Lentils: A staple in vegetarian diets, lentils contain about 18 grams of protein per cooked cup and are also rich in fiber and minerals.
Chickpeas: With approximately 15 grams of protein per cooked cup, chickpeas are versatile legumes that can be used in various dishes like hummus or curries.
Black beans: Providing around 15 grams of protein per cooked cup, black beans are a great source of protein, fiber, and antioxidants.
Quinoa: A complete protein containing all essential amino acids, quinoa offers approximately 8 grams of protein per cooked cup and is also gluten-free.
Tofu: Made from soybeans, tofu is a popular vegetarian protein source, providing around 20 grams of protein per 3.5-ounce (100-gram) serving.
Tempeh: Another soy-based product, tempeh offers about 20 grams of protein per 3.5-ounce (100-gram) serving and is fermented for better nutrient absorption.
Seitan: Also known as wheat meat, seitan is made from gluten and packs around 25 grams of protein per 3.5-ounce (100-gram) serving.
Greek yogurt: Greek yogurt is an excellent source of protein, with about 17 grams per 6-ounce (170-gram) serving, and it also contains probiotics beneficial for gut health.
Cottage cheese: With around 14 grams of protein per ½ cup, cottage cheese is a versatile dairy product that can be added to salads or eaten as a snack.
Chia seeds: Besides being high in fiber and healthy fats, chia seeds offer approximately 4 grams of protein per 2 tablespoons.
Hemp seeds: Hemp seeds are a complete protein, containing all essential amino acids, and provide around 10 grams of protein per 3 tablespoons.
Spirulina: A type of blue-green algae, spirulina is rich in protein and offers about 8 grams of protein per 2 tablespoons, along with various vitamins and minerals.
Edamame: Young soybeans, or edamame, provide about 17 grams of protein per cooked cup and are commonly used in Asian cuisine.
Green peas: Green peas offer approximately 9 grams of protein per cooked cup and are also high in fiber and various vitamins.
Nutritional yeast: A popular ingredient in vegan dishes, nutritional yeast is a complete protein with about 14 grams of protein per ¼ cup, and it adds a cheesy flavor to foods.
Pumpkin seeds: Pumpkin seeds are a good source of protein, providing about 8 grams of protein per ounce (28 grams), along with healthy fats and minerals.
Almonds: In addition to being rich in healthy fats, almonds contain approximately 6 grams of protein per ounce (28 grams).
Peanut butter: Peanut butter is not only delicious but also offers about 8 grams of protein per 2 tablespoons, making it a convenient protein source.
Greek cheese (Feta, Halloumi): Greek cheeses like Feta and Halloumi contain about 6-7 grams of protein per ounce (28 grams) and are used in Mediterranean cuisine.
Sunflower seeds: Sunflower seeds are a good source of protein, providing approximately 5.5 grams of protein per ounce (28 grams), along with beneficial fats.
Cashews: Cashews offer around 5 grams of protein per ounce (28 grams) and are packed with healthy fats and minerals.
Oatmeal: While primarily a carbohydrate source, oatmeal contains approximately 6 grams of protein per cooked cup. It’s also high in fiber, vitamins, and minerals, making it a nutritious breakfast option.
Brown rice: Brown rice provides around 5 grams of protein per cooked cup. It’s a versatile grain that can be used as a side dish or as an ingredient in stir-fries, salads, and other dishes.
Whole wheat bread: Whole wheat bread typically contains about 4-5 grams of protein per slice. Opting for whole grain varieties ensures higher protein content and added fiber.
Brussels sprouts: Brussels sprouts offer approximately 4 grams of protein per cooked cup. They are also rich in vitamins, minerals, and antioxidants, making them a healthy vegetable choice.
Spinach: While low in calories, spinach provides about 5 grams of protein per cooked cup. It’s a nutrient-dense leafy green that is also packed with iron, vitamins, and minerals.
Broccoli: Broccoli contains around 3 grams of protein per cooked cup and is a good source of fiber, vitamins, and antioxidants. It can be enjoyed steamed, roasted, or added to salads and stir-fries.
Kale: Kale is a nutritious leafy green that offers approximately 3 grams of protein per cooked cup. It’s rich in vitamins A, C, and K, as well as antioxidants and fiber.
Mushrooms: Mushrooms provide about 2-3 grams of protein per cooked cup, depending on the variety. They are low in calories and a good source of B vitamins and minerals.
Greek-style yogurt: Similar to regular Greek yogurt, Greek-style yogurt offers about 17 grams of protein per 6-ounce (170-gram) serving. It is strained to remove excess whey, resulting in a thicker texture.
Cottage cheese: Cottage cheese contains approximately 14 grams of protein per ½ cup. It’s a versatile dairy product that can be enjoyed on its own or added to salads, smoothies, or baked goods.
Peanuts: Peanuts provide around 7 grams of protein per ounce (28 grams) and are packed with healthy fats. They can be enjoyed as a snack or used as a peanut butter spread.
Pistachios: Pistachios offer approximately 6 grams of protein per ounce (28 grams) and are a good source of healthy fats, fiber, and antioxidants. They make a nutritious snack option.
Flaxseeds: Flaxseeds contain about 5 grams of protein per 2 tablespoons. They are also rich in omega-3 fatty acids and fiber, making them a beneficial addition to smoothies, baked goods, or oatmeal.
Sesame seeds: Sesame seeds provide around 5 grams of protein per ounce (28 grams) and are a good source of healthy fats, minerals, and antioxidants. They can be used in cooking or sprinkled on top of dishes.
Remember that the protein content may vary slightly depending on factors like cooking methods, brands, and portion sizes. It’s always a good idea to consult a nutritionist or dietitian to determine the best protein sources and quantities based on your specific dietary needs and goals.
Dr Neeraj Kaushik Founder Kaushik Acupuncture/ Acupuncture