1. Soy 28 grams of proteins.
Soybean is particularly rich in protein since it provides 36 g of protein per 100 g. Soy is a weight alternative to meat because at equal volume, it contains more iron and protein than beef. It is also a very good source of essential fatty acids that help fight against cholesterol.
2. Quinoa 14 grams of proteins and about 370 calories.
This small seed is a very good source of vegetable protein since it provides 14 g per 100 g. It is also very well supplied with essential amino acids, fiber, mineral salts and non-heme iron. It can also claim to be part of foods that do not contain gluten.
3. Chia seeds 10 grams of proteins
Chia seeds are highly loaded with vegetable proteins, macro-nutrients essential for the proper functioning of the body. These proteins help to renew the cells of the body.
The vegetable origin of these proteins is much better than the proteins of animal origin which bring with them their batch of cholesterol.
Proteins, and therefore chia seeds, play a vital role in athletes, essential during intense and prolonged physical effort, to increase endurance and physical abilities.
They make it possible to gain muscle mass more quickly, to train and strengthen the lean mass of the body.
4. Lentil 10 grams of proteins.
Their high vegetable protein content (about 24% raw and 8% cooked) makes it a complete dish for a vegetarian dinner, accompanied for example by vegetables. Their amino-gram (the content of various amino acids constituting the proteins contained in a food), however, has a low level of methionine, an essential sulfur amino acid, which is why it is generally advisable to combine them with cereal products made from wheat, rice or soy (or consume nuts during the same meal). However, lentils contain lectins, an anti-nutritional factor that causes less assimilation of nutrients.
5. Chickpea 19 grams of proteins.
Chickpea is the king of legumes in terms of protein intake since it provides nearly 19 g of protein per 100 g. A score that makes him the darling of vegetarians. It is also a very good source of fiber, magnesium and calcium.
6. Peanut butter 25 grams of proteins.
Although it is particularly fatty and caloric, peanut butter does not have only flaws. It is rich in zinc, phosphorus, vitamin B3 and especially protein, since 100 grams of peanut butter provide about 25 grams of protein.
7. Peas 7.9 grams of proteins
Protein powders can be an excellent complement to a balanced diet. This is due to their high content of essential acids and branched chain acids in a highly absorbable form. Although there are many different sources of protein, only a few are of this nutritional quality. Pure pea protein is one of the best protein supplements.
8. Tempeh: 20 g protein per 100 g
Tempeh is a food made from fermented yellow soybeans. This Indonesian cheese-like preparation is an interesting source of protein, providing nearly 20 grams of protein. Tofu, which is another soybean derivative, is also very well supplied with proteins. It provides 11.5 g of protein per 100 g.