Protein is the most vital nutrient we need to incorporate in our everyday diet to keep ourselves healthy. For adult men, the recommended daily allowance (RDA) of protein is 54 grams while that for adult women is 47 grams.
However, there is a totally wrong myth that only animal foods (especially meat and egg) can provide us enough protein required for our body. But in reality, there are a number of non-animal foods that are exclusively high in protein and can completely substitute the animal protein. Some of those vegetable proteins are mentioned here:
4 Non-animal High Protein Foods
Variety Of Legumes
When it comes to non-animal high protein foods, legumes are considered to be the best option. The well-known legume family includes beans, peas, chickpeas, peanuts etc. All these are rich source of protein and have versatile uses in vegan cooking. Also, the fiber content of these legumes adds to our nutritional benefits considerably.
There are several types of beans such as black beans, kidney beans, garbanzo beans and others which act as high protein source for vegetarians. It has been shown that an amount of 8 oz. baked beans provide around 11.5 g of protein. Peas are another excellent source of non-animal protein.
But only 5% of our daily protein requirement can be met by peas which hold 14.5 g protein per 100 g. Chickpeas are also a cheap and healthy alternative of animal protein which deliver almost 23% of our daily needs. About 8.9 g protein is found in 100 g chickpeas. Even snacking on peanuts or having peanut butter can fulfill your protein needs to a great extent. 100 g peanut butter contains near about 25 g of protein which is almost 28% of our daily protein requirement.
Though soybeans are actually categorized as legumes, their exceptionally high protein content makes them stand out of the rest in the list. Soy protein is vastly recommended as an excellent substitute of egg, fish, meat, and even milk protein. A variety of foods can be prepared using soybeans, and each of these soy products are considered to be high protein foods.
Different Nuts And Seeds
After legumes, a huge variety of nuts and seeds comes second in the list of vegetable proteins. They consist of lots of proteins and can be consumed in different ways. Among nuts family, almonds and cashews are two most significant protein providers.Both of them contain great amounts of protein, along with additional salt. Hemp seeds are the richest protein-filled seeds that can meet our daily protein needs alone. On the other hand, sesame seeds and sunflower seeds can also help supply necessary amount of protein to our cells.
Various Cereals And Grains
Nowadays, a wide range of cereal and whole-grain products are available in the market. These are extremely nutritious and provide protein to a great extent. Oats are the most accepted among protein-rich cereals, and the quality of oats protein is more or less similar to that of soy protein. Furthermore, oats contain a legume like protein named avenalin.Generally, the highest amount of protein (up to 24% of our day-to-day need) is found in hull-less oat kernel. We can absorb 17.6 g protein from 100 g oats. Another wholegrain product is brown rice that serves 7.94 g of protein per 100 g. It does not have enough essential amino acid but is able to meet 2.5% of our every day protein requirement. Vegetarians can go for buckwheat too as it works as a complete protein food.