Quinoa is a grain crop that is grown for its edible seeds There are three main types: white, red and black. Quinoa contains all the essential amino acids. For this reason, it is an excellent source of protein. It has both more and better protein than most grains. With 8 grams of quality protein per cup, quinoa is an excellent plant-based protein source for vegetarians and vegans.
Perfect protein” not only containing all 20 amino acids, but also each of the nine essential amino acids that our bodies cannot produce. one ounce (2 tablespoons) of hemp seeds contains 10 g of protein.
Other benefits of Hemp seeds are:
- Lowers Bad Cholestrol
- Helps in weight loss
- High in magnesium
- Rich in healthy fats
Lentils contain 9 gm protein per 100 gm
Lentils are edible pulses or seeds that belong to the legume family. These mostly consist of two halves covered in a husk Some of the popular kinds of lentils include black lentils, red lentils, brown lentils, mung bean, yellow split peas, yellow lentils. Lentils contain the highest amount of protein originating from any plant. The amount of protein found in lentils is up to 35%, which is comparable to red meat, poultry, fish. Other nutritious components found are molybdenum, folate, tryptophan, manganese, iron, phosphorous, copper, vitamin B1, and potassium.
Protein Content: 15 to 20 g per Cup
All dairy products are good sources of protein. A glass of milk provides you with 8 g, but Greek yogurt is a protein powerhouse, with twice the protein and half the sugar and carbs of regular yogurt. In fact, Greek yogurt contains the same protein as a three-ounce serving of lean meat. Top that with a handful of nuts and you could get half of your daily protein intake at breakfast.
Paneer, also known as cottage cheese, is a dairy product it is also a very good source of calcium, protein and healthy fats that help in improving the functioning of the body.
Health benefits of eating paneer:
- Improve bones and teeth
- Diabetes friendly
- Helps in weight loss as protein helps in weight loss
- Boost metabolism
- Controls Blood pressure
Tofu, contains 8 g protein per serving
Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.
Tofu is an excellent food from a nutritional and health perspective. It is thought to provide the same sort of protection against cancer and heart disease as soya beans.
Beans are such good sources of protein that the USDA includes them in both the vegetable and protein food groups. The beans with the highest amount of protein — and which offer complete protein — are soybeans. Cooked soybeans have 28.62 grams and edamame have 22.23 grams of protein in a 1-cup serving, which is about equal to the protein you’ll get from a 3-ounce serving of meat.
Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. It’s also a rich source of vitamins A and C, and you can’t say that about most animal-based proteins. Paired with other foods that fill-in any missing amino acids, broccoli makes a healthy contribution to your daily protein requirement.
The chia seed is nutrient-dense and packs a punch of energy-boosting power. The reason chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins and minerals.
Health Benefits of chia seeds:
- Skin and aging
- Digestive Health
- Heart Health
- Helps in treating Diabetes
- Weight loose