Protein Rich veg food for Vegetarian peoples

0
664
Protein Rich veg food for Vegetarian peoples
Protein Rich veg food for Vegetarian peoples

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 g0%
Saturated fat 0 g0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg0%
Sodium 30 mg1%
Potassium 287.6 mg8%
Total Carbohydrate 6 g2%
Dietary fiber 2.4 g9%
Sugar 1.5 g
Protein 2.6 g5%
Vitamin A11%Vitamin C135%
Calcium4%Iron3%
Vitamin D0%Vitamin B-610%
Cobalamin0%Magnesium4%

 

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 g1%
Saturated fat 0.1 g0%
Polyunsaturated fat 0.5 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg0%
Sodium 24 mg1%
Potassium 1406 mg40%
Total Carbohydrate 60 g20%
Dietary fiber 25 g100%
Sugar 2.2 g
Protein 24 g48%
Vitamin A0%Vitamin C7%
Calcium14%Iron45%
Vitamin D0%Vitamin B-620%
Cobalamin0%Magnesium35%

 

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 g30%
Saturated fat 2.9 g14%
Polyunsaturated fat 11 g
Monounsaturated fat 4.4 g
Cholesterol 0 mg0%
Sodium 2 mg0%
Potassium 1797 mg51%
Total Carbohydrate 30 g10%
Dietary fiber 9 g36%
Sugar 7 g
Protein 36 g72%
Vitamin A0%Vitamin C10%
Calcium27%Iron87%
Vitamin D0%Vitamin B-620%
Cobalamin0%Magnesium70%

 

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 g0%
Saturated fat 0.1 g0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 30 mg1%
Potassium 299 mg8%
Total Carbohydrate 5 g1%
Dietary fiber 2 g8%
Sugar 1.9 g
Protein 1.9 g3%
Vitamin A0%Vitamin C80%
Calcium2%Iron2%
Vitamin D0%Vitamin B-610%
Cobalamin0%Magnesium3%

 

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 CFolate, 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.

 

LEAVE A REPLY

Please enter your comment!
Please enter your name here