Protein is one of the most crucial components of the human body. While human hair and nails are completely made of protein, it is also present in every cell of the body.
Protein is primarily used by the body for building and repairing muscle tissues. It also happens to be an important component of bones, skin, cartilage, and blood. The deficiency of protein can cause several problems, including skin problems, hair fall, loss of muscle mass, higher risk of bone fractures, etc.
For people who are deficient in protein, there are the following two usual solutions –
- Protein-rich food
- Protein supplements
Many of the food items that we eat on a daily basis contain protein. Depending on the amount of protein available in each of these items, we may need to adjust the quantity to be consumed daily. For people with protein deficiency, doctors recommend including more protein-rich food items in the diet. Now, there are both vegetarian and non-vegetarian foods that contain high protein. We will discuss vegan ones in this article.
10 High Protein Vegan Foods That Are a Good Source of Protein
Green, red and yellow lentils are known to be a major natural source of protein. Each cup of cooked lentils contains about 18g of protein, which is easy to digest. Lentils are used in a number of dishes and consumed both with and without other servings. Besides protein, lentils are also said to be rich in carbohydrates (fiber) and have amazing benefits in heart diseases, weight loss, etc.
Peanuts are even a better protein source because of the high amount per gram. Each cup (around 100gm) of peanut is said to have about 26 grams of protein. Other than raw peanuts, peanut butter is also a good protein source having about 8g of it per spoon.
- Tofu (Paneer)
Tofu is one of the soy products rich in protein. Raw tofu has about 8g of protein per 100gm. Paneer is said to be the milk counterpart of tofu. It has about 18gm of protein per 100gm.
Chickpeas are high in protein and consumed soaked and cooked. Each 100gm of cooked chickpeas is said to have about 19gm of protein. That means a cup of chickpeas in your diet gives you about 1/3rd of your daily protein needs.
Each almond contains roughly 0.25 gm protein. Consuming them on a daily basis is a good idea for people with deficiency, as it is also a good source of Vitamin E.
- Nutritional Yeast
With about 9 gm of protein each serving (about 30 ml), Nutritional Yeast also happens to be great food for humans. It is generally available in the form of flakes or yellow powder.
Quinoa is one of the rare pure protein grains. Each cup of cooked Quinoa roughly has about 8.14 gm of protein.
- Hemp seeds
Each serving (20gm) of hemp seeds can give you about 6.31 gm of protein, in addition to 9.75gm of fat.
- Chia seeds
One cup (about 100 gms) of Chia seeds contains 16 gm of protein. In addition, it is also rich in fiber, carbohydrates, and some vitamins/minerals.
- Yellow Peas
Yellow peas are a highly nutritious element in the lentil family. A cup of cooked split yellow peas gives you about 20 grams of protein, along with other necessary fibers and calories. Yellow Peas are the main ingredient used in manufacturing all-natural Vegan Pro, which you can consume as a vegan supplement for your daily protein needs.