The 11 Best Protein Sources For Vegans And Vegetarians

Research has increasingly suggested that having a plant-based diet is good for one’s health. However, one common concern that vegetarians and vegans face concerning their diets is the lack of protein. Protein is an essential component of a balanced diet and should not be compromised in any way. So, if you are looking for alternate sources of protein, here are 11 healthy and rich protein sources with nutritional facts per 100 gm that you should incorporate into your diet.

11 Protein Sources For Vegans And Vegetarians:

1. Cottage Cheese (Can be an alternative to Indian Paneer)

Cottage Cheese is a very popular dish that can be cooked in different ways for an amazing taste. It has a lot of nutritional benefits, as it is rich in protein, healthy fats, calcium, and magnesium. If you are looking for a healthy yet tasty source of protein for vegetarians, cottage cheese is the go-to, especially because you can keep experimenting and trying new recipes!

Energy: 321 kcal | Protein: 20-25g | Total Fat: 22-25g | Carbohydrate: 5g

2. Tofu

Tofu is a wonderful alternative to paneer if you don’t consume dairy. It is made from soy milk and is low in calories while being high in protein. There are a lot of varieties of tofu available in the market with different softness ranging from silken and soft to firm and extra firm. One downside of tofu could be that it is on the expensive side, but you can combat that by making your own using soybeans.

Energy: 77 kcal | Protein: 8g | Total Fat: 4.8 g | Carbohydrate: 1.9 g

3. Lentils (Dal)

Lentils are extremely filling sources of protein for vegans and vegetarians that contain a lot of fiber. If you are trying to be in a calorie deficit, then you should include lentils like masoor, moong, urad, toor, etc. in your diet. Since you have so much variety, you can make different recipes every day. Besides, who doesn’t like the classic Dal Chawal?

Energy: 230 kcal (cooked) | Protein: 18g | Total Fat: 0.8g | Carbohydrate: 39g

4. Chickpea (Chanaa)

Its different types are known as gram or Bengal gram, Chhola, or Chanaa, but they all taste wonderful and have a lot of protein. Chickpeas also have a lot of fiber, so having them every day can help you regulate your hunger better. And the best part is that, from spicy channa dal to crispy roasted channe, there are a lot of ways that you can enjoy these delicacies.

Energy: 269 kcal (cooked) | Protein: 14.5g | Total Fat: 4.2g | Carbohydrate: 45g

5. Peas (Matar)

Aloo mattar, gobi mattar, and gajar mattar are dishes that we all had while growing up. While peas can be cooked with complementary vegetables for added flavor and texture, they have a lot of nutritional benefits in and of themselves. Peas are one of the most recommended plant-based proteins. They have many macro and micronutrients that make them worthy of eating every day.

Energy: 118 kcal (cooked) | Protein: 8.6g | Total Fat: 0.6g | Carbohydrate: 21g

Also Check: The 5 Best Healthy Protein Bars To Buy For Your Snacking

6. Almonds (Badam)

Including almonds in your diet has a lot of benefits since they are packed with nutrients and offer a lot of health benefits, such as improved memory, reduced cholesterol, faster metabolism, and better hair growth. When eaten in moderation, they can be a wonderful option to snack on. 

Energy: 575 kcal | Protein: 21.1g | Total Fat: 49.4 g | Carbohydrate: 22 g

7. Curd (Dahi)

Dahi is a very underrated source of protein for vegans, with one small bowl of dahi giving even more protein than a whole egg! It is a great food to add to your diet and can improve bone health, nerve function, and overall well-being. The good bacteria present in dahi can also help with digestion, improving your gut health. 

Energy: 98 kcal | Protein: 11g | Total Fat: 4.3g | Carbohydrate: 3.4 g

8. Peanuts/Peanut Butter

Peanuts are good sources of protein for vegetarians and healthy fats. They can be considered as the best snack options as they are well-known for their weight loss benefits. However, it is important to be mindful of the portions since they are quite high in calories. Whether it is flavored peanuts or peanut butter, they can offer a lot of health benefits. 

Peanuts — Energy: 587 kcal | Protein: 25g | Total Fat: 50g | Carbohydrate: 20g

Peanut Butter — Energy: 567 kcal | Protein: 258g | Total Fat: 50.2g | Carbohydrate: 24g

9. Beans

Beans, including varieties like kidney beans, black beans, and pinto beans, can be a very affordable way to add more protein to your diet. And speaking of taste, who can defeat these delicacies like Rajma? They are high in fiber and have a low glycemic index, resulting in fewer sugar crashes and cravings throughout the day.

Energy: 127 kcal (cooked) | Protein: 9g | Total Fat: 0.5g | Carbohydrate: 22.8g

10. Pumpkin Seeds

Pumpkin seeds are extremely tasty and crunchy and can be added to smoothies, bread, etc. for added flavor. They are a powerhouse of nutrition with their protein, unsaturated fatty acids, vitamins, and minerals. The high quantity of magnesium can improve insulin functions, thereby helping you manage your weight. 

Energy: 559 kcal | Protein: 30g | Total Fat: 49g | Carbohydrate: 10.7g

11. Soya Chunks

Soya chunks are one of the best sources of protein for vegans and contain all the essential amino acids that the body needs to function. Since they are low in fat, they make for an excellent option that you can add to your diet and have every day for weight loss. Soya is classified as one of the best vegetarian protein sources with many benefits, as it improves heart health, regulates hormonal imbalance in women, reduces the risk of cardiovascular disease, improves bone health, and reduces the risk of cancer. 

Energy: 108 kcal (cooked) | Protein: 20g | Total Fat: 0.5g | Carbohydrate: 8.9g

Conclusion:

In conclusion, if you are a vegetarian or vegan concerned with high protein vegan foods, fret not, since this list has got you covered. It has highly nutritious yet affordable options that you can add to your diet to increase your protein intake. It is a common myth that vegetarian/ vegan food has no protein, and with our list of 11 rich protein sources for vegans and vegetarians, we hope that your concern has been eradicated.  With such diverse and adaptable options, you can try new things every day.

Also Checkout: 8 Best High-Protein And High-Fiber Breakfasts

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