Best Source of Protein for Vegetarians

Protein is an essential nutrient needed for many important bodily functions. It supports cell growth and repair, boosts energy levels, maintains fluid balance in the body, strengthens immune system, maintains strong bones and muscles, etc. Therefore, it is crucial to include adequate amounts of protein in your everyday diet to help your body function properly.

If you consume a vegetarian diet and are wondering what vegetarian foods are high in protein, the following list of plant-based protein-rich foods can come in handy.

What is the best source of protein for vegetarians?

If you are a vegetarian looking for some high-protein foods, following are some healthy options —

1. Lentils

Pulses or lentils, such as split moong beans, green gram, split chickpeas, etc., are excellent source of protein for vegetarians and vegans. They can also provide fibre, iron, magnesium, potassium, vitamin B6 and other vital nutrients to the body and support your overall well-being. Including lentils in your diet can improve digestion and reduce the risk of heart ailments and cancer.

Protein content

1 cup or 198 grams of lentils contains about 18 grams of protein.

2. Legumes

Including green peas, beans and lentils, legumes are ideal for those who follow a vegetarian or vegan diet. Besides being rich in plant protein, legumes contain high amount of other nutrients, such as vitamins C & B6, potassium, magnesium and iron. They also provide dietary fibre to your body and promote your overall well-being.

Protein content per 100 grams

• Peanuts: 26 grams

• Pinto beans: 21 grams

• Green peas: 5 grams

3. Grains

You can include some protein-rich grains in your vegetarian diet to enhance the net protein balance in your body. These superfoods are also loaded with dietary fibre, carbohydrates, and essential nutrients.

Protein content per 100 grams

• Amaranth: 4.7 grams

• Quinoa: 4.5 grams

• Brown rice: 3 grams

• Oats: 3 grams

4. Nuts and seeds

Dried nuts and seeds, such as almonds, cashew nuts, walnuts, chia seeds, sunflower seeds and pumpkin seeds, can provide good amounts of protein and other vital nutrients to your body. Although these superfoods are ideal for any time snacking, they are best consumed in the morning on an empty stomach.

Protein content per 28.5 grams or 1 ounce

• Cashew nuts: 4.5 grams

• Walnuts: 4.5 grams

• Almonds: 6 grams

• Sunflower seeds: 5.5 grams

• Chia seeds: 6 grams

• Flax seeds: 6 grams

5. Fruits and vegetables

There are many protein-rich fruits and vegetables for a vegetarian or vegan diet. In addition to providing good amounts of protein, these foods come packed with vitamins, minerals, antioxidants and dietary fibre. Therefore, including them in your diet can promote overall well-being and prevent deficiencies.

Protein content per 100 grams

• Brussels sprouts: 3.4 grams

• Artichokes: 3.3 grams

• Spinach: 2.9 grams

• Broccoli: 2.8 grams

• Sweet corn: 3.2 grams

• Asparagus: 2.2 grams

• Guava: 2.6 grams

• Avocado: 2 grams

In addition to these, you can also consume milk, soy milk, tofu, Greek yoghurt, cottage cheese and peanut butter to meet your body’s daily protein requirements.