Protein is an essential component of a balanced diet. It is essential for the proper functioning of the human body. This nutrient helps in making our muscles and bones strong. Protein-rich foods are ideal for a weight loss diet as they keep you full for longer and also give you energy. While many people rely on eggs as their primary source of protein, there are many vegetarian foods that are high in this essential nutrient. What’s more, some of these vegetarian foods contain more protein than eggs. According to the United States Department of Agriculture (USDA), one egg contains six grams of protein and 100 grams of eggs contain 13 grams of protein. If you want to know which protein rich vegetarian foods you should include in your daily diet, then you must check out the list given below.
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5 vegetarian foods that contain more protein than an egg:
1. Soybean
We know that many people dislike eating soybeans. However, soybeans are one of the best sources of plant-based protein. According to the USDA, 100 grams of soybean contains 36 grams of protein, which can be a good substitute for eggs. To get protein, cook a good soybean curry or drink soy milk at least once a week.
Tofu is made from soybeans. photo credit: unsplash
2. Chickpeas
Chickpeas are a staple food that is prepared in a variety of ways around the world. This protein-rich food can be used to make delicious dishes including chickpea curry, hummus and chickpea soup. For those who are unaware of its protein count, 100 grams of boiled chana contains around 19 grams of protein.
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3. Buckwheat flour
Also called buckwheat flour, buckwheat flour is rich in protein. This superfood can be easily included in one’s diet in the form of buckwheat pancakes, buckwheat roti etc. The USDA says that 100 grams of buckwheat flour contains 13.2 grams of protein. So go ahead and make delicious dishes with buckwheat flour and increase the amount of protein in your body.
Make fresh roti from buckwheat flour. photo credit: unsplash
4. Chia Seeds
Chia seeds are small black seeds that are derived from the Salvia hispanica plant. They are known for their antioxidant properties and being rich in omega-3. Not only this, chia seeds are rich in protein, so they should be included in your daily diet. According to the USDA, 100 grams of chia seeds contain 17 grams of protein. Make delicious Chia Seed Pudding, Chia Lemon Water and Chia Popsicles at home.
5. Quinoa
Many of you know that quinoa is great for a weight loss diet, but did you know that it is also considered a complete protein as it contains all nine essential amino acids? This healthy grain contains 16 grams of protein in 100 grams which can be beneficial in increasing your protein levels.
These five vegetarian foods are packed with protein and can help you boost your protein intake.