Whether you’re a vegetarian, a vegan, or a meat-eater who simply enjoys legumes, lentils provide the richest source of plant-based protein. They also contain plenty of fiber, folate, manganese, and other minerals. When eaten on a regular basis, lentils and other legumes can help fend off heart and liver diseases.
100 g (about 1/2 cup) of cooked lentils provides 9.02 grams of protein.
7. Fish
Fish is a healthy, low-fat source of protein and also provides many essential vitamins and minerals. It comes in numerous varieties, from salmon (which are high in the heart-healthy omega-3 fats) to tilapia, a white fish that has a sweet, clean taste and is low in calories. Studies have shown that eaters of fish several times a week are less prone to heart disease and type 2 diabetes.
180 grams of Tilapia provide 47 g of protein while half a salmon fillet (124 g) provides 30.5 grams of protein.
