Protein from food sources other then meat

Vegetables generally contain lower amounts of protein compared to animal sources like meat, dairy, and eggs. However, some vegetables are relatively higher in protein compared to others. Here are a few examples:

1.      Edamame: These are young soybeans and are relatively high in protein, providing about 18.5 grams of protein per cup (cooked).

2.      Lentils: While technically legumes, lentils are often considered in the vegetable category. They provide about 18 grams of protein per cooked cup.

3.      Chickpeas (Garbanzo beans): Another legume, chickpeas contain about 15 grams of protein per cooked cup.

4.      Green Peas: These contain around 8 grams of protein per cooked cup.

5.      Spinach: Spinach is a leafy green that contains about 5 grams of protein per cooked cup.

6.       

7.      Broccoli: Broccoli provides about 3 grams of protein per cooked cup.

8.      Brussels Sprouts: Brussels sprouts contain about 4 grams of protein per cooked cup.

While these vegetables contain protein, they generally do not provide as much protein per serving as animal-based sources. However, incorporating a variety of these vegetables into meals can contribute to overall protein intake, especially when combined with other protein-rich foods.

The protein content in common dairy products and tofu:

Dairy Products:

1. Milk (1 cup/240ml, whole): Approximately 8 grams of protein.

2. Greek Yogurt (6 oz): Around 15-20 grams of protein, depending on the brand and type.

3. Cottage Cheese (1 cup/240ml, low-fat): About 28 grams of protein.

4. Cheese (1 oz): Typically contains around 6-7 grams of protein.

5. Paneer (3.5oz/100g) about 18 grams

Tofu:

1. Firm Tofu (1/2 cup): Provides about 10 grams of protein.

2. Silken Tofu (1/2 cup): Contains around 5-6 grams of protein.

Tofu is a popular plant-based protein source, especially for those following vegetarian or vegan diets. It's versatile and can be used in various dishes to increase protein intake. Dairy products, particularly yogurt, cottage cheese, and certain cheeses, also provide significant amounts of protein and are commonly included in many diets for their nutritional benefits.

Nuts

Nuts are nutrient-dense foods that provide a good amount of protein along with healthy fats, fiber, vitamins, and minerals. A rough estimate of the protein content in common nuts per 1 ounce is 5-7 grams of protein in almonds, pistachios, and peanuts. Other nuts are a little lower in their protein content at about 3-4 grams.

Eggs (large, boiled): Approximately 6 grams of protein per egg

Meats by comparison for 3 oz/90 gram serving have between 22-25 grams of protein.  Given the environmental impact of meat consider other protein sources in your diet daily. Not everyone is vegetarian or vegan, but decreasing the number of meals in which you consume meat can not only improve your health but also have a positive impact on the environment.