When you reduce your meat consumption or completely eliminate it from your diet, you run the risk of unbalancing your protein intake. To avoid this situation, we compensate like vegetarians or flexitarians with vegetable proteins. If the subject is to be qualified because vegetable proteins are mainly cereal and legume supplement proteins with a nutritional value not qualitatively comparable to that of animal proteins, here are the 5 foods with more protein than a prime rib.
1. SPIRULINA
Spirulina is by far the best source of protein. This super algae provides up to 65g of protein for a 100g serving, which is twice as much as soy, and not just any. Those most easily absorbed by the body. Due to its exceptional protein and amino acid content, it is used as an alternative to meat in developing countries.
2. THE SOYBEAN
Among the foods that are an excellent source of vegetable protein: soybeans. Particularly rich in protein, it provides 36 g of protein per 100 g and a large number of fibers and nutrients (calcium, iron, magnesium, potassium, etc.). At equal volume, it even contains more iron and protein than beef. A weighty alternative to meat since it is also a very good source of essential fatty acids which help fight against cholesterol.
3. THE HEMP SEED
In addition to being rich in omega-3s, vitamins A, D and E, hemp seeds are an excellent source of vegetable protein. Quality proteins perfectly supplemented by eight essential amino acids which it would be wrong to skip, but whose consumption is reasonable because they are also very high in calories (657 kcal / 100g).
4. THE SQUASH SEED
Plain or roasted, pumpkin seeds are an important source of vegetable protein, they contain 25 g of protein for a 100 g serving, but are also very well supplied with vitamins A, B1, B2, fatty acids (omega 3 and omega 6) as well as minerals (iron, zinc, copper, potassium calcium). Ideal as a quick snack, they also bring a crunchy note to a salad, a soup, a bread dough, or a pie.
5. THE PEANUT BUTTER
Although it is particularly fatty and caloric, peanut butter does not have all faults. It is rich in zinc, phosphorus, vitamin B3 and above all in protein, since 100 grams of peanut butter provides around 25 grams of protein. One of the main reasons why peanut butter is so popular with vegetarians who include it on their menu without meat or fish to complete their meals (like mashed almonds or hazelnuts).