Protein Sources For Vegetarians: All You Need To Know


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Protein sources for vegetarians

Meat, fish, and eggs are a good source of protein to our bodies. But, if you are a vegetarian, you will have to look for alternative sources. And unless you chalk out a carefully prepared diet, you run the risk of creating a deficit of proteins in your body. And, this will make you vulnerable to a host of ailments. So, without further ado, here is a reliable list of protein sources for vegetarians.

What are some easily available protein sources for vegetarians?

On average, a woman needs 46 grams of proteins and a man needs 56 grams every day. Vegetable sources are more than capable of providing you with this daily requirement. Just ensure that you include the following food items in your everyday diet.

Cottage Cheese and Tofu

In every 100 gm, cottage cheese contains around 11.12 gm of proteins and tofu about 8 gm. They are also high in phosphorus, sodium, calcium, and folates. So try to include cottage cheese in your daily diet and if you are lactose intolerant, then opt for tofu.


Many people are hesitant to consume nuts because they harbour a misconception that nuts are fattening. But, these are good fats that can actually lower your Body Mass Index. More importantly, they are a powerhouse of proteins. Here are some nuts and their corresponding protein content per 100 gm –

  • Cashews: 18.2 gm
  • Pistachios: 20.27 gm
  • Peanuts: 25 gm
  • Almonds: 21 gm

You can mix them up and snack on them between meals or you could sprinkle them over your food. Alternatively, you can toss them into a blender to make butter that you can smear over bread.


Seeds have been a trusted source of proteins for ages. Here are some commonly available seeds and their respective protein content per 100 gm -

  • Sunflower seeds - 20.78 gm
  • Chia seeds - 16.5 gm
  • Pumpkin seeds - 29.84 gm
  • Flax seeds - 18.29 gm
  • Sesame seeds - 18 gm

Like nuts, you can munch on them as a healthy snack or add them to your cereal or porridge.


Lentils are yet another indispensable item in the list of protein sources for vegetarians.  They contain about 9 gm of proteins per 100 gm. They are chock full of not just proteins but iron, potassium, zinc, phosphorus and folate.


Beans are both nutritious and delicious. Your daily meals must comprise a helping of any one of these beans- soybeans, chickpeas, broad beans, kidney beans or lima beans. On average, 100 gm of beans contain about 20 gm of proteins.

Greek Yogurt

Greek Yogurt is free from unhealthy fats and contains more proteins (10 gm in every 100 gm) than any other type of curd. You can have it raw, or add it to your smoothies.


Couscous is a North African preparation and different countries have put their own spin on it. It contains 6 grams of protein per 100 grams. Moreover, it boosts your immunity, reduces your risk of suffering a heart attack and repairs damaged or torn muscles.


Protein sources of vegetarians are plant-based and there are plenty of options for you to choose from. In fact, if their diet is structured properly, vegetarians are more likely to get their required fill of daily proteins than people who consume meat and shy away from the veggies. [av_promobox button='yes' label='Consult a Specialist on MediBuddy' link='' link_target='' color='blue' custom_bg='#f00' custom_font='#ffffff' size='large' icon_select='no' icon='ue800' font='entypo-fontello']Going the vegan way is not hard when a proper diet is followed. To know more about which vegetarian foods can complement your protein and overall nutritional needs, talk to a Doctor through MediBuddy today.[/av_promobox] Sources:

  1. Vegetariantimes
  2. Eatingwell
  3. Healthline