Whether you do a weight training, crossfit, cardio, boxing or any other sport, it’s important to keep certain amount of protein in your diet. In this post I will specifically focus on vegetarian protein sources. I mentioned in previous blogs how important the protein intake is for fat loss. In this blog I will just simply list a 20 ideas of vegetarian food with relatively high protein contain.
1. EGGS
Nutritional information per 1 egg
Energy : 74 kcal
Fat : 4,97 g
Carbohydrates : 0,38 g
Protein : 6,29 g
2. TOFU
Nutritional information per 100 g
Energy : 271 kcal
Fat : 20,18 g
Carbohydrates : 10,49 g
Protein : 17,9 g
3. TEMPEH
Nutritional information per 100 g
Energy : 166 kcal
Fat : 5,3 g
Carbohydrates : 11,9 g
Protein : 19 g
4. QUARK ( TVAROH )
Nutritional information per 100 g
Energy : 75 kcal
Fat : 0,5 g
Carbohydrates : 1 g
Protein : 17 g
5. SKYR YOGHURT
Nutritional information per 100 g
Energy : 115 kcal
Fat : 2 g
Carbohydrates : 8 g
Protein : 17 g
6. COTTAGE CHEESE
Nutritional information per 100 g
Energy : 103 kcal
Fat : 4,5 g
Carbohydrates : 2,7 g
Protein : 12,5 g
7. QUORN PRODUCTS
Nutritional information per 100 g
Energy : 105 kcal
Fat : 2 g
Carbohydrates : 4,5 g
Protein : 14,5 g
8. ALMONDS
Nutritional information per 100 g
Energy : 578 kcal
Fat : 50,6 g
Carbohydrates : 19,7 g
Protein : 21,6 g
9. PEANUT BUTTER
Nutritional information per 100 g
Energy : 588 kcal
Fat : 50,3 g
Carbohydrates : 19,5 g
Protein : 25 g
10. LENTILS
Nutritional information ( dry ) per 100 g
Energy : 360 kcal
Fat : 1 g
Carbohydrates : 60 g
Protein : 26 g
11. BLACK BEANS
Nutritional information 1/2 cup ( 122 g )
Energy : 130 kcal
Fat : 0 g
Carbohydrates : 24 g
Protein : 8 g
12. QUINOA
Nutritional information per 100 g
Energy : 143 kcal
Fat : 2,2 g
Carbohydrates : 26,3 g
Protein : 5 g
13. SOY MILK
Nutritional information per 100 ml
Energy : 54 kcal
Fat : 2 g
Carbohydrates : 5 g
Protein : 4,5 g
14. GREEN PEA
Nutritional information per 100 g
Energy : 81 kcal
Fat : 0,5 g
Carbohydrates : 14,5 g
Protein : 5,4 g
15. SPINACH
Nutritional information per 100 g
Energy : 23 kcal
Fat : 0,3 g
Carbohydrates : 3,6 g
Protein : 2,8 g
16. PUMPKIN SEEDS
Nutritional information per 30 g
Energy : 190 kcal
Fat : 16 g
Carbohydrates : 1 g
Protein : 10 g
17. BROCCOLI
Nutritional information per 100 g
Energy : 34 kcal
Fat : 0,37 g
Carbohydrates : 6,6 g
Protein : 2,9 g
18. CHICKPEA
Nutritional information per 100 g
Energy : 364 kcal
Fat : 6 g
Carbohydrates : 61 g
Protein : 19 g
19. GREEN BEANS
Nutritional information per 100 g
Energy : 30 g
Fat : 0,1 g
Carbohydrates : 7 g
Protein : 1,8 g
20. URAD DALL
Nutritional information per 100 g
Energy : 341 kcal
Fat : 1,4 g
Carbohydrates : 57 g
Protein : 25 g