Vegetarians Source Of Protein

Top 13 list of Vegetarians Source Of Protein-Vegans Diet

Why Do We Need Protein Every day!

Proteins are the main blocks for building up of our body tissue and protein also provides the energy it needs to develop and grow properly,

Protein breaks down into amino acid when digested, protein is the energy

which we need for the walk, breath, it provides energy for doing anything.

The medical institute says that Male need around 56 grams of protein a day

whereas, Females need around 46 grams of protein a day.

Here are the Top 10 Vegetarians Source Of Protein:

1#Chia Seed:

Chia seeds are whole grain food of the plant Salvia Hispanica,  Chia meaning Strength. These black and white tiny seeds are the powerhouse of vegetarian sources of protein
and vitamins,

2 tablespoon of chia seed contains 4 grams of protein, 12-gram carbohydrates, 123 calories, and 9-gram fat.

chia seeds are a good source of protein and it also provides Omega 3 fatty acid, chia seed also benefits digestion

In fact, chia seeds contain more calcium than milk, it also contains more iron than spinach,

it has more potassium content than the banana

2#Pulses/Dals/ Latins:

Vegetarian source of protein

For there, high protein content pulses are the great option for “vegetarians source of protein”

Pulses were available most commonly in grocery stores and also they are cheap in price with lots of protein

and has complex carbohydrate in it and can be named as ” veg source of protein “,

They are also low in calories and fat so pulses/dals are truly an excellent vegetarians source of protein.

Confused about what are “lentils”

They actually refer to dals and the number of lentils is chana, mung, urad dal, Kabuli chana, masoor dal also known as red lentils, kidney beans(rajma), etc…

In fact, if pulses/lentils are consumed with whole-grain they provide an equal amount of protein as Meat.


The consumer of lentils like it because of their creamy taste and they are also included in healthy food list yogurt is a rich source of protein, calcium, and potassium.

From the bacterial fermentation of milk, yogurt is made, yogurt has around 10-12 grams of protein per 100 gram,

which makes yogurt a superfood and the best veg source of protein

4#Hemp seed:

It is the seed of the Cannabis Sativa plant which is cultivated for the seeds  with no THC,

Thc stands for the psychoactive result which can be found on the leaves of the  cannabis plant, which makes you High 

whereas the cannabis sativa was grown for its nutritious seeds and fiber is known as HEMP

These seeds are the complex source of protein, which means that they include all the 9 amino acids,

so a person can acquire hemp-seed to generate all the nine essential amino acids.

It contains 10 grams of protein in 3 tablespoons of hemp seed and 300 mg of omega 3 fatty acids.

The Hemp seed is also known for its healing and muscle relaxing compounds.

another amazing thing about hemp seeds is they contain fiber it also contains 50% magnesium of your daily value of zinc.

5#Soy Product:

A cup of soy product may contain 12 to 36 grams of protein. Soya beans are globally used plant providing soybean oil, soya sauce, and many other varieties of soy products are available.

soya beans are a globally important product for its nutrition content,

In 100 grams of raw soya bean supply 12 grams of protein, 30%of carbohydrates,  446 calories with 9% of the water in it.


Vegetarian source of protein

The vegetable can be a rich source of protein, some of the rich protein sources of vegetables are Spinach, Broccoli, Sweetcorn, Green peas, Pumpkin-seed

Vegetable contains many essential vitamins and minerals which are required to contribute to the maintenance and growth of the body.

People who take fruits and vegetables as apart of the daily diet have a low risk of many chronic diseases.

7#Kidney Beans(Rajma):

Kidney beans are full of protein as 100 grams of Rajma contains 24 grams of protein

It also contains all the nutrients which are needed for proper muscle building.

8#Peanut Butter:

Only 2 tablespoons of peanut butter contain 7.6 grams of protein and 188 calories.


Oats is a great source of protein as a cup of oats contain around 26 gram of protein.


Fruits are nutritious and very delicious in taste in taste,

Adding some of your daily value of protein from fruit like Guava, orange, banana, Apricots, Figs.

Boost your intake of fruit As a cup of fruit may contain 2-5 grams of protein,

Although fruits are not major protein source it contains minerals and vitamins which is required for proper muscle development.

11#Flax Seed:

Flax seeds plant is superior plant food on the planet as it is rich in nutrition and protein.

In 100 grams of flaxseed, it contains 18.3 grams of protein and has several vitamins and minerals and dietary fiber.

Flaxseed can be used as topping in the Salad, Dessert, Shakes, and yogurt,

Lightly toasted flax seeds are used for making sweets and cake.


Vegetarian source of protein

Nuts are a rich source of many nutrients and protein, they are low in carbohydrates and high in fiber and fat.

The protein of containing nut many vary upon their varieties,

List of some of the commonly consumed nuts are Almonds, Cashew, Walnut, and peanuts,

The nut contains a hard shell that is usually needed to crack them to get the fruit inside.


It contains a protein that supports muscle growth and repair. This is one of the most nutritious drinks in the world. A large variety of food items are made from cows milk such as cheese, Butter, Yogurt.

1 glass of milk contains 8 grams of protein and 146 calories, Dairy foods boost your calcium, Vitamin D, potassium.

Questions are raised that vegetarians cannot get the required amount of protein

As the main source of protein is the egg, fish, meat, dairy products

but that does not mean that vegetarians will not be able to acquire the required amount of protein.

This  list of Top 13 vegetarians source of protein can be used as a guide for the one who wants to increase their intake of veg food with protein

Post Author: @paul

Kallol paul is the strategic director of Technomale Media. He's also the author of "": An illustrated guide to Healthy-Living. You can find kallol on Twitter/Pinterest

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