrate on my office work.
Oatmeal is simple a oats and a mixture of any liquids like water or cow’s milk.
Oatmeal consist of about 150 calories and upto 6 grams of protein with is petty high source of protein. there for this i prefered a best protein rich vegetarian food.