Protein is one of the essential nutrients needed for cell growth and repair. Foods rich in protein don’t just help with building muscle, but they also help with weight loss, as they take longer to break down and are generally lower in calories. Everyone knows that egg, meat, and fish are the best sources of protein, but these foods are instantly off the menu if you’re a
Here’s 10 Power Packed High Protein Foods For Vegetarians #THOAnswers
Fortunately, there are plenty of vegetarian foods that can give you a healthy dose of protein, while they’re also low in unhealthy fats and cholesterol associated with non-vegetarian foods.
Best Sources Of Protein For Vegetarians:
Protein Source : Soya Chunks
“100gm of soya chunks contains 52gm of protein”
Soya chunks are a popular meat alternative with foodies who’ve recently gone veg, and they are also a great source of quality protein. Just 100gms of soy chunks contains a whopping 52gm of protein, putting it at the top of this list. The food is also low in calories, making it the ideal food for anyone working out and trying to lose weight.
Protein Source : Cheese
“100gm of cheese contains 35gm of protein”
Cheese is one of the best vegetarian sources of dietary protein, with a high content of around 35gm per 100gm of cheese. While parmesan and mozzarella cheeses are the best, almost all varieties of cheese are rich in protein and also give you a good supply of calcium, which is essential for bone health. Cheese also has a good calorie ratio with 1gm of protein from 11 calories.
Protein Source : Peanuts
“100gm of peanuts contains 24gm of protein”
Roasted peanuts taste fabulous and they are also packed with protein; 100gms of peanuts contains about 24gm of protein. In addition to protein, peanuts are also a good source of healthy fats and nutrients like folate and niacin. When having peanuts, just be wary of the flavored varieties, as most of them also contain high levels of sodium.
Protein Source : Masoor Dal
“100gm of masoor dal contains 24gm of protein”
Legumes, including dals and sprouts, are a good source of protein, with masoor dal having the highest protein content of around 24gm of protein per 100gm. While most other dals and pulses contain lower amounts of protein, legumes are also a good source of important minerals like potassium and magnesium.
Protein Source : Almonds
“100gm of almonds contains 21gm of protein”
Regarded as one of the healthiest of nuts, almonds will help boost your protein intake, as 100gm of the nut will give you 21gm of protein. Almonds are however regarded as a ‘super food’ because they are rich in healthy fats like Omega-3s that are essential for brain health.
Protein Source : Cocoa
“100gm of cocoa powder contains 20gm of protein”
It may be surprising to find cocoa powder on a list of protein-rich foods, but unsweetened cocoa powder contains a gram of protein per tablespoon. Because of its rather high fat content, it’s best to consume this with other low-fat products like skim milk.
Protein Source : Oats
“100gm of oats contains 17gm of protein”
Oats are considered to be one of the healthiest grains, which is why it is one of the most recommended healthy breakfast options. The grain is rich in protein, with a 100gm serving giving you 17gm of protein, along with plenty of fiber and essential minerals like magnesium and manganese. The high fiber content in oats helps boost heart health and it also provides greater satiety for longer, minimizing the risk of overeating.
Protein Source : Cottage Cheese
“100gm of cottage cheese contains 12gm of protein”
Cottage cheese, popularly known as paneer in India, is one of the most widely consumed of all dairy products and with 12gms of protein per 100gm serving, it’s another healthy source of vegetarian protein. Cottage cheese is also packed with other important healthy nutrients like calcium, vitamin B12, and riboflavin.
Protein Source : Chickpeas
“100gm of chickpeas contains 9gm of protein”
This is one of the best diet foods for individuals struggling to lose weight, as well as with bodybuilders because of its high protein content and low caloric value. Chickpeas comprise of 19 percent protein, with a 100gm serving of cooked chickpeas yielding 9gm of protein. The same serving would also give you 30 percent of your required daily fiber intake, ensuring that you stay satiated for longer, so there’s less chance of overeating or experiencing food cravings.
Protein Source : Yoghurt
“100gm of yogurt contains 6gm of protein”
Yogurt may not yield as much protein per serving, but with 6gm of protein per 100gm, yogurt comprises of 44 percent protein. Aside from the protein content, yogurt is also the best natural source of healthy probiotics like lactobacillus, which are great for gut health.
With these vegetarian sources of protein, you no longer have any reason to complain about a protein deficiency in your diet. Weight watchers should also try including more of these vegetarian protein options in their diet, as they are they have a better protein to calorie ratio.