9 Best Vegetarian Protein Source


A common concern about vegetarian protein sources is that they may not have enough protein options.

However, most experts agree that a well-balanced vegetarian or vegan diet can provide you with all the nutrients you need.

That is to say; some plant foods contain far more protein than others.

The good news is there are many delicious ways to enjoy vegan or vegetarian sources of protein. From nuts and seeds, soy products, legumes, and grains vary in the amount of protein.

Here are 8 vegetarian protein source,

1. Green Peas

Green peas are one of the good sources of vegetarian protein.

The supply of raw peas covers more than 25% of your daily fibre, vitamins A, C, K, thiamine, folate and manganese needs.

Green peas are also an excellent source of magnesium, iron, phosphorus, zinc, copper and many other B vitamins.

Pea protein, especially in powdered form, has become a common supplement as a vegetable source. You will find it often in powder form. Eat fresh, frozen, or canned peas also have additional benefits as nutrients and fibres are stored throughout the plant. Easy to add to soups, stews, rice bowls and more!

100 gm of green peas nutritional facts:

Protein5 gm
Carbohydrate14 gm
Fats0.4 gm

2. Tofu


Tofu comes from soybeans, the perfect source of vegetarian protein. They also contain large amounts of other nutrients and can be used in a variety of recipes.

Tofu is made with soymilk by pressing curds on solid slabs. Time to pressurize, the amount of coagulant and whey removed will result in different types of tofu; silken, soft, medium, firm, and extra-firm tofu textures. This high protein source is derived from the delicious and nutty flavour and many things in many cooking applications.

100 gm of Tofu nutritional facts:

Protein8 gm
Carbohydrate1.9 gm
Fats4.8 gm

3. Oats

There is no doubt that oats are excellent food and a good source of vegetarian protein. Not only is it high in protein, but it is also a powerful source of soluble fibre and clinically proven to help reduce the risk of heart attack and lower cholesterol. They also have a measure of protein, fat, and carbs and are known as whole-grain foods. Make oat milk or add them to light snacks such as energy bites.

100 gm of Oats nutritional facts:

Protein2.4 gm
Carbohydrate12 gm
Fats1.4 gm

4. Lentils

Lentils, also called daal, were a popular addition to the daily diet in India. Each cup of lentils contains about 18 g of protein, making it an excellent vegetarian protein source. The lentils can be in the form of soup or can be eaten with rotis or even rice.

In addition to protein, lentils also contain fibre that can help keep healthy bacteria in the gut. There is some understanding that regular use of lentils can also reduce heart disease and cancer risk. However, a small number of people who regularly eat lentils may experience severe dehydration. This is no different from lentils but is usually characterized by a high protein diet.
The Lentils contain high levels of antioxidants and many minerals that can help protect cells

100 gm of Lentils nutritional facts:

Protein9 gm
Carbohydrate20 gm
Fats0.4 gm

5. Nuts


Nuts like peanuts, almonds and cashew nuts are an excellent vegetarian protein source. They are often included in the veg list of protein foods.
However, this can be a lot of food at one time and having a handful of nuts mixed daily can give you the amount of protein your body needs. Not only that, but nuts also contain large amounts of healthy fats, dietary fibre and vitamin E.

100 gm of Nuts nutritional facts:

Protein20 gm
Carbohydrate21 gm
Fats54 gm

6. Chia Seeds


Chia seeds are widely used in our country as a superfood and an excellent source of vegetarian protein. They contain nutrients such as calcium, magnesium and iron and contain omega-3 fatty acids and many antioxidants.

100 gm of Chia Seeds nutritional facts:

Protein17 gm
Carbohydrate42 gm
Fats31 gm

7. Chickpeas


Chickpeas also called garbanzo beans; this primary grain is good for carbohydrates, vegetarian proteins and fibre. Chickpeas become a favourite paste when baked until crispy or added to salads and served as hummus. The juice from canned garbanzo beans is often used as a substitute for an egg.

100 gm of Chickpeas nutritional facts:

Protein19 gm
Carbohydrate61 gm
Fats6 gm

8. Whey Protein

Whey protein is a by-product (liquid portion) obtained during the cheese production process. It contains all nine essential amino acids. Regular consumption of protein supplements increases body strength, endurance, muscle building and post-workout recovery. Whey protein powder supplements are easy to digest and easily absorbed by the body.

9. Green Vegetables and Fruits

Vegetables are widely considered to contain only vitamins and minerals that are low in carbohydrates and proteins. However, some vegetables are rich in protein, such as spinach, potatoes, broccoli, asparagus and even potatoes. However, the amount of protein in each of these is not the same as other non-vegetable sources.
Fruits are often a source of deficient protein. That being said, fruits such as bananas, guavas and certain berries have the right amount of protein. However, do not rely on fruit is your source of protein and instead, choose from some of the options mentioned at the beginning of this article.

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