Vegetarian Protein Sources Per 100g

Protein is an important nutrient for overall health and wellbeing. It is essential for many bodily functions, including building and repairing muscle, maintaining healthy bones, and helping to produce hormones and enzymes. For vegetarians, sourcing enough protein can be tricky, as animal products are the most abundant sources of protein. Fortunately, there are many vegetarian sources of protein that contain a good amount of the nutrient per 100g.

Beans and Legumes

Beans and legumes are a great source of vegetarian protein. Lentils contain 9g of protein per 100g, split peas contain 8g, and black beans contain 7.6g. Other varieties of beans, such as kidney beans, adzuki beans, and black-eyed peas, also contain a good amount of protein. Beans and legumes are also a great source of fiber, vitamins, and minerals.

Nuts and Seeds

Nuts and seeds are a great source of vegetarian protein. Almonds contain 21g of protein per 100g, cashews contain 18g, and hemp seeds contain a whopping 31g. Other varieties of nuts and seeds, such as walnuts, pumpkin seeds, and sunflower seeds, also contain a good amount of protein. Nuts and seeds are also a great source of healthy fats, vitamins, and minerals.

Grains

Grains are another great source of vegetarian protein. Oats contain 16g of protein per 100g, quinoa contains 14g, and bulgur wheat contains 10g. Other varieties of grains, such as amaranth, buckwheat, and teff, also contain a good amount of protein. Grains are also a great source of fiber, vitamins, and minerals.

Vegetables

Vegetables are a surprisingly good source of vegetarian protein. Broccoli contains 2.8g of protein per 100g, spinach contains 2.9g, and mushrooms contain 3.1g. Other varieties of vegetables, such as Brussels sprouts, asparagus, and artichokes, also contain a good amount of protein. Vegetables are also a great source of fiber, vitamins, and minerals.

Dairy Products

Dairy products are a great source of vegetarian protein. Milk contains 3.4g of protein per 100g, yogurt contains 4.3g, and cottage cheese contains 11g. Other varieties of dairy products, such as cheese and kefir, also contain a good amount of protein. Dairy products are also a great source of calcium, vitamins, and minerals.

Soy Products

Soy products are a great source of vegetarian protein. Tofu contains 8g of protein per 100g, tempeh contains 19g, and edamame contains 11g. Other varieties of soy products, such as miso and soy milk, also contain a good amount of protein. Soy products are also a great source of fiber, vitamins, and minerals.

In conclusion, there are many vegetarian sources of protein that contain a good amount of the nutrient per 100g. Beans and legumes, nuts and seeds, grains, vegetables, dairy products, and soy products are all excellent sources of vegetarian protein. Eating a variety of these foods can help vegetarians meet their protein needs and ensure they are getting all the essential nutrients their bodies need.

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