Health Desk. It is often believed that meat and fish are necessary to supply protein. This is the reason why people who go to the gym or pay attention to fitness give preference to non-veg diet. But nutritionists say that there are many such options available in vegetarian diet too, which can give a tough competition to meat and fish in terms of protein.
1. Soybean
Soybean is considered to be the strongest protein source for vegetarians. About 35–40 grams of protein is found in 100 grams of soybean, which is more than many types of meat. It can be included in the diet in the form of pulses, chunks or soya milk.
2. Cheese
Cheese made from milk is a good source of not only calcium but also protein. 100 grams of cheese contains about 18–20 grams of protein. For those who exercise regularly, it can be helpful in muscle recovery.
3. Lentils and other pulses
On an average, 20–25 grams of protein can be found in pulses like lentils, moong and pigeon pea per 100 grams. Pulses are also rich in fiber and iron, which improves digestion and maintains energy.
4. Gram and Rajma
Both gram and kidney beans are considered high-protein foods. About 19 grams of protein is found in 100 grams of chickpea and about 24 grams of protein is found in kidney beans. These can be taken in the form of salad, curry or sprouts.
5. Peanuts and Seeds
Options like peanuts, pumpkin seeds and chia seeds are also rich in protein. About 25–26 grams of protein per 100 grams can be found in peanuts. These are also an easy option as a snack.
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