Friday, April 26, 2013

Protein Sources For Vegans & Vegetarians #2

When you think protein, your mind generally thinks of meat, protein shakes or beans and grains mentioned in my protein source post.

You may have hated eating peas as a child, but did you know they have six grams of protein per 100g serve?


Below I have collected the macros (nutritional info) for some of my  favourite vegetables.

When it comes to fresh or frozen vegetables, I endeavour to have a combination of the two in my meals.

Frozen vegetables are picked at their peak of freshness, frozen to seal in the nutrients and for our convenience. If you like variety in your meals, frozen vegetables are a great option because they won't go mouldy before you can eat them all.

Fresh vegetables in supermarkets may sometimes not be as fresh as you think, and that's coming from someone who worked in one for several years. Try picking up fresh veggies at a local farmer's market where you'll also be supporting local businesses.

Just from eating a variety of vegetables each day you are getting an extra protein boost which is essential in any vegan or vegetarian diet.


Macros per 100g serve

FRESH



Source: Google

Snow Peas

41 calories
3g protein
0g fat
7g carbs
4g sugar
3g fibre




Source: Google

Sugar Snap Peas


47 calories
2g protein
0g fat
8g carbs
4g sugar
2g fibre



Source: Google


Kale

50 calories
3g protein
1g fat
10g carbs
0g sugar
2g fibre







Source: Google
Avocado


191 calories
1.9g protein
19.5g fat
1.9g carbs
0.5g sugar
3.4g fibre


Source: Google


Mushrooms

14 calories
1.7g protein
0.2g fat
0.6g carbs
0.2g sugar
1.4g fibre



Source: Google

Spinach

26 calories
3.1g protein
0.8g fat
0.5g carbs
0.3 sugar
2.1g fibre




FROZEN

Source: Google

Brussel Sprouts


44 calories
3.5g protein
1.3g fat
2.5g carbs
2.4g sugar
4.3g fibre









Source: Google
Green Beans


35 calories
1.7g protein
0.1g fat
4.7g carbs
2.1g sugar
4.1g fibre




Source: Google

Green Peas


81 calories
6g protein
0.9g fat
9.7g carbs
2.7g sugar
5.1g fibre



Source: Google
Broad Beans


97 calories
7.9g protein
0.6g fat
11.7g carbs
1.3g sugar
6.5g fibre








Source: Google

Broccoli


29 calories
3.1g protein
0.8g fat
1.1g carbs
0.9g sugar
2.3g fibre



Source: Google

Cauliflower


31 calories
2.9g protein
0.9g fat
2.1g carbs
1.8g sugar
1.6g fibre





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