Which Plant Foods Contain More Protein Than Beef?

It probably won't be news to anyone that protein should be in the diet: it makes you feel full, helps you build muscle instead of fat, and some studies show that protein can speed up your metabolism and ultimately help you lose weight . And while meat is the first thing that comes to mind when we think of food sources with a high protein content , there are some plant foods that contain more of this macronutrient.

According to the USDA, a 100 g portion of ground beef contains 17.1 g of protein and 254 kcal. 1 g of protein contains 4 kcal, which means 27% of protein in one calorie. That seems like a lot, but it turns out that some legumes, vegetables, and other vegetarian foods contain more protein per calorie. This is good news because we know that consuming red meat increases the risk of heart disease, heart attack and stroke.

Let's learn about alternative plant sources of protein if you want to replace or reduce your consumption of red meat. After all, the more different products the diet contains, the better.

Lentil

• 100 g of the product contains 9 g of protein , 31% protein per calorie.

Considering that a 100 g portion of lentils contains only 116 kcal, this means that they are a much richer source of protein than ground beef. In addition, legumes contain more fiber, so useful for the intestines - 7.9 g per serving. Lentils provide 19.6% of the recommended daily allowance of protein for women and 16.1% for men.

This product can be a tasty ingredient for soups, salads and bowls, you can also try to replace meat with beans in tacos or homemade hamburgers.

tempe

• 100 g of the product contains 20.3 g of protein , 42.3% protein per calorie.

Made from fermented, cooked soybeans, tempeh is a very popular protein source among vegans and vegetarians, not surprisingly. It contains more fiber than tofu and more protein than beef. Tempeh can be fried in a pan, crumbled into burritos and even made into sausages. If you cut the product into thin slices and add spices, it can replace bacon for a vegetarian menu. A serving of tempeh contains 44.1% of the recommended daily amount of protein for women and 36.3% for men.

Seitan, made from gluten, contains 19g of protein per 100g, making it another alternative if you're trying to avoid soy products and don't have a problem with gluten.

Broccoli

• 100 g of the product contains 2.8 g of protein , 33% protein per calorie.

It's no secret that broccoli is very rich in vitamins and minerals, as well as fiber. Also, it is one of the best vegetable sources of protein . Another advantage is that this cruciferous vegetable is very low in calories. It seems like enough to add some broccoli to pasta, pizza, scrambled eggs, or any other dish.

Edamame

• 100 g of the product contains 11.9 g of protein , 39.3% protein per calorie.

Edamame is very low in fat, but high in fiber, antioxidants, and can actually help lower cholesterol, making it the perfect choice whether you're looking to lose weight or simply add variety to your diet. Also, edamame contains enough protein .

Steamed beans with the addition of sea salt can be a hearty snack, you can also add them to salad, scrambled eggs, bowls, rice dishes, etc.

Edamame contains 25.9% of the recommended daily allowance of protein for women and 21.2% for men.