Protein-rich foods for vegetarians

Updated at: Jul 21, 2017
 Protein-rich foods for vegetarians

Getting ample protein is one of the problems a vegetarian faces when it comes to meeting nutritional needs, however, it is not that difficult. Understand the different ways to increase your protein intake through vegetarian food sources.

Meenakshi Chaudhary
Exercise & FitnessWritten by: Meenakshi ChaudharyPublished at: Jul 21, 2017

You need a lot of protein to support your body’s never ending the need for growth and maintenance. For non-vegetarians, getting adequate protein becomes an easier task as most of the foods on their list are protein rich. Although it appears that vegetarians have limited options when it comes to protein foods, that is not the case. You can easily get ample protein from vegetarian food sources. Here is how you can maximize your protein intake.

nuts and seeds

Nuts & Seeds

Love munching on nuts? Well, you will be glad to know that almonds, walnuts, pecans, pistachios, cashews and pine nuts are all great sources of protein. On an average, a handful of nuts offers around 3 to 7 g protein, peanuts and pine nuts offer the maximum supply of protein. On the other hand, seeds offer around 2 to 5 g of protein.



Eggs may be the perfect option for your breakfast but they can also be your protein suppliers. Apart from vitamin B12 and other minerals, eggs offer one of the best protein types that have the highest biological value. An egg offers around 6 g of protein.

Chia Seeds

Chia Seeds

Chia seed may not be the best of the protein sources but considering the amount of nutrition it offers it becomes an important protein source. Chia seeds are rich in fibre and calcium. They also offer good amount of protein, more than 3 - 5 g per cup.



Soy products can be a vegetarian’s version of meat products. You can easily find soy version of burgers, chicken patties, hot dogs, sausage and nearly every other kind of meat dish. Soy foods are rich in protein and can fulfil most of your protein requirements.

Beans & Lentils

Beans and lentils are one of the best and cheapest protein sources with a wide range of bean types to choose from. From kidney beans to garbanzo, white, black beans, or pinto beans, beans and lentils have got you covered when it comes to protein intake. A cup of cooked beans offers around 12 to 14 g of protein while cooked lentils offer even more i.e. around 18 g per cup.

Combine foods

Mix the protein rich foods in your diet to increase the overall protein intake. Make yourself a breakfast using eggs and soy. Then grab a handful of nuts to get even more protein. You can also drink a glass of milk to add more protein to your diet.

Add protein toppings to everything

You can increase the protein content in your food items by simply adding protein rich toppings. Use protein rich sources such as Greek yoghurt, nuts, and liquid amino acids as toppings to protein deficient foods items.

Image Courtesy: Getty



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