Wondering how to replace animal protein when transitioning to a plant-based diet?
Here's a quick guide to the best plant sources of protein for plant-based diet and vegan to help you:
Beans: serving size: 80-90g (½ cup canned)
Black beans: 8g
Kidney beans: 8g
Lentils: 8g
Peas: 8g
Chickpeas: 7.5g
Pinto beans: 7g
Soy products
Tofu: 20g (1 cup/248g)
Tempeh: 31g (1 cup/166g)
Edamame beans: 17g (1 cup/155g)
Soy milk: 6g (1 cup/240ml)
Nuts and Seeds : serving size: 28-30g (1oz)
Hemp seeds: 9.5g
Pumpkin seeds: 8.5g Almonds: 6g Flaxseed: 6g
Sunfower seeds: 5.5g Walnuts: 4.5g Cashews: 4.5g
Chia seeds Approx. 10g per tbsp
Quinoa 1 cup cooked (200g) – 9g
Buckwheat 1 cup (170g) – 6g
Oats 1 cup cooked (234g) – 6g
Grains
Brown rice: 5.2g (1 cup cooked/200g)
Vegetables
Broccoli: 2.6g (1 cup/90g)
Asparagus: 2.9g (1 cup/134g)
Avocado: 4g (1 medium avocado)
Spinach: 5.35g (1 cup cooked/225g)
“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.” ― Albert Einstein
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