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10 vegetarian foods that have more protein than egg

{ Best sources of protein}

Eggs are a well-known source of protein and also offer a wide range of vitamins, minerals and other beneficial compounds. They are low in calories and help you feel full for a longer period and maintain muscle mass. One large egg contains about 6.42 grams of protein. However, being a vegetarian if you think you will not be able to complete your daily dose of protein, you will be surprised to know that there are some other foods that contain more protein than eggs. Have a look!

1- Soybean

Cooked soybean provides 28 grams of protein per cup. Soybean is a versatile ingredient and can be used for preparing various dishes from main course and snacks, to salads.

2- Quinoa

This gluten-free grain is rich in fiber and is qualified as a source of “complete protein’ as it contains all the essential amino acids, including the muscle-promoting L-arginine. In fact, 1 cup of it contains a whopping 8 grams of protein.

3- ​Pumpkin seeds

Pumpkin seeds are a great source of protein, but they also contain phosphorus, zinc and magnesium which are all energy boosters. 30 grams of pumpkin seeds will give you 9 grams of protein; which is more than protein in one egg.

4- Lentils or dal

Pulses are an excellent source of plant-based protein as one cup of lentils contains about 14-16 grams of protein which is way more than 1 large boiled egg. Lentils are a great source of fiber and complex carbohydrates.

5-Hemp seeds

Hemp seeds, also called hemp hearts, are crunchy cereals that are low in calories and high in protein as 2 tbsps contains about 6.3 grams of protein. The seeds are packed with heart-healthy alpha-linoleic acid and omega-3 fatty acids.

6- Greek yogurt

Greek yogurt has double the quantity of protein compared to homemade curd and helps you feel fuller for longer and it is a great source of probiotics. A cup of fat free Greek yoghurt gives you 17 grams of protein per 170 grams of yogurt.

7- Edamame beans

This plant-based source of protein provides all essential amino acids required by the body. They are also a great source of magnesium, which can help boost the metabolism, increase energy and help in building muscles. Half cup of edamame beans contains 6.6 grams of protein and 83 calories.

8- Cottage cheese (paneer)

Cottage cheese is a delicious way to include high protein in your diet. It is high in protein and low in calories as 100 grams of paneer gives you about 23 grams of protein.

9- ​Chickpeas

Chickpeas have a very high protein content as half cup of cooked chickpea contains about 7.3 grams. It helps in boosting feeling of satiety by releasing an appetite-suppressing hormone called cholecystokinin.

10-​Almond butter

Almond butter has 10 grams of protein per 50 grams. Packed with healthy fats, biotin, vitamin E, and manganese, it is a perfect substitute for vegan and vegetarians.

About aarti thakur

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