Top Food Sources of Protein for Vegetarians

Protein is an essential component of a healthy diet. Previously, only bodybuilders and gym freaks were obsessed with it, but now many of us are concerned about eating enough protein. If you are still determining the best vegan protein sources, it can sometimes be challenging to meet your daily quota as a vegetarian.

Protein is an essential nutrient for muscle growth and maintenance and for maintaining healthy skin and hair. Additionally, it helps keep you full. Even though vegetarians are often asked where they get their protein, getting the amount they need on a vegetarian diet is easy. According to the Dietary Guidelines, women require 46 grams of protein, and men require 56 grams. However, your activity level, age, and other factors may affect how much you need.

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Why is protein required for everyone?

Return to basics instead of protein powders, supplements, and shakes. Protein, made up of smaller units called amino acids, is needed to make new cells and repair damaged ones. The body requires rich protein foods to form tissues, muscles, and bones.

You can get the nutrients you need to become vegetarian or vegan or just cut back on the amount of meat you eat a few days a week. Eating many whole plant foods can lower your risk of many chronic diseases and make you feel better overall. You can get enough protein if you eat enough calories from a variety of whole foods on a vegetarian or vegan diet.

Here are some sources of vegetarian protein to get you started.

Top High Protein Vegetarian Foods

People often think vegetarian foods do not supply enough proteins that a body requires. But this is a myth; there are various sources of proteins for vegans which can accomplish the requirements. Let’s take a look:


Indian dals are essential to their meal, be it Arhar dal, Chana dal, Moong dal, or urad. Lentils are an easy and budget-friendly way to get more protein, fibre, and required minerals. Lentils pack a lot of protein power into a small package. In addition to providing vegans with protein, cooked lentils provide 8 grams of fibre in a half-cup serving. Fibre is good for the heart, keeps you full, and can help you lose weight. They go well with nearly all meals. You can serve it with a bowl of rice or chapatti for a complete meal.

Soya and Tofu

Soya protein is an adaptable component that lends itself to various delectable forms. For instance, tofu, made from soy milk curds, can be useful for adding bulk to veggie stir-fries and salads. It comes in various forms: silken, firm, or extra-firm tofu is another low-calorie, high-protein ingredient that is simple to use.

One hundred grams of firm tofu contains approximately eight grams of protein. Soybeans can be consumed whole or processed into soy milk, miso, or tempeh. Soybeans have approximately 15 grams of protein per 100 grams. Even though our bodies digest plant and animal proteins differently, soya is an adaptable vegetable that works well as a meat substitute. For more protein in your wraps, try smoky tofu tortillas.


Do you regularly drink milk? If you drink milk regularly, you will undoubtedly score well on your protein test. Milk is not only a good source of protein but also high in calcium, which benefits strong teeth and bones, a strong immune system, and glowing, refreshing skin.

Don’t buy milk containing too much fat; it is advised to choose the skimmed form of the milk because those have been stimulated with Vitamin D and make the most of the protein in the milk.


Vegetarians consider paneer to be a delicacy of lavishness. There are numerous ways to consume it: You can make any paneer curry or paneer bhurji by adding a lot of vegetables, which increases the number of nutrients in the dish. Moong dal cheela can be prepared with the paneer bhurji. Paneer paratha is also delicious, but the paratha’s carbohydrate content should be considered. Paneer is known for its high calcium content in addition to its high protein content. It helps you lose weight and maintain good bone density and muscle mass.

Peanut Butter

Both peanuts and peanut butter are high in fat, protein, and fibre. You’ll feel fuller for longer with this nutritious combination. Make a peanut sauce for savoury dishes, spread it on toast, or mix it into smoothies. Peanut butter can also be used in baking to make vegan peanut butter cookies. Peanut butter provides 8 grams of protein and 4 grams of fibre per two tablespoon serving. It is also a great source of important minerals such as iron, magnesium, and zinc. Peanut butter should, however, be eaten in moderation because of its high calorie and fat content.


The nutritional profile of chickpeas is distinctive. One cup (200 grams) of boiled chickpeas contains only 729 calories and only 102 calories in a 28-gram serving. Carbohydrates comprise nearly 67% of a chickpea’s weight, while protein and fat comprise the remaining portion.

Did you know that one cup of chickpeas contains up to 22% iron, 70% folate, and 40% of your daily fibre needs? They are also low on the glycemic index. This indicates that the body slowly digests this legume, which keeps you fuller for longer and prevents spikes in blood glucose levels.


A great snack or appetizer is these lightly boiled or steamed soybeans, frequently served in their shells. There are 18 grams of protein in one cup of unshelled edamame. What’s even better? Because it is a complete protein, whole soy contains all amino acids your body cannot produce independently.

Nutritional Yeast

Nutritional yeast is the secret ingredient in many vegan “cheese” sauces; it is an excellent vitamin B and vegan protein source. You can get two grams of protein just by adding a tablespoon of nutritional yeast to your meal.


Like lentils, beans are a great source of protein for vegans; they provide the nutrient fibre, which most people don’t get enough of. Additionally, they are a cost-effective and simple way to add protein to soups, salads, tacos, and dips. Additionally, beans are iron-rich plant food.


You probably think that grains are mostly carbs but also have a lot of protein. Oats, for instance, provide 5 grams of protein to your morning meal in a half-cup serving. A quarter cup of uncooked barley or quinoa adds 5 to 6 grams. Alternate your meals with ancient grains like millet, amaranth, and others.


Despite being technically a legume, the peanut contains the most protein of any commonly eaten nut (9 grams per quarter-cup serving). With 7 grams each, pistachios and almonds are close behind. Take a handful as a snack, or spread a tablespoon of nut butter on your morning oats to add protein and filling fats.


Seeds are excellent sources of protein and unsaturated fats, just like nuts. Choose pumpkin seeds, which have 7 grams of protein per ounce, or sunflower seeds, which have 8 grams of protein per ounce. Additionally, hemp seeds, which contain approximately 10 grams per ounce, can be sprinkled on your morning toast or oatmeal.

Chia Seeds

One of the best vegan protein sources is Chia seeds, like hemp, which are high in nutrients. They provide omega-3 fatty acids, protein, and fibre. They can be used to bake, make chia-seed jam for toast, and blend them into smoothies. Find out more about the health benefits of chia seeds.


Quinoa is unique among plant proteins because it contains all nine essential amino acids, making it a complete protein, which is not the case with most plant-based proteins. Additionally, cooked quinoa contains 5 grams of fibre per cup. Magnesium, phosphorus, manganese, zinc, iron, thiamine, and folate are all abundant in quinoa. Quinoa is gluten-free, which is a bonus for people with celiac disease or gluten sensitivity.

Hemp Seeds

Omega-3 fatty acids are abundant in hemp seeds, making them an excellent vegan protein source. They are a delicious addition to oatmeal and smoothie bowls. Hemp seeds contain 10 grams of protein per ounce and are rich in fibre, vitamins, and minerals. They can be sprinkled on various dishes, from salads to pasta.

Beverages based on plants

For example, soy and pea milk contain nearly the same amount of protein as cow’s milk. Try to find ones that aren’t sweetened or a little less sweet. Plant-based milk can also be used in baking and cooking. Additionally, nut-based milk such as almond or hazelnut milk also contains a good amount of protein and usually comes unsweetened.


Although they aren’t the most abundant protein sources, if you eat a lot of vegetables, you can get a decent amount of protein from them. For instance, a cup of cooked Brussels sprouts provides four grams of protein to your meal. 5 grams are in a cup of sweet yellow corn. Spinach, watercress, and Bok choy are examples of leafy greens that are low in calories but high in protein per calorie.

Maintaining your protein intake and meeting your daily requirement is of the utmost importance. Even if you’re a vegetarian, there are many high-protein vegetarian foods that we have mentioned above. You can enjoy these high-protein vegetarian foods in your daily routine and make the best out of them. They will help you get the required nutrients. You can get all the nine essential amino acids as a vegan by eating a balanced diet. Yes, vegetarianism and veganism can help you build muscle.

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