Protein Sources For Vegetarians

Are you a vegetarian? Not getting enough protein?

Here’s a list of alternative sources you could get your daily requirements from...

In India, 73 percent of diets are deficient in protein and 93 percent of people are unaware of the daily protein requirement. Why is protein so important? This all-important nutrient impacts everything, from our cells and tissues to our organs and over all body structure.

According to ICMR (Indian Council of Medical Research), the body requires approximately 0.8-1gm of protein per 1kg of body weight. As such, someone leading a sedentary life would need 55-60gm of protein daily, depending of course on factors like age and gender (as per the RDA).

Diets low in protein can cause the following...

  • Fatty liver
  • Hair fall
  • Low immunity
  • Fractures
  • Increased hunger due to less satiety
  • Obesity                                                                                                            

Around 28-29 percent of the Indian population is vegetarian. Here are the best sources of protein for them...

Milk and milk products: First class proteins with all essential amino acids

  1. Cow’s milk (200ml): 7.4gms
  2. Curd (200ml): 6.2gms
  3. Britannia cheese (1 slice): 4.8gms

Lentils and pulses (100gm raw): Second class proteins which need to be combined with grains/cereals to make it a complete protein

  1. Dry peas: 19.7gms
  2. Rajma : 22.9gms
  3. Moong: 24gms
  4. Soybean: 43.2gms
  5. Tur dal: 25.1gms

Vegetables (100gm raw): These needs to be combined with cereals and pulses to enhance the protein value of that meal

  1. Brussel sprouts: 4.7gms
  2. Cauliflower greens: 5.9gms
  3. Black Colocasia leaves-6.8gms
  4. Drumstick leaves: 6.7gms
  5. Broad beans: 4.7gms
  6. Water chestnut (dry): 13.4gms

Nuts & Seeds (15gm)

  1. Almonds: 3.12gms
  2. Cashews: 3.27gms
  3. Garden cress seeds: 3.79gms
  4. Peanuts: 3.79gms
  5. Watermelon seeds: 5.1gms
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