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15 Jun 2024

Vegetable Protein – Essential Sources To Add In Your Meals

Vegetable Protein – Did you know that not only meat is a source of protein? Various foods are vegetable protein and provide many benefits to our health. Remember that any healthy eating plan should be made up primarily of vegetables. It is better to not only rely on meat for the necessary nutrients. For this reason, we discuss the five foods with a high protein content that cannot be missing from your diet. Keep reading or consult our Master in Dietetics and Nutrition and learn about the nutritional value of food.

What Is Better Vegetable Or Animal Protein?

Today, consuming foods of animal origin is still defended as a source of complete proteins, although this is often misunderstood.

Proteins are essential nutrients that fulfil many functions, and the body is capable of developing many of them from amino acids in food. Animal proteins are understood as complete because they have all those essential amino acids, compared to vegetables, where it is normal to find them distributed. For example, legumes are high in lysine but low in methionine, just the opposite of wheat or rice.

For this reason, it is necessary to consume a wide variety of foods throughout the day to include all the amino acids in a protein, especially if you prefer vegetarian or vegan diets.

What Is The Best Source Of Vegetable Protein?

As we have said, different vegetable foods rich in protein can be the basis of a complete and healthy diet. But if you don’t want to always eat the same thing and have nutritional deficiencies, we leave you a list of the best foods to include in your diet for their excellent protein content. Take note!

Seeds And Nuts

Pumpkin seeds, sunflower, sesame, walnuts, almonds, and peanuts are foods rich in protein and minerals. Some have a creamier flavor because of the oil they contain, such as sesame seeds and cashews. Other nuts are more earthy, like hazelnuts and walnuts. Regardless of its texture or taste, 40 grams of seeds and nuts provide us with between 8-9 grams of protein.

Soy, The Main Source Of Vegetable Protein

Soy in all its formats is rich in quality vegetable proteins and nutrients. Its most protein application is in the form of flour, with 37.3 g of total protein per 100 g of product. However, it is also excellent in its dry form, with 35.9 g

Textured soybeans or vegetable drinks made with soybeans also offer a notable protein intake. In addition, they are easy to prepare and add that touch of variety to the diet.

Protein-Rich Legumes

Legumes are an excellent source of protein, complex carbohydrates, and fiber. Lentils are also rich in vegetable starches and amino acids. The other legumes have similar characteristics. For example, a cup of cooked lentils has about 18g of vegetable protein.

Protein Oatmeal

Oatmeal is one of the most consumed foods by professional athletes due to its good nutritional profile. In addition, it is energetic, satiating, rich in fiber, a source of vitamins and has a low glycemic index. And it provides a large amount of vegetable protein.

As if that were not enough, you can eat it in flakes, in grain, in the form of flour or drink. Combined raw or cooked with milk, it gives us a delicious porridge. Also, we can use it in cakes, cookies and loaves of bread to prepare smoothies or dishes with lots of fresh fruit.

Nutritional Yeast

Nutritional yeast is a food that is highly consumed in vegan diets for its cheese-like flavor. It has high amounts of B vitamins and protein. You can find it in powder or cups and mix it with liquids to make a paste that can be served in creamy dairy-free sauces or soups. Three tablespoons of nutritional yeast give us 12 grams of vegetable protein.


Protein is the most significant nutrient for the human body. It helps recover the muscles faster and helps in the power’s growth. There are many sources of protein available in the market. It depends on the individual’s choice in selecting the perfect source of protein.

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