List of Protein Rich Food for Vegetarians
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Oct 23, 2024 Published on: Apr 10, 2022
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By Dr. Nikita Toshi +2 more
Table of Contents
Proteins are an important part of our daily diet. They provide our muscles, cells, and other vital tissues with the growth factors that are required to keep them healthy and functioning normally.
In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins. It is quite common in clinical practice to see vegetarians suffering from low vitamin B12 levels, though clinical evidence suggests that people who follow vegetarian diets have a lower incidence of developing heart disease and related complications.
In this article, we shall take a look at a brief list of protein-rich foods for vegetarians.
Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.
Proteins are basically made of building blocks called amino acids. Amino acids are essential for cell growth and development throughout our lifetime. Proteins form the basic structure of not just our vital organs, but also our skin, hair, and numerous other important parts of our body. If we consume lesser quantities of protein, we could lose muscle strength and muscle mass and become weaker. For individuals who are recovering from a medical illness, a high protein intake often helps in faster recovery.
Did You Know?
The following is a rough summary of daily protein requirements based on weight.
Did you know that approximately one-fifth of your body weight is made up of protein? Yes, you heard it right! Protein is not just a nutrient but a building block for your very existence. It plays a crucial role in the structure and function of every cell and tissue of the body, from your luscious locks and sturdy nails to your life-sustaining blood, resilient skin and robust bones.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Note that protein requirements will vary on the basis of sex, age, level of physical activity, and other factors like whether you are pregnant or breastfeeding.
Let’s take a look at some of the protein-rich foods that are available in the vegetarian group.
Lentils, also called daal, is a popular addition to an everyday meal in India. Each cup of lentils contains about 18 g of protein making it an excellent source of vegetarian protein. Lentils can be had in the form of soups or can be eaten with rotis or even rice.
In addition to protein, lentils also contain a good quantity of fibre which can help maintain healthy bacteria within the gut. There is some understanding that regular consumption of lentils may also reduce the risk of developing heart disease and cancer. However, a small number of individuals who consume lentils on a regular basis may notice excessive flatulence. This is not unique to lentils but is generally seen with a high protein diet.
Lentils also contain quality antioxidants and numerous minerals which can help protect the cells. Make sure you have a cup full of lentils every day to get your dose of protein.
Legumes include varieties of beans such as kidney beans, black beans, chickpeas, and similar ones that are widely considered to be a powerhouse of proteins. Chickpeas contain about 15 g of protein per serving and also contains numerous other elements and minerals that can keep you healthy, strong, and fit. Clinical studies also found that regular consumption of legumes can help keep cholesterol levels low.
Chickpeas and other legumes are great in salads or in the form of low-fat, low salt curries.
Nuts are basically superfoods. If you wish to follow a good veg protein diet, you should strongly consider adding nuts to the cavalry. Nuts such as almonds and cashew nuts are an excellent source of protein and are always included in the protein foods veg list.
On average, eating about 20 to 25 whole almonds every day can give you about 6 g of protein. However, this can be quite a lot to eat in one go and just having a handful of mixed nuts every day can give you the protein boost your body requires. Not just that, nuts also contain a good quantity of dietary fiber and vitamin E.
If you are looking for a heart-healthy snack and protein-rich food for vegetarians, make sure you include nuts as a part of your daily diet. However, make sure you keep the salt intake low and avoid eating salted nuts.
We’re about to uncover a fascinating fact about protein—one that sets it apart from fats and carbohydrates. Your body relies on protein to build and repair tissues, but unlike the others, protein cannot be stored as a reserve. This means that you must provide a continuous supply of protein through your diet to meet your body’s repair and maintenance needs.
Dr. Rajeev Singh, BAMS
You wouldn’t think to look at it, but green peas are an excellent source of protein. A cup full of these green beauties gives you nearly 9 g of protein. In addition to this, they are rich in vitamins A, K, and C and also contain numerous minerals and a high quantity of fiber. Simply including green peas in your daily vegetarian diet can help give you the additional protein your body requires.
Quinoa is gradually catching on in India as a food that is healthy, low in fat, and high in protein. Each cup of quinoa can provide around 9 grams of protein and is excellent for those who suffer from diabetes. They are rich in dietary fiber, which can help in keeping the blood sugar levels under control. Their glycemic index (GI) is 53. Keeping in mind that GI of 55 or below is considered low, quinoa is an ideal food that can be included in a diabetic diet plan. You may refer to the Glycemic Index Food Chart to find out the GI of other foods. Besides these, quinoa also contains a high quantity of complex carbohydrates and numerous minerals. Quinoa is definitely one for the protein foods veg list.
Of late, there is been a fair amount of advertising regarding soy milk as a good source of protein and this is entirely true. There are many individuals who are intolerant to lactose who require an alternative source of protein, and soy milk is a great one, containing nearly 7 g of protein per cup. But it is not just the protein that makes soy milk an excellent food; it is also a good source of calcium, vitamin B12, and vitamin D. However, the latter vitamins are usually present in soy milk that has been fortified.
You could add soy milk to your tea or coffee or you could just drink it directly. Avoid the sweetened variety as this can add to your body weight and would nullify the healthy effects of consuming this protein-rich food regularly.
Additionally, there are several products made from soy other than milk which is also protein-rich. These include tofu (made from the curd of soy milk), edamame (a preparation made from immature soybeans, boiled or steamed) and tempeh (a fermented preparation native to Java, it is made in a cake form). These products all come with similar health benefits to soy milk since they maintain their high protein content but they also have added benefits like other nutrients. They can also ease hunger pangs since they are solid foods unlike soy milk, this, in turn, helps to reduce your food consumption. These products can thus not only help to provide your daily requirement of protein but also aid you when you try to lose weight.
There is no doubt that oats are superfoods. Not only are they high in protein but they are a powerhouse of soluble fiber and clinically proven to help reduce the risk of developing heart disease and to lower cholesterol. A small cup of oats can provide you with nearly 6 g of protein and a quarter of your daily requirement of fibre. They also help regulate blood sugar levels, owing to their high fiber content and low glycemic index. You can take a look at the Diabetes Food Chart to find other foods that can help control diabetes better.
Try and avoid masala oats or ready meals as these contain higher quantities of salt and may not be the healthy start to the day that you hope you will get from them. Instead, buy regular oats and consume them with milk and a spoonful of honey sprinkled with almonds. You could even chop some fruit up into them, or add a fistful of berries. A cup full of oats in the morning is a great way to start your day.
Chia seeds have recently caught on in India and are being used more and more in our country as a superfood. A 35 g serving of Chia seeds contains 6 g of protein and a whopping 13 g of fibre! In addition to this, they are also high in nutrients such as calcium, magnesium, and iron and also contain omega-3 fatty acids and numerous antioxidants that can keep you fighting fit.
Chia seeds are easy to use and make sure that you consume the organic variety. Also, make sure that what you are consuming are not basil seeds as they look quite similar to Chia seeds. Simply soaking Chia seeds in water for a short time and then having them with your favorite beverage can give you the nutritional boost your body deserves. Chia seeds are a great protein for vegans.
Vegetables are widely considered to just contain vitamins and minerals with a small number of carbohydrates and proteins. However, there are some vegetables that have a greater quantity of protein such as spinach, potatoes, broccoli, asparagus, and even sweet potatoes. Though the quantity of protein each of these is not comparable to non-vegetarian sources, it still is quite a decent value at around 5 g per cup full of veggie cooked.
Fruits are generally poorer sources of protein. That being said, fruits such as bananas, guava, and certain berries have a decent quantity of protein in them. However, don’t rely on fruits as your source of protein instead, choose from one of the options listed earlier in this article.
Edamame is soybeans that have not been fully matured, typically eaten as a side dish in the eastern countries of Asia. Edamame may be found in popular dishes like sushi or can be consumed as a standalone snack/meal. This form of soybean may be cooked and eaten either in the pods or as beans. Due to its simplistic preparation, edamame is a protein-rich vegetarian food that can be easily added to any diet. Edamame has about 12g of protein per 100g of beans.
Although not really a species of rice, wild rice is a grain found and grown by the native peoples of North America and in certain parts of China. This grain is slightly chewy with an almost vegetable-like taste and provides a lot of nutrition including 15%-20% of your daily required zinc and manganese. Wild rice has a protein content of about 4g per serving of 100g, keep in mind that you may eat more than just 100g of wild rice in each meal. Wild rice may be a great staple protein-rich vegetarian food to add to your diet since it can be consumed regularly (even multiple times a day). Of course, we recommend having this food along with other dishes, you might end up getting bored of plain cooked wild rice.
Apart from being high in fiber and overall great for health as a green vegetable, Brussels sprouts are also surprisingly a good source of protein. While its protein content of 3-4g per 100g does not make it a competitor to meats and eggs, it is still a high protein-rich vegetarian food that you should add to your diet. Add protein to your salads with this veggie, or simply steam or roast Brussels sprouts as a midday meal.
Also Read: Brussels Sprouts: Uses, Benefits & Side Effects
Corn is one of the most cultivated crops in existence today, it is used for the production of corn syrup, and cornflour and used as a food source by itself. Sweet corn is a yummy snack to try, whether boiled, steamed or roasted with a delicious slathering of butter on top. Sweet Corn has a 3.3g protein content in every 100g serving, along with an almost non-existent fat and no cholesterol.
Avocado is a fruit native to North America that has gained popularity as a superfood due to its highly nutritious nature, both in macronutrients and the vitamins and minerals it contains. Although it was initially popularised in Mexican cuisine, avocado is fast becoming a protein-rich vegetarian food for bodybuilding and fitness routines. Avocados can be eaten as is, just sliced up or added to salads and other preparations like guacamole.
It’s time to debunk a common misconception that you need to be non-vegetarian to fulfil your protein requirements. Contrary to popular belief, you can absolutely meet your protein needs through a vegetarian or plant-based diet. Explore the vast array of protein-rich plant foods available and create delicious, nutrient-dense meals that support your health and fitness goals.
Dr. Smita Barode, B.A.M.S, M.S.
Yes, eating too much protein can put you at risk of developing kidney stones. Further, those who eat a higher quantity of saturated fat and red meat on a weekly basis are at risk of suffering from various kinds of heart disorders and colon cancer. Ideally, the recommended protein amount for men daily is 56 grams and for women 46 grams. However, this can vary depending upon your height and weight.
The Indian summer can be unbearable and uncomfortable. As the mercury rises, our desire to eat food dips. But there are ways to maintain a healthy diet and your fitness regime without having to compromise on food. When the heat gets too much, here are some ‘cool’ ways to include protein in your diet:
> Chilled protein shakes
> Raita to have with your meal
> Watermelon seeds
> Have more lentil soup
To keep yourself fit, warm, and well-cared during the cold winter months, you should eat the following protein items:
> Eggs
> Nuts and seeds
> Lentil soup
> Soy
> Chickpea curry
In order to ensure that you are getting your ‘complete protein source’ through your daily meals, add these foods to your diet:
> Amaranth: A type of pseudocereal that acts as an alternative to gluten-free grain originally a staple in Mayan and Aztec cultures.
> Buckwheat: A plant-based pseudocereal that is a good source of manganese, magnesium, iron, copper, and phosphorus.
> Ezekiel Bread: A highly nutritious bread that contains the goodness of nine essential amino acids because it is made from a combination of soybeans, millet, spelt, lentils, wheat and barley.
> Spirulina: A type of algae-based supplement
> Hemp Seeds: Comes from the plant cannabis sativa and is rich in alpha-linolenic acid and essential fatty acid omega 6.
> Nutritional Yeast: a deactivated strain of saccharomyces cerevisiae with a characteristic umami flavour that imparts a cheese-like flavour to pasta, mashed potatoes, and popcorn. Sold in the market as flakes or yellow powder.
> Hummus & Pita bread: Hummus in combination with pita bread is a classic Middle-Eastern dish that provides you with all nine essential acids. This is because hummus is made from ground chickpeas and the dough of pita bread is made from a type of wheat that is low in lysine.
Yes, protein-rich food can contribute to weight gain if consumed in excess, as proteins provide calories like other macronutrients. However, protein also promotes muscle growth and can enhance satiety, potentially aiding in weight management by reducing overall calorie intake.
Yes, consuming high amounts of protein-rich foods, especially those containing purines like red meat and seafood, can increase uric acid levels in the body. This is because purines are metabolized into uric acid, which can lead to elevated levels and potentially contribute to conditions like gout.
A protein-rich diet can cause constipation, particularly if it lacks sufficient fiber. Many protein-rich foods, such as meat and dairy, do not contain fiber, which is essential for healthy digestion and regular bowel movements. To prevent constipation, it’s important to balance a protein-rich diet with plenty of fiber from fruits, vegetables, and whole grains.
The body needs protein-rich food to build and repair tissues, produce essential enzymes and hormones, and support immune function. Proteins also play a crucial role in muscle development and overall cellular health.
Yes, you can eat protein-rich foods at night. Consuming protein before bed can help with muscle repair and growth during sleep and may promote feelings of fullness, potentially aiding in weight management. However, it’s important to choose easily digestible protein sources and avoid overeating to ensure a good night’s rest.
After eating protein-rich food, you might feel more satisfied and full, as protein promotes satiety. You could also experience a stable energy level since protein helps regulate blood sugar. Additionally, you might notice improved muscle recovery if you engage in physical activity, as protein supports muscle repair and growth.
Yes, protein-rich food is beneficial for hair growth. Proteins, especially keratin, are essential components of hair structure. Consuming adequate protein supports the production of keratin and promotes strong, healthy hair. A diet lacking in protein can lead to hair thinning and loss.
Mushrooms are not typically considered a high-protein food. While they do contain some protein, their protein content is relatively low compared to other sources like meat, dairy, legumes, and nuts. However, they are a nutritious addition to a balanced diet, offering vitamins, minerals, and fiber.
Yes, rice does contain protein, but in relatively small amounts compared to other protein-rich foods. For instance, a cup of cooked white rice has about 4-5 grams of protein, while brown rice contains slightly more. While rice can contribute to your overall protein intake, it is not a primary source of protein in most diets.
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It is valuable content to make people aware of plant-based protein. Love your post . Keep sharing this type of content for vegan lovers.
Thanks for your feedback. Please stay tuned for more such articles.