Top 5 Choices For Plant-based Proteins

Producer: Priyanka Das Editor: Manuj Yadav

Lentils

Lentils and legumes are excellent sources of protein, packing 24-25 gms of protein per 100 gm. Some lentils contain lysine, an amino acid that, when combined with sulfur-based proteins found in rice, forms a complete source of protein.

Soybeans

Soybeans are renowned for their high protein content, providing around 50 gms of protein per 100 gm. They contain all essential amino acids, making them a complete protein source. Foods like tofu, tempeh, and edamame are popular soy-based options that can be incorporated into various dishes.

Quinoa

Hailed as a superfood, quinoa is gluten-free grain rich in protein and nutrients. With all nine essential amino acids, a 100-gm serving contains around 14 gms of protein, making it a complete protein source.

Pumpkin Seeds

Pumpkin seeds are nutritional powerhouses, packed with essential minerals like magnesium, phosphorus, copper, and zinc. While not a significant protein source individually, they contain all essential amino acids. When combined with other plant-based sources, they offer a complete protein profile, providing about 19 gms of protein per 100 gm serving.

Nuts

Almonds, pistachios, and peanuts are excellent sources of protein and healthy fats. Although they may not individually provide all essential amino acids, when combined with grains or legumes, they contribute to a complete protein profile. Peanuts, for example, contain about 26 gms of protein per 100 gm serving.

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