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Top 10 Foods having Protein more than Eggs

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01 Jan 2018

Top 10 Foods having Protein more than Eggs

Many People have a false belief that meat and animal products are the only food sources rich in protein and iron. This is simply not the case. Luckily a vegetarian diet just as any other diets, can be chock-full of all the nutrients, vitamins, minerals and proteins that your body needs . If you eat smartly and wisely , you don’t need to resort to any other food supplements etc.

One Egg has about 6 gm of protein.

The recommended daily dietary intake of protein is between 46-56 g per day for most adults.

Pregnant and lactating women need up to 72 g of protein per day.

Top 10 Foods having more proteins than egg:

1) Beans:

Kidney beans -

Protein in 1/2 cup cooked beans is – 7.6g

Its a very low glycemic food that helps prevent blood sugar spikes.

Mung Beans –

Protein per 1/2 cup cooked  is– 7.8g

Mung beans are high in iron, potassium and fiber also. These beans retain most of their high level of vitamin C even after they are boiled.

2)Peanuts :

Protein in per ounce – 7g

Consuming peanuts can help prevent both cardiovascular and coronary artery disease.

3)Pumpkin Seeds:

Protein in 1 ounce – 6.9g

These seeds are rich in zinc  and will help you giving a glowing skin. You can eat them raw.

4)Chick peas:

Proteins in 1/2 cup cooked  is – 6g

These are flat belly weapon, which can boost feelings of satiety by releasing an appetite suppressing hormone called cholecystokine. For weight loss this is a superfood.

5)Quinoa :

       Protein in 1 cup of cooked quinoa – 8g

       It is a rare plant food that is actually a complete protein source. Although not every food you eat has to be a complete protein.  It’s somewhat rare for a plant food to have the complete profile of all 20 amino acids, including the 10 essential acids which our body does not produce on its own.

6)Yogurt :

Protein in 7 ounces is – 11 g

If you are looking to lose weight and build fat fighting muscles, yogurt will be your waist line’s best friend. Besides the satiating power of its protein and fat, yogurt is also one of the best sources of gut friendly probiotics.

7)Tofu :

Protein in 4 ounces – 9 g

It contains all eight essential amino acids. It is an excellent source of iron & calcium.

8)Almonds :

Proteins per handful is - 6 to 7 g

The unique nutrient combination of almonds – plant based protein, fiber and monounsaturated fats plus key nutrients like vitamin E &  Magnesium  make them a Heart healthy snack

       Say yes and go with almonds.

9)Roasted soya beans:

Protein in 1/2 cup is – 34g

The protein from soy is complete protein, which means that it contains each of the essential amino acids that you need to get from your diet. Protein helps to keep you feeling full because it slows the rate at which food empties from your stomach, so you are less hungry for the next meal.

10)Veggies :

Protein in 1 cup of cooked spinach  is – 6g

Cooked spinach provides higher levels of vitamin A than its raw counterpart.

Did you know that raw spinach contains oxalic acid, an organic substance that can interfere with the absorption of essential nutrients like calcium and iron.

The good news is that oxalic acid is broken down upon heating.

 

 

Dr. Suman Setia BAMS DNHE PGDHHM

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Last Modified: January 24, 2018 12:22 PM
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