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The Best High Protein and Iron-Rich Foods for Vegans

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The Best High Protein and Iron-Rich Foods for Vegans

About High Protein and Iron-Rich foods for Vegans our friend Sonal Talwar from HealthFundaa is  giving  great information  for people on a plant-based diet . Many vegans are worried  about if they get enough protein and iron with this diet . No worries, there is a wealth of vegetables ,fruits, and legumes that are high protein and iron-rich  . Included in our food in the right combination there is all we need to stay vital and healthy . Read the information below and include these vegetables,fruits and legumes in your diet. 

The Best High Protein and Iron-Rich Foods for Vegans 


High Protein and Iron-Rich foods for Vegans

Humans are creatures of habit —You, Me, All of us. As we grow old, we become more rigid and set in our ways, especially when it comes to food. But it’s time to shake things up and start with your go-to proteins– high protein foods.


High Protein Foods to Lose Weight

Many of us have gotten into a rut. We rely on few sources of protein. This will cause not only taste bud fatigue, but will also deprive your body of health-boosting nutrients found in high protein foods which you have been overlooking.


To help you break free of your oh-so-boring grilled chicken and egg routine, I have compiled a list of the best-ever proteins for weight loss across every food category. Whether you love fish, or are a fan of dairy products or stick to a meat-free meal plan, I have here the best options for your waistline.

Read on to know more and be sure to pick a few of these the next time you head to the grocery store.



  1. Spinachspinach

Popeye’s favorite veggie is not only a rich source of protein, but also contains high amounts of vitamins A and C, antioxidants and heart-healthy folate. One cup of this super food contains as much protein as a hard-boiled egg—for fewer calories. To get the best out of spinach steam it rather than eating it raw. This helps retain vitamins and makes it easy for the body to absorb the calcium content of this leafy vegetable. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.

Protein Content: 1 cup (cooked), 41 calories, 5 gm of protein



  1. Sun Dried Tomatoessun-dried-tomatoes

Just a single cup of the sun-dried tomatoes will give you 6 gm of satiating protein and 7 gm of fiber and three-fourth of your requirement of potassium,which is important for heart health and tissue repair. Tomatoes are also rich in the antioxidant lycopene, which decrease your risk of bladder, lung, prostate, skin, and stomach cancers. Use them as a pizza topping or a tangy addition to your salads.

Protein Content: 1 cup, 139 calories, 6 gm protein


  1. Guavaguava

The highest-protein fruit, guava contains more than 4 gm of protein per cup. Apart from that it also contains 9 gm of fiber and only 112 calories. With 600% of your daily requirement of Vitamin C per cup, this fruit is a must eat.

Protein Content: 1 cup, 112 calories, 4.2 gm protein


  1. Artichokesartichokes

Artichokes have almost double the amount of fiber as kale (10.3 gm per medium artichoke, or 40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables. Boil and eat it as a salad or peel and pop the hearts onto healthy pizzas and flat breads.

Protein Content: 1 medium vegetable, 60 calories, 4.2 gm protein



  1. Peaspeas

Among the other high protein foods are peas. A cup of green peas contains 8 times the protein of a cup of spinach. And with almost 100% of your daily requirement of vitamin C in a single cup, they will also help improve your immune system.

Protein Content: 1 cup, 118 calories, 8 gm protein




6. Beansbeans

Beans are good not only for heart but also has many other health benefits. They contain high amounts of proteins, antioxidants, vitamins and minerals that are good for your brain and muscles. At the same time, they take timeto digest, and thus makes you feel fuller for a long time and fuel weight loss efforts without causing feelings of deprivation.

Protein Content: 1/2 cup, 109-148 calories, 7-10 gm of protein


  7. Lentilslentils

Here are some appealing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and they speed fat loss. Research indicates that found that people who included four weekly servings of legumes lost more weight and also improved their cholesterol levels more than people who didn’t.

Protein Content: 1 cup, 230 calories, 18 gm protein

  8. Peanut Butterpeanut-butter

This creamy spread is completely addictive. While eating too much peanut butter can cause havoc on your waistline, a standard two-tablespoon serving provides a proper dose of muscle-building protein and healthy fats. According to a study consuming peanuts can prevent both cardiovascular and coronary artery disease.

Protein Content: 2 tablespoons, 191 calories, 7 gm of protein

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Iron rich foods for vegans and vegetarians

Click here for  Eating for Energy


Click next to read  about Iron -Rich  foods and the 11 best Vegan Protein foods

High Protein and Iron-Rich foods for Vegans

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