

High quality protein sources need not come only from meat sources, meat alternatives such as plant based foods can also fulfill daily protein requirements as effectively.
Soy Beans
31 Grams of Protein / Cup
Soy Milk
11 Grams of Protein / Glass
Broccoli
2.6 Grams of Protein / Cup
Spinach
1 Gram of Protein / Cup
Asparagus
2.9 Grams of Protein / Cup
Brussel Sprouts
3 Grams of Protein / Cup
Cauliflower
2 Grams of Protein / Cup
Tempeh
31 Grams of Protein / Cup
Toufu
20 Grams of Protein / Cup
Almonds
29 Grams of Protein / Cup
Cashews
21 Grams of Protein / Cup
Pistachios
26 Gram of Protein / Cup
Black Beans
16 Grams of Protein / Cup
Chick Peas
15 Grams of Protein / Cup
Lentils
18 Grams of Protein / Cup
Edamame
17 Grams of Protein / Cup
Chia Seeds
32 Grams of Protein / Cup
Flax Seeds
31 Grams of Protein / Cup
Sunflower Seeds
29 Grams of Protein / Cup
Quinoa (Cooked)
8 Grams of Protein / Cup
Oat Meal (Cooked)
6 Grams of Protein / Cup
Buckwheat (Cooked)
5.7 Grams of Protein / Cup
Brown Rice (Cooked)
4.5 Grams of Protein / Cup
Millet (Cooked)
6 Grams of Protein / Cup
Singapore Ministry of Health recommends an average of 58 - 68 Grams of daily protein intake for a healthy adult. (1)
References :
1. https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)