Top 10 protein foods or top 10 high protein foods

 If you searching for top 10 high protein foods or top 10 high protein food veg. Then your search ends here because we will provide you the complete information about top 10 protein foods for vegan. 



 As we all know that 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 medical researchers says that an women requires .9grams per kg of protein a day, and men need at least 1or 1.2grams per kg a day. Here are the top 10 sources of protein for vegetarians. 

 1. Greek Yogurt 


Greek yogurt or you can have normal yogurt too. It is a great source of protein. 170 gm of Greek yogurt has 15- 20 grams of approx protein and  this is much more than normal 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.  

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2. Lentils 

Lentils is another good choice for protein. But they are not rich in protein as greek yogurt is. One cup of boiled lentils has approx 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.
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 3. Edamame. 

 Edamame generally called a type of beans in hindi and have different names in different regions.  This is an full protein food, important amino acids you need in your diet. One cup of cooked edamame has approx 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’thave 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  amino acid. Kidney beans have a lot of fiber, folate,magnesium, potassium, zinc, and vitamins K and much more. They are also low in fat and cholesterol. You can check kidney beans at amazon https://amzn.to/3hHHfi1

 5. Tofu . 

Tofu is a soy milk product, and is also a good source of protein and contain all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B 1. 

6. Chia seeds. 

Chia seeds Another good source of protein for vegetarians is chia seeds. Two tablespoons (25 gram approx) 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. You can check chia seeds on amazon. https://amzn.to/2YS3VmY

 7. Quinoa. 

Quinoa has all nine important amino acids,and is a full protein source. One cup of cooked quinoa has approx 8.14 grams of protein. Quinoa also Hasan fiber, iron, potassium, magnesium, phosphorus and folate. Eating quinoa every day can lessens welling 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. You can chech quinoa on amzon https://amzn.to/311l409

 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 as it have  3.3 gram of protein in 100 gram and has vitamins A, B12, and D. One cup of soy milk has 8 grams of protein. 

 9. Green Peas. 

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. 

10. Peanut Butter. 

Peanut butter is another great way to get protein. This nut butter is a good source of unsaturated fat and fiber. It is also full of vitamins. Just 2 tablespoons( approx 25 gram ) of peanut butter has 8 grams of protein. If you’re careful not to eat too much of it at once. You can check it on amazon. Click here 

So these are the list of top 10 protein foods hope you liked it. Please tell about your experience about my article on top 10 high protein foods in comments. 

All images are taken from https://www.shutterstock.com/
  

Comments

  1. It was really....helpful....keep going....

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  2. It' very helpful for our body.. I think we should take that protein for our body.. It's necessary

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