Home Guide Top 10 Vegetarian Protein Sources

Top 10 Vegetarian Protein Sources

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Proteins are the building blocks of body tissue, and even give the body the energy it needs to grow and develop properly.

When protein is digested, it breaks down into amino acids. The Institute of Medicine says that women need at least 46 grams of protein a day, and men need at least 56 grams a day.

Here are the top 10 sources of protein for vegetarians

1. Greek Yogurt

Greek yogurt, which has the whey strained out of it, is a great source of protein. A 6-ounce cup of Greek yogurt has 15- 20 grams of protein. That’s much more than regular yogurt, which has about 9 grams of protein. This probiotic food also has a lot of vitamins and minerals.

Eating Greek yogurt all the time will help your digestive system stay healthy, boost your immune system, help with weight loss, stop high blood pressure, lower bad cholesterol, and fight yeast infections.

2. Lentils

Lentils is another good choice for protein. But they are not a full protein food because they don’t have all nine important amino acids. One cup of boiled lentils has 18 grams of protein.

There are many good health reasons to eat lentils. They give energy, lower the risk of heart disease, help keep a normal body weight, and keep the digestive system healthy.

3. Edamame

Edamame is a full protein food, important amino acids you need in your diet. One cup of cooked edamame has 17 grams of protein.

Edamame beans have fiber, vitamins, minerals, and healthy polyunsaturated fats, especially omega-3 alpha- linolenic acid. They are also naturally gluten- free and don’t have a lot of calories.

4. Kidney Beans

Kidney beans are another great source of protein. One cup of boiled kidney beans has 15 grams of protein. They have all nine amino acids, but they are not a full protein because they don’t have a lot of methionine, a proteinogenic amino acid.

Kidney beans have a lot of fiber, folate, magnesium, potassium, zinc, and vitamins K and B6. They are also low in fat and cholesterol.

5. Tofu
Tofu is a soy milk product, and is also a good source of protein. ½ a cup of tofu has 10 grams of protein. It has eight important amino acids and a lot of iron and calcium. It also has manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B1.

6. Chia Seeds

Another good source of protein for vegetarians is chia seeds. Two tablespoons of chia seeds will give you 9.4 grams of protein. They are also one of the best plant sources of omega-3 fatty acids.

Chia seeds can help with digestion, treat anemia, give you energy, control blood sugar, stop aging signs, and boost brainpower.

7. Quinoa

Quinoa has all nine important amino acids, and is a full protein source. One cup of cooked quinoa has 8.14 grams of protein. Quinoa also has fiber, iron, potassium, magnesium, phosphorus and folate. Eating quinoa every day can lessen swelling and lower your risk of type 2 diabetes, cardiovascular disease and colon cancer. It can also help your digestion and help you keep a healthy body weight.

8. Soy Milk

Soy milk is used instead of milk by a lot of vegans and people who are lactose intolerant and cannot drink milk. It is full of protein and has vitamins A, B12, and D. One cup of soy milk has 8 grams of protein.

9. Green Peas

One of the best sources of vegetable protein is green peas, or any peas for that matter. Green peas also have fiber, potassium, magnesium, iron, zinc, folate, and vitamins B, C, A, and K. They are also low in calories. One cup of cooked green peas gives you about 8 to 10 grams of protein.

Green peas can help lower the risk of heart disease, arthritis, and type 2 diabetes.

10. Peanut Butter

Peanut butter is another great way to get protein. This nut butter is a good source of monounsaturated fat and fiber. It is also full of vitamins. Just 2 tablespoons of peanut butter has 8 grams of protein.

If you’re careful not to eat too much of it at once, this butter can help lower bad cholesterol and help you keep a normal weight.

Source(s):
https://www.prevention.com/food/healthy-eating-tips/10-best-meatless-protein-sources

Disclaimer: The materials and the information contained on Natural Cures channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.

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38 Comments

  1. Rodrigo Moralles

    November 8, 2018 at 2:10 am

    Soy milk, tofu, edamame and soy. I can see what you are doing here.

    Reply

  2. Steven Turner

    November 8, 2018 at 2:10 am

    but most of theses foods only contain a few of all the essential amino acids require for the body to create the none essential acids, This is the problem with most vegans they fail to understand that not all proteins are created equal They do not understand how the body works and the way it processes proteins

    Reply

  3. Ashley Gray

    November 8, 2018 at 2:10 am

    Love this channel, always gives good information 🙂

    Reply

  4. leon fycel

    November 8, 2018 at 2:10 am

    so you can get enough protein from vegan sources you just have to mix some of them together

    Reply

  5. Shankar R

    November 8, 2018 at 2:10 am

    Can't see real colours of food..how can find what it is..

    Reply

  6. JongaLife

    November 8, 2018 at 2:10 am

    "Protein for vegetarian… 1 Greek yogurt…" could you please direct me to the closest yogurt fruit tree? 🤷🏻‍♂️

    Reply

  7. Leo Scarpoli

    November 8, 2018 at 2:10 am

    Vegetarian protein sources, first up animal milk protein from greek yogurt aka vegetarian delight 😦

    Reply

  8. Lps Lexi Poppy Savannah

    November 8, 2018 at 2:10 am

    I'm vegetarian 😀

    Reply

  9. Nusrat Jamia

    November 8, 2018 at 2:10 am

    Outstanding amazing Presentation 😘 😘😘 😘😘 😘😘 😘

    Reply

  10. Vamsi Krishna Kavuru

    November 8, 2018 at 2:10 am

    nice

    Reply

  11. Ameer Malik

    November 8, 2018 at 2:10 am

    Is Eggs veg or Non-Veg 🤔🤔

    Reply

  12. Angelina Suazo

    November 8, 2018 at 2:10 am

    Nice collection of natural proteins. Except, I can't have soybeans, soymilk, tofu, or anything associated wirh soybeans. Again, all the above listed is great, but don't forget eggs, cheese, and milk. True vegetarian.
    I like and admire vegetarian meals and recipes.

    Reply

  13. Rajee Kanmani

    November 8, 2018 at 2:10 am

    No dont eat tofu pls… google tofu and gmo

    Reply

  14. Nature Is Medicine

    November 8, 2018 at 2:10 am

    No peanut butter, hemp seed is far superior. Also no mention of Nutritional yeast aka nooch. This list is not very well compiled.

    WFPB is the only way.

    Reply

  15. Eat. Sweat. Play.

    November 8, 2018 at 2:10 am

    We are so worried about protein (but 97% of the people in our society are getting enough protein), and barely anyone is worried about fiber (only 3% is getting enough fiber). The fit for all solution is a Whole Foods Plant-Based diet. Nobody needs dead animals & breast milk from another species.

    Reply

  16. Saurabh Suryansh

    November 8, 2018 at 2:10 am

    Thanks for Hindi subtitles

    Reply

  17. Gil Torres

    November 8, 2018 at 2:10 am

    Greek yogurt is dairy right? How’s that vegetarian

    Reply

  18. yawiLove ICpardtgdmhstan

    November 8, 2018 at 2:10 am

    Only plant-based foods are healthy.

    Reply

  19. Max_m8 EP

    November 8, 2018 at 2:10 am

    If one is to actually calculate the "facts" we get shown here one could see that none of these products has more than 14% protein. A normal nut has 15%. This is no critik but there are less exceptional produkts with more protein

    Reply

  20. Gnostic Of The Divine Esoteric Source

    November 8, 2018 at 2:10 am

    This video must be old talking about how saturated fat is bad for you bulshit

    Reply

  21. kSwissh007

    November 8, 2018 at 2:10 am

    we rreally dont need meat for protein

    Reply

  22. nitesh bhadiyadra

    November 8, 2018 at 2:10 am

    Protein from this vegetarian source like chia seeds,quenoa is totally absorbable by body or not???

    Reply

  23. Sp Pandey

    November 8, 2018 at 2:10 am

    siri got its own channel

    Reply

  24. 陳衍儒

    November 8, 2018 at 2:10 am

    Chia Seed is a badass

    Reply

  25. Tyler Sudden II

    November 8, 2018 at 2:10 am

    Soy is shit for your health! Only fermented soy products are safe.

    Reply

  26. Arj Sangha

    November 8, 2018 at 2:10 am

    Quit dairy people !

    Reply

  27. lakhan halli

    November 8, 2018 at 2:10 am

    Thank you

    Reply

  28. Rakan Al Harthi

    November 8, 2018 at 2:10 am

    Thank you

    Reply

  29. K khaN

    November 8, 2018 at 2:10 am

    Is yogurt is full protein or not……. plz reply

    Reply

  30. Cwsing 7

    November 8, 2018 at 2:10 am

    ✅✅✅✅✅✅✅✅✅

    Reply

  31. Thomas Fit

    November 8, 2018 at 2:10 am

    High saturated fat is healthy.

    Reply

  32. vishnu vardhan

    November 8, 2018 at 2:10 am

    It will take before work out or ofter work out

    Reply

  33. Katerina Mast

    November 8, 2018 at 2:10 am

    Too ** long intro

    Reply

  34. Oi Tio

    November 8, 2018 at 2:10 am

    is yogurt vegetarian?

    Reply

  35. Codene Callum

    November 8, 2018 at 2:10 am

    People being a vegetarian and vegan is too different things.

    Reply

  36. DavidChandroo films

    November 8, 2018 at 2:10 am

    Hi and I just have a question and something to point out. Doesn't peanut butter have butter which is made out of animal products so it wouldn't be considered a vegan or vegetarian product? Please tell if it does and if there is a brand that doesn't have any animal products, please comment it. Also, not all brands of Greek yogurt contain items from animals, for instance, the brand chobani doesn't contain any animal products so it is considered vegan and vegetarian according to the internhet and on other websites. I am not entirely sure if this information is true, but I trust it and this is very weird to say for some reason. Hope this helped! XD

    Reply

  37. Mina Minaccia

    November 8, 2018 at 2:10 am

    In my personal opinion the best diet is vegeterianism…as we humans need b12 which is present only in animals products. So I only eat eggs in addition to my vegan diet and parmiggiano reggiano cheese. I buy eggs only from farms where chickens are free and live in very good conditions and the cheese is made from grass fed cows who live in good conditions too. I am against supplements as they are not natural. I also do not encourage industrial dairy products.

    Reply

  38. Olivia S

    November 8, 2018 at 2:10 am

    Thanks for the video!!

    Reply

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