What are the foods that have the most plant-based proteins?

Legumes and cereals are at the top. Foods that do not contain proteins

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Foods with plant-based proteins

Cereals, legumes, some seeds, and dried fruit: these are the foods that contain the most plant-based proteins, which are definitely healthier than those of animal origin.

Cereals

Cereals are very rich in protein. This is the protein content per 100 grams of product:

  • Raw quinoa 15,4 grams
  • Wholemeal rusks 14,2 grams
  • wheat bran 14,1 grams
  • Raw couscous 13,7 grams
  • Semolina pasta 13,5 grams
  • Whole wheat semolina pasta 13,3 grams
  • Soy crackers 13,1 grams
  • Dry egg pasta 13,00 grams
  • Durum wheat flour 12,9 grams
  • Oatmeal 12,6 grams
  • Buckwheat 12,4 grams
  • Soft wheat 12,3 grams

Legumes

Legumes are the richest plant-based source of protein in nature. Simply combine them with grains to get all the amino acids missing from meat. Here's how much protein legumes contain per 100 grams.

Seeds

The seeds richest in proteins are those of chia, hemp, pumpkin, and sunflower seeds. Chia seeds can be purchased in health food stores and major supermarkets. They are black and white and very small in size. They gel when in contact with water, which is why they are often used to thicken soups, creams, and puddings. Chia seeds hemp contain a very high-quality protein, composed of 22 amino acids, including 8 essential amino acids. On the other hand, the seeds of "zucca" contain 30 grams of protein in 100 grams of product and sunflower seeds 21 grams in 100 grams of product.

Algae

Algae, such as  SpirulinaThey're an important source of protein, with 6 grams of protein per 100 grams of dried seaweed. They're mostly found in health food stores. Not to mention that seaweed contains essential amino acids, enzymes, polyunsaturated fats, trace elements, vitamins, and much more. They're truly a complete panacea. It's worth incorporating them into your diet. Spirulina is also known to promote intestinal health and fight free radicals.

Tofu, tempeh, and seitan

They are products derived respectively from soybean, from yellow beans and wheat, very rich in vegetable proteins with 8/10 g per 100 g. Tofu, among other things, is cholesterol-free and contains little saturated fat. Tempeh, which has Indonesian origins, is similar to tofu but tastier. While Seitan is ideal for preparing tasty vegan recipes, such as ragout, or the very tasty seitan with curry, a delicious dish.

Dried Fruit

La nuts It is a very rich source of vegetable proteins, especially pine nuts, and is also rich in IronHere are the values ​​per 100g of product:

Vegetables

Among the vegetables and greens richest in vegetable proteins we find broccoli,  artichokes,  cabbage, spinach, the peppers, the asparagus and potatoesThe beneficial properties of all these vegetables are countless, and it's well known how essential they are to include in your daily diet. And these in particular are also beneficial for their protein content. Let's make sure they're always present at the table, obviously alternating them for variety.

Plant-based milk and yogurt

Even vegetable milk and yogurt are able to provide vegetable proteins, the richest are cow's milk soybean and soy yogurtThe latter can be easily prepare even at home Get a 125 ml jar of plain soy yogurt and 1 liter of unsweetened soy milk. It's also ideal for a light snack, as it's low in fat and high in fiber.

What are the foods without protein?

According to a ministerial circular dating back to 2009, foods containing no more than 1 percent protein can be defined as protein-free. This category includes very well-labeled products:

And yet:

  • Savoury snacks
  • Milk - Latte
  • sauces

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