Vegetarian Protein Sources

The biggest worry most vegetarians tend to have is whether they will be in a position to meet the protein body requirement in every meal they take. Unlike non-vegetarian, who have a wide variety of food materials they can easily utilize as their main source of protein. Some of which have high protein content per gram, this is not the same case you will tend to find on the food materials vegetarian feed on. This means that as a vegetarian, you should be very wise and selective with certain food materials. So that you can easily fulfill your protein body requirements. That is why, in this article, we talk about

But now worry no more because, in this article, we are going to focus on several key protein sources which will easily offer your body the protein levels it needs to function efficiently.

1. Lentils/ Dals

Lentils/ Dals

Lentils are an excellent protein source. What makes lentils your best protein source is the fact that they contain about 14-16 grams of protein per cup upon cooking. This means that lentils have fairly high protein content when compared to an egg. By consuming this finest pulse, you will not only benefit from its protein, but it’s also a wonderful fiber and complex carbohydrate source.

2. Soybeans

This also another most excellent protein source you can as well use as a vegetarian. When cooked, it can provide you with about 28 grams of proteins per cup. This is probably the same amount, which will be found in 150 grams of ready chicken. The good thing about soybean is that it can be prepared as a main course with vegetable, added as pulses, a snack or can be included in salads.

3. Cottage Cheese/ Paneer

Cottage Cheese/ Paneer

Interestingly, 100 grams of paneer will be found to give you about 23 grams of proteins and that one of the best protein source any vegetarian can use. In fact, homemade cottage cheese is considered to be one of the best protein sources mainly for kids as well as elderly members in the family. To fully get the best out of them, always ensure that the cottage cheese you are about to use are in their purest form and also free from any form of a preservative or chemical as this may have an adverse effect on the user to some extent.

4. Whey Protein

For many vegetarians, they usually tend to consider whey protein as the #1 protein source. Whey protein is a form of milk protein. Being a water-soluble protein, its easily and quickly absorbed into the body system more than any other type of protein source. Typically, about 30gms or just a scoop of whey protein is estimated to provide about 20-30gms proteins. This will basically depend on the brand used.

5. Greek Yogurt

Greek Yogurt

When compared to homemade curd, Greek yogurt is found to have twice as much quantity of protein content, you will tend to find in other sources. It normally gives 17gms of proteins per 170gms of yogurt which is estimated to be about double the amount you will get from plain curd.

6. Pumpkin Seeds

Pumpkin Seeds

The use of pumpkin seeds can be a little confusing to some people who might not have had a chance to use them before. But what they don’t know is that 28gms of pumpkin seeds can give you up to about 23gms of proteins which is enough contents of protein you cannot even get from an egg. More so, pumpkin seeds are rich in an antioxidant which helps in suppressing stress and also keeping your body fit, not forgetting giving you that gorgeous skin.

7. Milk


Milk also acts as one of the finest sources of protein for vegetarians. A single glass of milk which most of us usually take for granted contains 8gms of proteins. Apart from just providing your body with proteins, milk is also essential for your bones, teeth since it is high in calcium content.

The above are some of the best protein sources. Every vegetarian should be tirelessly looking to fulfill their daily protein body requirements. This will, in turn, ensure that their body processes are effectively taking place, there is enhanced growth, especially in young kids as well as repair of worn-out tissues.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter