1. Soybeans
Total protein: 18.46 grams when using 155 grams of soy.
In addition to a healthy amount of plant-based protein, soybeans also contain a number of vitamins and minerals needed by the body. Drinking 1 glass of soy milk per day helps bring to your body the following great benefits: strong bones, cancer prevention, heart health promotion, effective weight loss
2. Lentils
Total protein: 17.86 grams using 190 grams of lentils.
In addition to possessing an abundant amount of protein, lentils also contain essential nutrients for the body such as: fiber, fat, Vitamin B6, Iron, Magnesium, Potassium, Zinc, Manganese
3. Chrysanthemum beans
Total protein: 15.41 grams with 170 grams of chrysanthemum beans.
You can use these beans to make salads or soups. Prioritize using dried chrysanthemums instead of canned ones to get more health benefits such as stabilizing blood sugar, losing weight, beautifying the skin, good for the cardiovascular system and effectively treating constipation.
4. Green beans
Total protein: 14.18 g, 202 g chickpeas.
Chickpeas are part of the legume family and provide a good amount of protein per serving. In addition, they are a good source of iron and fiber that the body needs.
5. Quinoa
Total protein: 8.14 g, 180 g of quinoa.
These seeds contain protein, fiber, antioxidants and minerals. Quinoa cooks in just 15 minutes and is a great addition to salads, veggie burgers, paella, casserole dishes and more.
7. Almonds
Total protein: 5.94 grams, of which 16.2 grams are almonds.
Almonds are delicious and nutrient dense. They are an excellent source of protein, healthy fats, vitamin E and antioxidants. To get the most nutrition, you should eat almonds with their skin on.
8. chia seeds
Total protein: 4.69 grams when using 28 grams of chia seeds.
In addition to protein, chia seeds provide ample fiber, omega-3 fatty acids and other essential nutrients. You can use chia seeds in combination with smoothies, salads or cakes to make a delicious and healthy dish.
9. sweet corn
Total protein: 4.68 grams when using 1 large fruit.
Sweet corn is considered to be a healthy grain. Being rich in vitamins, minerals and antioxidants, sweet corn is heart-protective, improves anemia and helps lower cholesterol.
10. Potatoes
Total protein: 4.55 grams per medium potato.
In addition to having rich protein, potatoes also contain high amounts of vitamin C, B6 and fiber. Therefore, eating potatoes can help the stomach digest better, support cardiovascular activity and beautify the skin.
11. Asparagus
Total protein: 4.32 grams, 175 grams of asparagus.
Asparagus is known as the “king” of vegetables because, in addition to protein, they contain high amounts of vitamins A, B, C, fiber and folic acid. Therefore, regular use of asparagus in your daily diet will be extremely beneficial to your body.
12. Broccoli
Total protein: When using 1 broccoli stalk (excluding the cotton part), the total protein is 4.28 grams.
In addition to protein, broccoli also provides fiber, vitamin K and C. Therefore, regular consumption of broccoli not only prevents cancer, improves heart health, and is good for your digestive system, but also helps you lose weight effectively.
13. Avocado
Total protein: 4.02 grams, contains 1 avocado (medium).
In addition to protein, avocado also contains many nutrients such as: fiber, vitamins C, E, K, B6, omega-3 fatty acids,… Eating avocado regularly not only has health benefits, but also helps in weight loss. Effective weighing.
14. Chickpeas
Total protein: 14.53 grams, using 170 grams of chickpeas.
As a legume containing many nutrients after soybeans, chickpeas have high levels of fiber, potassium, vitamin C and vitamin B6. This helps the body balance blood cholesterol, helps protect the heart, lowers blood pressure, prevents cancer, promotes bone health and is effective for weight loss.
Overview
Your body needs 1 gram of protein per kilogram of body weight. Without adequate protein intake, it will easily lead to many serious consequences such as decreased resistance, disease susceptibility and malnutrition.
In addition to animal protein sources, it can be combined with plant-based protein sources. A diet rich in plant-based protein has many great health benefits such as lower cholesterol levels and reduced risk of cancer, stroke and cardiovascular disease.
