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9 Best Sources of Protein Besides Meat

Featured Nutrition

9 Best Sources of Protein Besides Meat

Mark March 13, 2018

Protein is the best karma among the trinity of “protein-fat-carbohydrates.” Anyone who tries to keeps a healthy diet should eat food with a minimum amount of fat, simple carbohydrates and the maximum protein content. However, in order to consume a lot of protein, it’s not necessary to eat someone alive.

Here is a selection of nine protein-rich foods, which you should pay special attention to if you plan to walk the pleasant path of a healthy lifestyle.

1. Quinoa

Quinoa is a type of grain that is poorly distributed in many regions, solely due to the fact that it grows mainly in South America and therefore comes to us at a pretty expensive price. However, it is becoming easier to find this grain at almost any major supermarket.

Quinoa contains more protein than any other cereals on the planet: an average of about 16 grams per 100 grams — just like meat — and in some grades of quinoa the protein can reach more than 20 grams! As they say in TV ads: “But that’s not all!”

The amino acid composition of the protein in quinoa is balanced and closely resembles the composition of milk protein, with the number of amino acids (constituent elements of the protein) at 20 types.

2. Edamame

Young soybeans are a storehouse of not just protein, but also of iron, calcium, zinc, vitamins A, B and fiber. Edamame is the most appreciated in Japan, where they often use it as a snack with beer. It is also suitable as a main course. The protein content is about 11 grams per 100 g.

3. Chia

Chia seeds, also known as “Spanish Salvia”, are commonly eaten in Mexico, the USA, and more recently in Russia. The seeds of this alpine plant can be used for food. Healthy nutrition followers have fallen in love with it for its fantastic protein content (20 grams per 100 grams), antioxidants, linoleic and other omega-3 fatty acids and fiber.

Furthermore, it’s highly valued among vegetarians due to its rich content of calcium, 100 grams of seeds contains approximately 631 milligrams of calcium — 2 times more than in a glass of milk.

4. Lentils

Classical literature used to include a lot of references to lentils, as did many other larger literary forms. The plant truly deserved it, because in every 100 grams of this product there are around 24 grams of protein.

You’ll be surprised to learn that about a third of the world’s lentil production takes place in Canada, more than any other country. We were surprised.

5. Greek Yogurt

Also known as “dahi” as well as “tzakhi” – Greek yogurt is filtered for the purpose of eliminating whey, which gives it an overall consistency between yoghurt and cheese. It’s now widespread due to its low amount of fat and carbohydrates, but high protein content (in some varieties this can exceed 30 grams per 100 grams of yogurt) — and, of course, it has an excellent taste.

6. Tempeh

The Indonesian word “tempeh” doesn’t have any English translation and so the word was simply borrowed. Tempeh is, roughly speaking, soybeans fermented into cake form. Here’s how the recipe is described in Wikipedia:

The soybeans are softened in water then peeled and partially cooked. Then, an acidulant additive (usually vinegar) and a leaven containing the fungal culture of rhizopus oligosporus are added. The soybeans are laid out in a thin layer and fermented during the day at a temperature of about 30°C.”

At a rate of about 18-19 grams of protein per 100 gram bar, tempeh contains many useful polyunsaturated fatty acids.

7. Seitan

This dish or product, which is not always easy to distinguish from meat, is made from wheat protein.

100 grams of seitan contain about 40 grams of carbohydrates, 25 grams of protein and 1 gram of fat, and this why it’s been a major success in the health and nutrition sphere.

8. Peanut Butter Paste

A close friend of the bodybuilder during a muscle-mass gaining period. There are as many as 50 grams of fat in 100 grams of peanut butter paste, so it’s not suitable for everyone, but its saturated fat content is only about 10 grams per hundred. Furthermore, it has a lot of protein — around 25 grams per 100. In general, peanut butter is ideal for a dessert if you don’t want to consume too many calories.

If you suddenly find yourself without money in an unfamiliar city, a can of peanut butter and a loaf of bread should sustain you for about a week.

9. Chickpeas

Chickpeas (also known as Turkish pea, ram’s peas, shish, bubble, nahat) or advanced peas can be used to make pilaf, they can be ground into hummus, sculpted into falafel or simply boiled and eaten as a side dish or even main course. There are about 19 grams of protein per 100 grams of chickpeas, which is more than in a single sausage — not to mention how beneficial chickpeas are for your health.