Other Markets


Plant-Based Protein 101
Plant-Based Protein 101
Any Green Monday fans here? A meaningful green movement that encourages HK consumers to go meatless every Monday. But if you pull the meat from your plate, what can you use to replace the missing protein?
Protein in animal meat: ~ 22g to 27g / 100g

Plant-Based Protein Overview

1. Nuts and seeds:
Nuts and seeds are easily sprinkled on a salad dish, or just eaten straight as snacks.
Protein (per 100g nuts): ~20g
2. Edamame and Tofu:
Tofu works very well in stir-fries and other Asian dishes, but you can also cook it on the pan. Edamame are mostly available frozen; less than 10-minute of microwaving cooking will completely cooking these high-protein snacks.
Protein (per 100g of both): ~ 8g
3. Beans and lentils:
Lentils are great in hearty soups, and beans can be used to cook up a vegetarian chili. Or, try serving hummus as an appetizer, or even as a replacement for butter on your toast!
Protein (beans) (per 100g): 7 - 10 g
Protein (lentils) (per 100g): 9 g
4. Whole grains like millet, barley, and especially quinoa:
Many whole grains can be cooked and used in place of pasta or rice, giving protein power to what's traditionally thought of as a high-carb dish.
Quinoa (cooked) (per 100g): 4.4 g
Millet (per 100g): 3.5 g
Barley (per 100g): 2.3 g

5. Soymilk:
Among all non-dairy milk, soymilk contains the most protein content. Choose brands that are made with non-gmo or organic soy beans.
Protein (per 250 mL): 6 to 8 g
While meat is certainly what most of us think of when we think of protein, you can add protein to your diet through a variety of non-meat sources. So don't be afraid to go green and skip the meat once in a while. 
Written by Canadian Registered Dietitian Gloria Tsang Yan Yan