How can vegetarians fulfill their daily protein requirement?

The protein is a body fuel that is essential for normal good health. The word protein has its origin in ‘Protos’ meaning ‘first’, relates to the first thing you must look for in your food.

Recommended Dietary Allowance (RDA) established a benchmark of protein intake for a normal sedentary person. It is set at 0.8 g-1 g per kilogram of body weight per day. That could mean a 60 kg person requires 48 grams -60 grams of protein per day. Whereas, the athletes and muscle-builders need almost double protein intake.

Protein is no issue with the meat-eaters, as plenty of vital protein is available in their food. However, the vegetarians need to know best, what food would replenish their protein requirement.

Protein Food for vegetarians

• Chickpeas– Chickpeas are high in protein and fiber. Eat them boiled in snacks, hummus, in salad or in any other recipe.

Protein-  Approximately 7.3 g per half cup

• Milk- Dairy milk is full of nutrients like calcium, vitamins, and protein. Milk is good for all-round health.

Protein- Approximately  8g per cup

• Cottage Cheese– Rich source of carbohydrates, calcium, vitamins, mineral, and protein, cottage cheese is a complete and popular food in Indian homes.

Protein- Approximately 28g per cup

• Soybean– Soya is a wonderful food and its beans are excellent source of protein and other nutrients.

Protein- Approximately 16.6g per 100 grams

• Tofu– Soft soya cheese tofu used in some excellent recipes. It is always a food to boost your protein supply.

Protein- Approximately 10.1g per half cup

• Lentils (Dal) – This is a staple food for most of the Indian homes. It has most minerals, nutrients including proteins.

Protein- Approximately 9 g per half cup

• Green peas– Most of the Indian dishes are incomplete without green peas. It is a great source of dietary fiber and other nutrients including protein. The recipes such as Matar paneer, aloo matar, and matar-pulao are among the popular Indian dishes.

Protein- Approximately 7g per cup

These are some selected protein enriched food chosen for your benefit.

written by Avni Kaul – Nutritionist and Wellness Coach