Top 6 protein source for Vegetarians

Healthy Food & Beverages

Below are the top 6 protein source for Vegetarians: 

1. Tofu

  • Eating tofu and other soy foods every day is generally considered safe
  • Tofu greatly aids in reduction of belly fat because of its high content of soy isoflavones.
  • Between 3 and 5 servings of soy per day is believed to be safe and beneficial based on current evidence. (255g to 425g per day)

2. Nuts & Seeds

  • You may need more than 30 grams of nuts and seeds a day to ensure adequate protein.
  • Eat them with vitamin C rich foods and add them to drinks (such as tomato, capsicum, orange and citrus juices) to boost your iron absorption.
  • eating nuts and seeds daily can lower your risk of diabetes and heart disease and may even lengthen your life. 

3. Peas

  • About 1/3 cup (117 grams) to 1/2 cup (170 grams) of green peas at a time is enough for most people
  • They are more likely to cause problems when consumed in high amounts.

4. Pulses

  • suggests that 30 g and 60 g of whole uncooked pulses be consumed daily by nonvegetarians and vegetarians, respectively.
  • In other words, One serving size of pulses is equivalent to ¼ cup raw pulses, which cooks up to ½ cup of cooked pulses. A ½ cup of cooked pulses is equivalent to 1 serving of vegetables and a two-ounce meat equivalent.

5. Broccoli

  • For adults only need about 2.5 cups of cooked vegetables per day (you’ll need a slightly larger amount if they’re raw).
  • Or A portion is 2 broccoli spears or 4 heaped tablespoons of cooked kale, spinach, spring greens or green beans.

6. Quinoa

  • 1 cup dry quinoa = about 3 cups cooked quinoa.
  • Quinoa increases in volume about 3 times when it’s cooked. 
  • If you’re serving quinoa as a side dish, plan for ¾ cup to 1 ½ cups per person.
  • One can eat one-two cups of cooked quinoa in a day. Also, one should avoid eating quinoa if he/she experiences stomach ache, itchiness or vomiting after consuming it. That person may have a quinoa allergy.
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