Health, Kids Life, Pregnancy

Best Protein Sources For Vegetarians

When we think of protein, we usually think eggs, chicken, and cottage cheese. What if you were asked to name some Best Protein Sources For Vegetarians, I am sure many of you will feel at a loss when you have to name some sources of protein if you are vegetarian. Being a vegetarian if you think, you will not be able to complete your daily dose of protein – you are really misinformed.

Before we get to the list, it is essential to understand what is the fuss all about protein intake? Keep reading to know more about some foods that are Best Protein Sources For Vegetarians.

Are you having enough protein?

According to the National Institute of Nutrition, 9 out of 10 people in India eat an incomplete amount of protein. Moreover, a large mass of the society does not have any idea about how much protein is required every day. 

“Protein deficiency is very common in India. In fact, it starts right from a young age and is seen at an alarming rate in school-going children. In India, we do not eat even 10% of the protein-rich food as compared to in Western countries and hence it is essential to know the best Protein Sources For Vegetarians.

The Benefit of having a Rich Protein Diet 

Protein is an influential element of every cell in the body. Not only hair and nails are mostly made of protein but also our body uses protein to build and repair tissues. Protein is also used to make enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin, and blood.

Protein is a “macronutrient” which means that the body needs comparatively large quantities of it. The body does not store protein and hence has no storehouse to draw on when it needs a new supply. 

Keep reading to know more about some foods that are Best Protein Sources For Vegetarians.

Do you know how much Protein does your body need? Click the link below to know your personalized protein intake percentage at

Protein-Calculator

What happens if you DO NOT take enough protein in your diet?

Protein-deficient kids may never reach a normal adult size and may undergo mild mental retardation, digestive problems or pancreatic complications. A continued period of protein deficiency causes the immune system to weaken. 

Best Protein Sources For Vegetarians

1) Whey protein –

This is the number 1 source of veg protein. A single scoop of 30 grams can provide you anywhere from 22-30 grams of protein. This makes it the Best Protein Sources For Vegetarians and is the easiest and most effective source too.

2) Soybean –

Cooked soybean provides 28 grams of protein per cup, roughly the same amount as that can be found in 150 grams of chicken. This is very versatile and can be cooked as a sabzi, added to dals or made as a salad

3) Lentils or Pulses –

if you are an Indian, you probably have at least 2 types of lentils or maybe more than that every week. These lentils are an excellent source of plant-based protein. they contain about 18 grams of protein per cup after being cooked. They are also a wonderful source of fiber. You can either have it made like a salad, or dal sabzi or dal soup.

Best Protein Sources For Vegetarians

4) Cottage Cheese and Tofu-

A 100 grams of paneer gives you about 23 grams of protein. Homemade ones are the best as you can be sure that it’s available in its purest form and no preservatives or chemicals went into the making of the same.

5) Pumpkin Seeds –

28 grams of these seeds can give you 5 grams of protein; which is more protein than that is found in one egg. These seeds are rich in antioxidants, which can help reduce stress and keep the body fit.

6) Milk –

the humble milk that we may take for granted provides 8 gm protein per 1 cup serving. Apart from its protein goodness, it’s also great for bones because of calcium, teeth. A good immune system as well.

7) Sprouts –

they may take time to make but the hard work is all worthwhile. 30 gm sprouts provide 7 gm proteins. So, you can make and have them in your break time.

8) Greek yogurt –

this everyone seems to be gorging on this yummy healthy snack of Greek yogurt. This has twice the quantity of protein compared to the homemade curd. Protein: 17 grams per 170 grams of yogurt.

9) Peanut Butter –

Peanut butter is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

10. Mushrooms –

These enchanting little things are super yummy, easy to cook and very nutritious – packed with Vitamin D, Folate and Vitamin B2. They’re also low-fat and low-carb too – every 100g of mushrooms give you a 6.2 g of protein.

11. Broccoli

Best Protein Sources For Vegetarians

It’s super low carb (0.4g per 100g), has loads of both soluble and insoluble fiber and per calorie, has more protein than steak! Which is – 4.4 g per 100g

12. Garlic –

Garlic is a versatile herb, I personally love it and add it generously in all my cooking. A generous amount of Garlic of 100g can fetch you 6.1 grams of Protein

So, that is my list of Best Protein Sources For Vegetarians. 

I hope you find this information valuable and resourceful. Are there any sources of protein that you know? 


Thank you for reading and knowing more about Best Protein Sources For Vegetarians

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This is a personal blog that chronicles my own experiences. Readers must take proper medical advice (if any discussed above) before trying anything at home. This article is intended for informational purposes only and is not considered to be a review or a recommendation.

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24 thoughts on “Best Protein Sources For Vegetarians

  1. Extremely helpful post this is! I have faced baby weight issues while I was pregnant because of the less protein intake. My in-laws are vegetarian and that made it difficult for me to have enough protein. I had to be put on protein diet and medicines so that the baby could gain weight. This info is Uber useful!

  2. Oh.. Excellent excellent information in this article.. Thank you! I have been unable to figure out enough alternatives for vegetarian protein sources..and voila, you share so many options.

  3. That’s an exhaustive list for fulfilling protein requirement… Pulses and sprouts I blindly trust for the same while milk to be classified as vegetarian food is a bit debatable. Nevertheless, My son loves to drink milk so I am glad.

  4. Some of the food items like garlic, pulses are already a part of my regime and some needs to be added after reading this insightful post.

  5. People think vegetarians have got no protein source! But we have indeed got a lot of them! I personally love pulses, sprouts and soybeans ❤

  6. What a lovely post for us Vegetarians! I love eating cheese, yogurt and lentils but still think they are just not enough. I didn’t know Broccoli and Mushroom were rich in Protein. Thanks for sharing!

  7. I am vegetarian and always have to look for food rich in protein sources. I love eating lentils but milk is not my favourite so I have started drinking milk as icecream shake. I add icecream to milk and give it a quick blend in my blender and voila! I also like yogurt but will make sure to eat Greek Yogurt from now on.

  8. I really love garlic in my food and yes…there are vegetables as rich as non-veg food in protein. Even none in a family can have food without dal and pulses.

  9. The reason I actually chose to become vegetarian was to help minimise my environmental impact, something I do care very strongly about, and I am very proud of my efforts so far. Very nice one

  10. Being a mother this post is very useful for me, Protein is must for everyone, I haven’t know broccoli too contains protein, will gonna add it in my food list

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