VEG FOOD THAT ARE HIGH IN PROTEIN PER 100GM

0
338
Veg Food with HIgh Protein Source

Hi Guys, Welcome to your gym guides, In this Blog post we will discuss on best Veg food that are high in protein per 100gm.

Food List with High Protein

GREEN PEAS 5g

Green Peas is best source of nutrients, Green peas promotes minerals,vitamins,antioxident and phytonutrients. every 100gm of green peas has just 81 calories and with no cholesterols which is the best thing in peas. It also clears 67% of daily requirement of vitamin-c, 21% of K1 and in addition to folates, peas provide good source of B-complex vitamin which are such as thiamin, niacin and pantothenic acid. Further Green Pean are also rich source of  calcium,iron,zinc ,manganese and copper.

green peas

GOJE BERRIES 8g

Goju Berries are very tasty to eat and are also the good source of vitamins and minerals that includes :

  • vitamin C
  • fiber
  • iron
  • vitamin A
  • zinc
  • antioxidants

BUCKWHEAT 10g

The nutritional value of buckwheat is considerably higher than that of many other grains. The nutrition facts for 3.5 ounces (100 grams) of raw buckwheat.

100gm servings.

  • Calories: 343
  • Water: 10%
  • Protein: 10- 13.3 grams
  • Carbs: 71.5 grams
  • Sugar: 0 grams
  • Fiber: 10 grams
  • Fat: 3.4 grams

buckwheat

TOFU 12g

Tofu is the higest recommended veg source of protein as it contains all the essential amino acids that your body needs to build muscles.

Tofu also give you good source of fats,carbs and many othe vitamins and minerals that your body needs

100gm servings.

  • Protein: 8 grams
  • Carbs: 2 grams
  • Fiber: 1 gram
  • Fat: 4 grams
  • Manganese: 31%
  • Calcium: 20%
  • Selenium: 14%
  • Phosphorus: 12%
  • Copper: 11%
  • Magnesium: 9%
  • Iron: 9%
  • Zinc: 6%

tofu saled

QUINOA ( 12g PROTEIN )

Quinoa is a flowering plant in the amaranth family, Quinoa is a grain crop that is grown for its edible seeds.

This is the nutrient content in 1 cup (100 grams) of cooked quinoa:

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58%
  • Magnesium: 30%
  • Phosphorus: 28%
  • Folate: 19%
  • Copper: 18%
  • Iron: 15%
  • Zinc: 13%
  • Potassium 9%

WILD RICE 12g

Wild Rice Nutrient value per 100 gm

  • Calories: 101
  • Carbs: 21 grams
  • Protein: 4 grams
  • Fiber: 2 grams
  • Vitamin B6: 7%
  • Folate: 6%
  • Magnesium: 8%
  • Phosphorus: 8%
  • Zinc: 9%
  • Copper: 6%
  • Manganese: 14%

WILD RICE

CHIA SEEDS 13g

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams
  • Calcium: 18%
  • Manganese: 30%
  • Magnesium: 30%
  • Phosphorus: 27%
  • Its also have some amt of vitamin B3, potassium ,vitamin B1 and many more

OATS 15g

Oats are usually consumed as a morning breakfast of a oatmeal, According to research, we have found that Oats are very benefit for health.

Oats high in fibre carb for muscle gain
Oats high in fibre carb for muscle gain

Nutrient value per 100 gm

  • 51 % of the daily recommended intake of thiamine
  • 8 % riboflavin
  • 5 % niacin
  • 6 % vitamin B6
  • 14 % folate
  • 13 % pantothenic acid
  • 26 % iron
  • 44 %magnesium
  • 52% phosphorus
  • 12 % potassium
  • 26 %zinc
  • 31 % copper
  • 246 %  manganese

CASHEWS 10g

Cashews have a buttery, sweet, and salty taste

  • Calories: 157
  • Carbs: 9.2 grams
  • Protein: 5-10gm
  • Fiber: 2 grams
  • Fat : 12 gm
  • Vitamin E: 0.3g
  • Folate: 6%
  • Magnesium: 83 mg
  • Phosphorus: 187 mg
  • Zinc: 9%
  • Copper: 6%
  • Manganese: 14%

cashew

FLAX SEEDS 18g

Check out this post about flax seeds

  • Calories: 37
  • Protein: 1.3 grams
  • Carbs: 2 grams
  • Fiber: 1.9 grams
  • Total fat: 3 grams
  • Saturated fat: 0.3 grams
  • Monounsaturated fat: 0.5 grams
  • Polyunsaturated fat: 2.0 grams
  • Omega-3 fatty acids: 1,597 mg
  • Vitamin B1: 8% of the RDI
  • Vitamin B6: 2% of the RDI
  • Folate: 2% of the RDI
  • Calcium: 2% of the RDI
  • Iron: 2% of the RDI
  • Magnesium: 7% of the RDI
  • Phosphorus: 4% of the RDI
  • Potassium: 2% of the RDI

flax-seeds-alsi- weight-loss

ALMONDS 21g

It is worth noting that about twenty to twenty five grams of protein is found in hundred grams of almonds. Anyway, consuming almonds is very beneficial for your body. If you want to soak almonds, you can also soak it.

  • Fiber: 3.5 grams
  • Protein: 6 grams
  • Fat: 14 grams (9 of which are monounsaturated)
  • Vitamin E: 37%
  • Manganese: 32%
  • Magnesium: 20%
  • It have quite best in copper and vitamin B2

almonds

KIDNEY BEANS 21g

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.

Nutritional value of kidney beans

PEANUTS 25g

The first name in this list is Peanut. You would be surprised to know that twenty-four grams of protein is found in 100 grams of groundnut. So if possible, eat peanuts once a day.

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.

Calories 567
% Daily Value*
Total Fat 49 g75%
Saturated fat 7 g35%
Polyunsaturated fat 16 g
Monounsaturated fat 24 g
Cholesterol 0 mg0%
Sodium 18 mg0%
Potassium 705 mg20%
Total Carbohydrate 16 g5%
Dietary fiber 9 g36%
Sugar 4 g
Protein 26 g52%
Vitamin A0%Vitamin C0%
Calcium9%Iron25%
Vitamin D0%Vitamin B-615%
Cobalamin0%Magnesium42%

 

PUMPKIN SEEDS 30g

Pumpkin seeds are known as a good source of antioxidentsm zinc, magnesium and fatty acids. An animal studies have shown that pumpkin seed oils will help use in reducing high blood pressurs and pumpkin are also good for people with high cholesterol levels. and even pumpkin seeds  reduce the chance of heart attacks.

benefits-of-pumpkin-seeds

  • Fiber: 1.7 grams
  • Carbs: 5 grams
  • Protein: 7 grams
  • Fat: 13 grams (6 of which are omega-6s)
  • Vitamin K: 18%
  • Phosphorus: 33%
  • Manganese: 42%
  • Magnesium: 37%
  • Iron: 23%
  • Zinc: 14%
  • Copper: 19%

SOY BEANS 36g

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.

High-quality-soya-bean-for-oil-soybean

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%

LEAVE A REPLY

Please enter your comment!
Please enter your name here