Protein Rich Food

Protein Rich Food

Foods that supply Proteins to the body

Only the plants can manufacture proteins and all animals depend on plants for their proteins. Most of the plants make proteins by combining water and nitrogen from the soil and carbon dioxide from the air. Some of the plants can also collect nitrogen from the air they are called leguminous plants.

Animals eat these proteins and use them for the formation of different proteins that they need. So, when we eat animal food aplenty of proteins is obtained. So one of the major sources of protein is animal foods – milk and milk products for most of the vegetarians and egg/fish and different kinds of meat for the non-vegetarians.But one should remember the animal food have cholesterol and can contribute significantly to the heart blockage formation. The ideal source of proteins in the food are pulses and cereals. Pulses and legumes are used for the same items and can have as much as 28% of protein in them. Dalsare used for the broken pulses but also used to main pulses in many household. Soyabean has highest amount of protein amongst all the pulses that is 43%. Each of the dals/pulses have one or two essential amino acids missing in them and should be consumed one or another in our meals or in combination to make up for the essential amino acid.

The table below gives us the calories and composition of the common dals/pulses consumed by us :


Dals & Pulses

Energy

Carbohydrates

Fat

Fibre

Protein

Peas Green

93

15.9

0.1

4

7.2

Chickpeas(Kabuli Chana)

360

60.9

5.3

3.9

17.1

Peas Dry

315

56.5

1.1

4.5

19.7

Split Bengal Gram(Chana Dal)

372

59.8

5.6

1.2

20.8

Whole Brown Lentil(Masoor)

321

57.2

0.5

5.3

22

Split Red Lentil(LalMasoor Dal)

335

57.6

1.7

1.5

22.3

Roasted Chana

369

58.1

5.2

1

22.5

Kidney Beans(Rajmah)

346

60.6

1.3

4.8

22.9

Split Black Gram(Urad Dal)

347

59.6

1.4

0.9

24

Whole Green Gram(sabootHariMoong)

334

56.7

1.3

4.1

24

Cowpea(lobia)

323

54.5

1

3.8

24.1

Split Green Gram(HariMoong Dal)

348

59.9

1.2

0.8

24.5

Small Yellow Lentil(yellow Moong Dal)

352

63

1.1

11

25

Black Gram(Urad)

341

58.9

1.6

18.3

25.2

Khesari Dal (Arhar Dal)

345

56.6

0.6

2.3

28.2

Soybean

432

20.9

19.5

3.7

43.2