Animal products are a good source of protein but they are also saturated in fat and cholesterol. But you don’t have to eat animal products to get enough protein as there are many fruits and vegetable which are good sources of protein.
The misconception that almost all people have to eat meat to consume enough protein is just a misconception. Some vegetables pack a good protein punch while they also offer a high content of fibers and nutrients.
But how much protein do we need? Women need about 46 grams of protein per day while men need about 56 grams. One cup of peas contains 7.9 grams which peas could be a reliable source of protein. The most surprising of all are beans. Two cups of kidney beans contain about 26 grams of protein.
Kale is another good source of protein. A cup of kale packs no less than 2.5 grams of protein and it is only about 40 calories. It is also full of minerals and vitamins.
Usually baked potatoes are not thought as a healthy food but one medium baked potato can provide about 3 grams of protein. If you add some plain nonfat Greek yogurt you can double the amount of protein.
If you remember old Popeye you should know he was right. You can get as much as 5 grams of protein from one cup of cooked spinach. So, spinach can really make you stronger. Add fresh spinach to sandwiches can and you get a quick nutritional boost.
Broccoli is regarded as one of the healthiest food and it is also a good source of protein. A cup of cooked broccoli gives you 4 grams of protein.
Amongst vegetables yellow corn contains the highest level of antioxidants and it also pack an important amount of protein. To be more precise a cup of yellow cooked corn contains 5 grams of protein. It is pretty versatile as you can add it to many dishes like burritos, cold bean salad, pizza or salsa.
High protein fruits are easy to find. If you look for a high protein fruit to include in your diet avocado should be the first on your list. Avocado is a fruit though it’s often labeled as a vegetable. It is also a good source of other nutrients. Avocado is richer in protein than cow milk and it is more useful than that you find in cooked steak. The downside of avocado is that the calorie content is pretty high.
After avocado peaches should be the second on your list. You can get as much as 2 grams of protein from one large raw peach. The downside of peaches is that some people are allergic to peaches.
Last but not least, dried figs. Dried figs are really high in protein. The content of protein in fresh figs is several times lower than in dried figs. Athletes eat them a lot for their nutritional properties.
So, if you are a vegetarian or a vegan and you are worried about the right amount of proteins there are plenty of options for you. If you don’t know how much protein you need you can ask a doctor.