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Vegetarian Source of Protein

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It’s completely not justified that it’s difficult to meet your daily requirement of protein after ditching meat. Then how do vegetarians suffice their protein need? Well, there are ample vegetarian sources of protein that can easily give you enough protein in a day.

RDA recommends that we should take in 0.8 grams of protein for every kilogram of our total body weight. Thus, you can calculate how much protein you should ideally have in a day and depending on that you can prepare your servings.

Soy Products and tofu

Soy is available in wide range of food products like soy milk, soy yogurt, soy cheese, soybeans, tofu etc. and undeniably they are excellent sources of protein. A half-cup of tofu contains 10 grams of protein while a cup of soy milk contains 7 grams of protein.

Tempeh is another fermented soy product that you can include in your meal. 100 grams of tempeh contain 18.2 grams of protein

Nuts and their Butter

Almonds are definitely a rich source of protein and so is almond butter. Similarly, you can choose to have peanuts, cashews and pistachios. They contain 5-8 grams of proteins approximately per ounce. Pick up a pure variety that is devoid of hydrogenated oils and sugar.

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Lentils and Legume Family

Green peas, chickpea, hummus, Black beans, kidney beans, French beans, Lima beans, Pinto beans, Black eyed peas, mung, sprouts, etc. contain high amounts of protein which could be around 10-18 grams per cup. If you are working out regularly, then you must have legumes and lentils daily.


Though small they may look, but they are powerful sources of protein. Chia seeds, quinoa, hemp, sunflower seeds, flax seeds,  pumpkin seeds, sesame, etc contain a certain amount of protein that can make up for the total dose.

Milk and milk products

Milk is extremely nutritious and is rich in protein. A glass of cow milk contains about 3.4 grams of protein. You can also have milk products like cottage cheese, yogurt, curd and buttermilk but make sure they are low in fat.


Protein makes for 65-70 % of total spirulina. It’s one of the key ingredients of Mediterranean delights. If you are craving for some healthy food in your dinner, then serve yourself with salads combined with spirulina, tofu, beans, green vegetables, hummus, tempeh and toss it with olive oil.

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Whole grains

Whole grains, although consumed primarily for sufficing carb requirement of the body also contain considerable quantity of protein. About 14 grams of protein is present in 100 grams of rye, brown rice, oatmeal, buckwheat, sorghum, etc.


Although vegetables cannot stand out as compared to meat in terms of protein content, still vegetarians can have these varieties to complete their daily protein dose viz. spinach, broccoli, celery, cauliflower, potatoes. About 3-5 grams of protein is present in these vegetables.


Fruits are often not considered when it comes to skimming protein rich foods. However, decent amount of protein (around 2-4.5 grams in a cup) is present in apricots, papaya, banana, pineapples, avocado, coconuts and cherries.

So that completes vegetarian source of protein. Apart from these, you can also have protein supplements like whey protein and treat yourself with delightful veggie burgers.

Written by: healthplus24.com team

Date last updated: May 26, 2015