Protein-rich non-animal foods

Vegetarianism and veganism are lifestyles that have been gaining momentum in recent years. The choice not to eat animal products, such as milk, eggs and meat, has gained supporters all over the world. However, many people end up not ingesting the necessary daily amounts of proteins and vitamins because they are unaware of non-animal products rich in these nutrients. See our list of foods high in protein that don’t come from animals.

1. Chickpeas.  This food is one of the richest in protein. Each 200 g of this legume contains 16 g of protein. However, proteins are not complete and must be combined with other foods, such as rice and peas. Chickpeas are also rich in B vitamins, fiber,  calcium  and  magnesium . 

2. Peas.  One cup contains about 8g of protein, the same as a cup of milk. You can use it in salads or combine it with chickpeas to get essential amino acids for your diet. In addition, peas are sources of  vitamin C  and  K. 

3. Quinoa.  This Andean grain has over 8g of protein per cup and includes all 9 essential amino acids the body needs. Quinoa is still high in fiber and low in calories. 

4. Oilseeds.  This class includes almonds, walnuts, hazelnuts and cashew nuts. They are rich in protein, about 6 g each 30 g, and unsaturated fats. But be careful not to overdo it: these seeds are high in calories. 

5. Beans.  An almost daily component of the Brazilian dish, this legume is rich in proteins. 200 g of beans have about 15 g of protein, in addition to fiber and minerals. 

6. Avocado.  This fruit contains about 5 g of protein per 200 g of pulp. In addition, avocado is rich in unsaturated fats that protect the body from vascular diseases. But beware: avocado is highly caloric. 

7. Brown rice.  Another food always present on the Brazilian plate, this grain is a source of protein. Prefer the integral version that is also rich in fibers, minerals and vitamins. To obtain all the essential amino acids, rice must be combined with other foods such as beans or chickpeas. 

8. Spinach . This dark green leaf is a source of protein, with two cups having almost 3 g of this nutrient. Furthermore, spinach is rich in  folic acid ,  vitamin A ,  vitamin C , iron and other minerals. 

9. Broccoli.  This vegetable is one of the richest in protein, and about 2 cups are responsible for ensuring 8 g of protein. Broccoli is still a source of fibers,  vitamin E  and calcium. 

10. Algae.  Algae are little consumed but are among the richest non-animal foods in protein. Nori seaweed, for example, has twice as much protein as the same amount of meat, in addition to being rich in vitamins A and C. 

11. Mushrooms . These foods are also a source of protein and low in calories. In addition, it has amounts of  vitamins B1 ,  B2 ,  B3 , B7 and C,  sodium ,  potassium  and  phosphorus . Easy to prepare, mushrooms can be used in salads, stews, pizzas and whatever else you want. 

The important thing is to have a diversified diet, combining different foods to obtain the necessary amounts of protein and all the important amino acids for the functioning of the body.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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