Vegan/Plant-based foods that are high in protein! [Summary of foods]

ヴィーガンリンク
diet/food
ヴィーガンリンク

Even if you really go vegan, I think many people wonder, “What should I get from protein in the end?”

This time, I introduce plant-based foods that are high in protein.

Michael Greger’s “How not to die” recommends beans and cereals (prepared) according to the amount consumed per serving. It’s a half cup.

I calculated the amount of protein by converting the amount of that food into one. I introduce the foods in the order of protein content.

By doing so, I think you can understand how much protein you can actually ingest by eating one meal.

In addition, I will also introduce how many grams of protein based on 100 kcal.

Recommended for such people

 

  • What should I do with one meal?
  • Where does vegan get its protein from?
  • What are the plant-based foods that are high in protein?

Top 5 Plant-based Proteins!

豆とトマト

Brown rice

180g(1/2 cup) Brown rice contains 18g of protein.

For 100 kcal (28.4g) there is 2.8g of protein.

Lentil

75g(1/2 cup) Lentils contain 17.4g of protein.

For 100 kcal (28g), 6.5g of protein.

Tempeh

85g(1/2 cup) Tempeh contains 16g protein.

For 100 kcal (49g), 7.7g of protein.

Chickpeas

75g Chickpeas (1/2 cup) contain 15g of protein.

For 100 kcal (27g), 5.4g of protein.

Red kidney beans

75g(1/2 cup) Red kidney beans contain 14.7g of protein.

For 100 kcal (30g), 5.9g of protein.

Foods rich in other plant-based proteins

そば

Buckwheat

260g (1 serving) Buckwheat(Soba) contains 12.4g of protein.

For 100 kcal (87g) there is 4.2g of protein.

Black beans

75g (1/2 cup) Black beans contain 10.5g of protein.

For 100 kcal (35g) , 4.9g of protein.

Tofu

150g (1/2) Tofu contains 9.9g of protein.

For 100 kcal(140g), 9.2g of protein.

Quinua

80g (1/2 cup)Quinua contains 9.8g of protein.

For 100 kcal (26.7g) , 3.6g of protein.

Soy beans

70g (1/2 cup) Soybeans contain 9.1g of protein.

For 100 kcal (70g) , 9.1g of protein.

Edamame

75g (1/2 cup) Edamame contains 8.8g of protein.

For 100 kcal (75g) , 8.8g of protein.

Natto

45g (1 pack) Natto contains 7.4g of protein.

For 100 kcal (50g) , 8.3g of protein.

Soy milk

206g (200ml cup full) Soy milk contains 7.4g of protein.

For 100 kcal (220 g), 7.9g of protein.

Oats

40g (1/2 cup) Oats contain 5.3g of protein.

For 100 kcal (26g) ,3.6g of protein.

Surprising Plant-based protein[vegetable]

カボチャのポタージュ

Pumpkin

300g(1/4 ball) of cooked pumpkin contains 4.8g of protein.

For 100 kcal(205g), 3.28g of protein.

Spinach

1/2 cup of cooked spinach contains 3g of protein .

For 100 kcal(375g), 13.6g of protein.

Potato

135g(1 of which) potatoes contain 2.2g of protein.

For 100 kcal (130g), 2.08 g protein.

Avocado

80g (1/2 edible part) Avocado contains 2g of protein.

For 100 kcal(53g), 1.3g protein.

Broccoli

1/2 cup of cooked broccoli contains 2g of protein.

Surprising Plant-based protein [nuts/seed]

ナッツ

Almond/cashew nuts

Almond/cashew nuts 32g (1/4 cup) protein 6g. (10 nuts weigh about 10g)

For 100 kcal(16.5g) there is 3.1g of protein.

Chia seeds

1 tablespoon of chia seeds contains 3g of protein.

Summary

Other vegetables and fruits also contain protein.

Protein is a chain of amino acids.

And amino acids are contained in most foods, so if you eat grains, vegetables, fruits, beans, etc., you are less likely to worry about protein deficiency.

This seems to be common knowledge in the world of nutrition.

But I think there are people who want to get protein consciously, and people who are worried about it, so I introduced plant-based foods high in protein this time.

vegan_miku
vegan_miku

I hope this article has provided you with some interesting information.

diet/food
ヴィーガンリンク
ヴィーガンリンク
I am vegan.

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