Protein-rich Foods To Eat If You’re Skipping Meat (Besides Tofu)

FOOD  |  November 30, 2016
  • Kale
    1 / 10 Kale

    Dark leafy greens seem to be a rather good source of protein, with kale packing 4.28g/100g – a pretty high figure for veggies since most don’t go over 3g/100g. It also delivers way more potassium than bananas – 491mg/100g versus 358mg/100g – and gets you closer to your calcium and iron goals.

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  • Spinach
    2 / 10 Spinach

    Yet another dark leafy green, spinach practically wilts to nothing when cooked, so you can easily eat a 180g cup and get 5.35g of protein.


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  • Portobello Mushrooms
    3 / 10 Portobello Mushrooms

    These have a meaty and satisfying texture, and they’re one of the best natural sources of protein. Per 100g, you’ll get 3.28g of the essential nutrient.
    Also Read: Health Benefits of Mushrooms
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  • Oats
    4 / 10 Oats

    There are so many ways to eat this. Besides being an excellent breakfast food, creative chefs have found new ways to use the cereal in savoury dishes, whipping up delicious salads and grain bowls. Hint: it’ll go with many other protein-rich foods on this list! Per 100g, you’ll be getting 12.50g of protein, and combined with the other ingredients, you’ll reach your recommended daily target in no time.
    Also Read: Recipe for Amazing, Thai-Style Stir-Fried Oats
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  • Broccoli
    5 / 10 Broccoli

    This cancer-fighter goes well with so many dishes and soaks up flavours like a dream. It has 2.82g of fibre per 100g, but it’s so tasty you’ll probably end up eating a whole head, nabbing you 4.28g of protein per medium-sized stalk.
    Also Read: Get Your Boost of Healthy with Broccoli
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  • Brussels Sprouts
    6 / 10 Brussels Sprouts

    These are in season from now till about March, which means they’re at their height in terms of flavour and nutrients. They’re buttery and soft when cooked, delivering 2.55g of protein per 100g. Even better, have them raw (they’re great sliced into salads), and they’ll give you 3.38g of protein per 100g.

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  • Whole Wheat Couscous
    7 / 10 Whole Wheat Couscous

    A great alternative to pasta or plain rice, these tiny balls of durum wheat cook up in no time at all – just add one and a half cups of boiling water to one cup of couscous, cover, and wait for 10 minutes – and every 100g gives you 15.09g of protein.

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  • Long Grain Brown Rice
    8 / 10 Long Grain Brown Rice

    Nutty, full of fibre, and filling, this makes you feel better about eating carbs with 5.53g of protein per 100g.
    Also Read: 7 Healthy Grains and Seeds
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  • Peanuts
    9 / 10 Peanuts

    We don’t need another reason to love this nut, but here’s one anyway. Believe it or not, this popular snack actually edges out salmon when it comes to protein content. Peanuts have 25.8g/100g, while salmon trails slightly behind with 25.44g/100g.

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  • Lentils
    10 / 10 Lentils

    Tofu, and soya products in general, has been getting all the attention as a vegetarian-friendly source of protein, with 5.88g per 100g according to the United States Department of Agriculture National Nutrient Database. However, lentils actually log a better count, with 9.02g of protein per 100g after cooking, and 7.9g of fibre (about a third of the 25-35g that the Singapore Heart Foundation recommends for your daily intake).  

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