We all know that meat products are high in proteins, but what about vegetarian people, who would like to get the much needed proteins to support the muscle mass and overall health. This post at MensBeautyhealth.in, talks about the various vegetarian sources of protein which you can include in your diet to repair the wear and tear of muscles and overall well being of the body.
High protein rich diet is extremely important for people who would like to lose weight or develop muscles. All vegetarian food items are not rich in proteins, but trust me there are some vegetarian foods which are absolute powerhouse of proteins. We have compiled this list of the top vegetarian protein rich food products available in India.
Best Protein Rich Foods in India
The high vegetarian good tasting food and is a wonderful substitute for meat for vegetarians. It is rich in vitamin K riboflavin, potassium, magnesium, Vitamin C along with Phosphorus, Selenium, Zinc and manganese. You can get 36 grams of protein in 100 grams of soybean.
2. Peanut Butter
This delicious butter can be your best mate for lunch and breakfast. There is 25 grams of protein in 100 gram of peanut butter. It is a good source of protein but also contains fat and calories. So if you would like to gain weight and muscles this is the best option for you. Otherwise for losing weight you can look for the other substitute of proteins. This can be the best protein source for the breakfast cereal
3. Kidney Beans
Kidney beans are a very commonly found food item in Indian market. In Indian household, kidney beans are cooked with gravy and eaten with rice. 1 cup or 100 grams of kidney beans can give you 24 grams of proteins.They are the best source of proteins for people who are vegetarian.
Pulses or Dal as we commonly know them in India, are good source of protein for vegetarians. You can get around 10 grams of protein in 100 grams of boiled or cooked pulse. The most commonly used pulses are Arhar, moong dal, Masoor dal, and chana dal which is chickpeas and many other. These are low fat source of vegetarian protein. They have more protein than wheat, barley or even rice.
5. Cottage Cheese
Cottage cheese gives you around 11 grams of protein per 100 grams. They are rich in lean proteins and can be included in a ketogenic diet. Cottage cheese gives you 5 grams of carbs and 18 grams of protein per 150 ml Cup.
6. Curd or Yoghurt
It is used extensively in Indian cooking. Curd is a dairy product that contains 10 grams of proteins per 100 gram. You can add curd to your smoothies or over your salads. This can also be used to make some of the food items like Kadhi, Kadai Paneer etc. It is rich in casein proteins. People who are on diet and would like to build muscle mass, must try this food item. It is a good breakfast food item to maintain healthy gut and to improve your immunity.
Chickpeas or Chole, as they are commonly known in the Northern India, are a part of various delicacies. Chickpeas are a powerhouse of protein and gives you around 19 grams of protein per 100 grams. They are not only nutritious containing proteins, but also has Vitamin C, vitamin B6 and Minerals like calcium, magnesium, iron that are required for well being. They are a wonderful source of plant based protein. You can make boiled chickpea salad by mixing these with chopped onions and green chilli along with salt.
Almonds are the power-house of protein and good fats like Omega-3 fatty acid. This is best source of protein in the category of seeds and nuts. Per 100 grams of almonds provides you with 21 gram of proteins. Almonds are also a good source of vitamin E, riboflavin and vitamin B6. Eating a lot of almonds can cause bloating and upset your stomach. Therefore, avoid the overdose. Consuming 8 to 10 everyday is enough.
Pistachio or Pista, as we call it in India is a member of cashew family. 100 grams of pistachio nuts gives you 20 grams of protein. You should not eat a lot of them. Handful of these nuts everyday are enough. They also have high calories therefore, people who would like to put on weight and muscles shall consider these.
10. Green peas
Green peas offer you 5g of protein per 100 grams. They are one of the best vegetarian sources of good proteins with low calories and fat. They also gives you vitamin A, Vitamin C along with Thymine, Phosphorus and iron. Pregnant ladies and individual with anemia can include green peas in their diet.
Walnuts are known as akhrot in Hindi in Northern India. They come under the nuts and seeds category and gives you 15 grams of protein for 100 grams. Walnuts are excellent source of Omega 3 and 6 fatty acid. Additional eat they are also powerhouse of Vitamin B6 magnesium Iron and Calcium. But always are also high in fat even though they are good friends. It is a good source of vegetarian protein in Indian subcontinent.
Cashew nuts or Kaju are used in a lot of delicacies like sweet dishes, sweets and even shahi paneer. If you’re a foodie, you’ll know that! Cashewnuts offer offers 18 grams of protein per 100 gram or 1 cup of cashews. You can take a handful of cashews everyday to maintain the muscle mass. Cashews are high in unsaturated fatty acids, which are known to reduce the bad cholesterol from your body. Rich in vitamin E, they are also good for your skin just like almonds.
Oats or oatmeal are getting popular in Indian market. You can have different brands that it sells oats. It is a balanced source of carbs and fibres along with proteins. You can get 16 to 17 grams of protein per 100 grams of oats. Rich in fibres, it is also good for your digestive tract. You can mix milk with oatmeal to boost the protein intake. Or add some cottage cheese or even some sunflower seeds to make a protein-rich breakfast for yourself.
100 grams of milk contains 4 grams of proteins. One glass of milk, gives you around 8 to 9 grams of protein which is suitable for kids also. Milk is also rich in vitamin A, vitamin B12, Isoflavin along with potassium and Calcium. People who would like to build muscles can take milk with some protein powder to boost their protein intake. Or add some oatmeal in it.
Sprouts of moong dal contain 7 grams of protein in 100 grams. These are also wonderful source of dietary fiber, Vitamin A, vitamin B, Vitamin E along with minerals like calcium, phosphorus and iron. You can take sprouts everyday in the morning. They are protein rich breakfast that anyone can have. To make it even delicious. Add chopped onion and green chillies with some salt.
100g of broccoli provides you with 3 grams of protein. It also gives you calcium along with iron, magnesium and vitamins like B6, C and A. For eyesight and bone strength, broccoli is a good protein rich vegetable even for those who are on diet. It’s a low calorie alternative to get proteins in your body.
Paneer is a dairy product which is highly used in Indian delicacies. In Indian homes, paneer has its own place and is used in sweets, dishes and other items. 100 grams of paneer from Cow’s milk gives you 19 grams of proteins, along with 20 grams of fats. It is a good source of vegetarian protein that can also be included in the breakfast.
18. Brown Bread
100 grams of brown bread gives 12 grams of protein. The dark coloured bread is better than the white bread. You can include it in your breakfast to boost the protein intake.
For young adults and teenagers, the required amount of daily proteins is from 45 to 55 grams. While for small babies it is 10 grams. Babies below 3 years, it’s is 10 grams and for kids from 3-12 years, it’s 35 grams.