Not only vegans and vegetarians are starting to abandon animal products. Some people also want to increase their intake of plant foods, so that they can obtain specific plant nutrients. Then, how to meet the needs of protein, which is believed to be contained in meat or milk
Luckily, protein is actually contained in foods that come from plants. The food group that contains animal-free protein is called vegetable protein sources. Of course, vegetable protein sources are not only for those of you who want to live vegan or vegetarian principles. You can also serve a list of animal-free foods that contain protein as a variety of healthy foods
A source of vegetable protein for those of you who do not consume animal products
In fact, there are many sources of vegetable protein. The following is a list of animal-free foods that contain protein:
Every 100 grams of tempeh contains about 10-19 grams of protein. With these ingredients, processed soybeans are a source of vegetable protein that is very easy to find in Indonesia. Not only that, but tempeh also contains calcium and iron, a type of mineral that is also important for body health, as well as probiotics that are good for digestion.
As much as 30 percent of the calories from spinach are protein. Every 30 grams of fresh vegetables contains 1 gram of protein that you can get. Spinach is a very nutrient-dense green vegetable.
- Vegetable broccoli
Every 91 grams of raw broccoli there are 2.6 grams of protein, including all the essential amino acids. Thus, this vegetable is also a source of choice for vegetable protein if you don’t eat meat. In addition to protein, broccoli vegetables contain folate (vitamin B9), manganese, potassium, and vitamins C and K. These vegetable sources of vegetable protein also contain antioxidants which are well with its kaempferol content.
About 100 grams of cauliflower contain about 2 grams of protein. These vegetables are also rich in vitamins and minerals, including vitamin C, vitamin K, potassium, manganese, calcium, and iron.
- Chia seeds
These seeds that are currently gaining popularity are a source of vegetable protein. Each serving of 28 grams of chia seeds contains 4 grams of protein. This amount is fantastic because 28 grams is almost equivalent to 2 tablespoons.
Potatoes are often recommended to replace rice as a source of carbohydrates. However, this food ingredient is also a source of vegetable protein which is very common in Indonesia. One potato and medium-sized skin have about 4.55 grams of protein when processed by baking.
Avocados are known as a source of healthy omega-3 fats. However, this fruit also contains quite a lot of protein, which is 4.02 grams for each medium-sized avocado. With this protein content, avocado is perfect for a healthy snack.
Although they are often used as a side dish, legumes are actually a source of vegetable protein that you can consume. In every 100 grams of peas, there are about 5.4 grams of protein. Peas also contain vitamins and several B vitamins.
- Soybean sprouts
Soy protein foods are not only tempeh and tofu. Soybean sprouts are also a source of vegetable protein that is easy to find in our country. Soybean sprouts contain about 13.1 grams of protein for every 100 grams.
- Button mushrooms
Mushrooms are not included in the category of plants or animals and can be a source of vegetable protein. For button mushrooms, you can get 3.6 grams of protein if you eat 100 grams of this healthy food.
Chickpeas are also types of beans that are rich in protein. In every 28 grams of chickpeas, there are about 3 grams of protein. These nuts also contain minerals such as copper, manganese, iron, and phosphorus.
Many non-animal foods are a source of plant protein. Whether you want to be a vegan or a vegetarian, or are looking for a variety of healthy foods, foods containing the above protein can be easily found in the nearest market and supermarket.