5 Seeds That Surpass Meat in Protein: Hemp, Soy, Quinoa, Lentils, and Chia
1. Hemp Seeds
Hemp seeds provide 31 grams of protein per 100 grams, which is 64 percent of the recommended daily requirement. They are also rich in essential fatty acids and minerals such as magnesium and iron.
2. Soy and Edamame
Soy is a legume known for its high protein content. Edamame, the unripe soybeans, contain about 18.4 grams of protein per cup. In addition, soy is considered a complete protein that provides all the essential amino acids needed by the body.
3. Quinoa
Although technically not a seed but a pseudo-grain, quinoa is often included in this category due to its nutritional profile. It contains about 15 grams of protein per 100 grams and is considered a complete protein that contains all essential amino acids.
4. Lentils
Lentils provide about 25 grams of protein per 100 grams, making them an excellent source of plant-based protein. They are also rich in fiber, iron, and other important nutrients.
5. Chia Seeds
Chia seeds are another excellent source of protein, offering about 17 grams of protein per 100 grams. These tiny seeds are also rich in omega-3 fatty acids, fiber, and antioxidants, making them a great addition to a balanced diet.
Final Thoughts
Including these seeds and grains in the diet can be an effective strategy for increasing protein intake, especially for those looking for alternatives to animal protein. In addition to their high protein content, these foods provide a variety of health-promoting nutrients, such as fiber, vitamins, and minerals. However, it is important to keep in mind that the bioavailability of plant proteins can vary, and combining different protein sources can help to obtain a more complete amino acid profile.
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