Top Vegetarian Protein Sources

  • Everyone want to know about the best vegetarian protein sources. Lot’s of people are vegan and they don’t eat non-veg food but they want to build muscle. Specially in India the majority of people are vegetarian and they never eat anything from the non-veg items. Nowadays people are motivating themselves to involve in different types of physical activity and if they do workout or any other physical activity then there body need a good amount of protein for muscle recovery. In this paragraph I’m going to cover the top vegetarian food from which you get the good amount of protein.

Vegetarian Protein Sources

1. Tofu :- 

  • It is one of the best protein source available for vegetarian. Tofu is also known by the name bean curd. Tofu is made by soybeans and very much popular in Japan, China and many part of South Asia. This tasty food is made by dried soybeans Which is soak in water. After soaking in water the soybeans is going to crushed and boiled in hot water.  Per 100 grams of tofu contains :-
  • Protein = 15 grams
  • Carbs = 15 grams
  • Fats = 8 grams
tofu vegetarian protein sources

2. Paneer :-

  • Paneer is the fresh cheese which is common and very famous in India. It is cubic in shape and once you eat this delicious dish, you are gonna love this. It is also a good source of protein. It is made by the milk. I recommend you to prepare a low fat milk at home. All you have to do is to purchase low fat milk from the market and cook it at your home. Comment down if you want a specific article on how to make paneer. Per 100 grams of paneer contains :-
  • Protein = 18 grams
  • Carbs = 1 grams
  • Fats = 20 grams
paneer vegetarian protein sources

3. Legumes :- I. Black kidney beans

                         II. Chickpeas

                        III. Black channa

  • All three have almost similar nutrition value.  Legumes are plant based seeds which are high in nutrition. You going to get high nutrition value in tasty foods like the three seeds I mention.Eat legumes in a right amount because they are high in carbs. So if your goal is weight loss then eat it in the right amount. Per 100 grams legumes contains :-
  • Protein :- 15 grams
  • Carbs :- 40 grams
  • Fats :- 1 grams
  • Fibre :-  11 grams 
legumes vegetarian protein sources

4. Milk (Low Fat) :-

  • We all know that milk is the good source of nutrition and we all have to drink it everyday. A 500ml low fat milk contains :-
  • Protein = 18 grams
  • Carbs = 24 grams
  • Fats = 7.5 grams

5. Peanuts :-

  • Peanuts is another source of protein. You can also make peanuts butter and eat it with brown bread. Peanuts is known as different types of names at different places like groundnut, goober, or monkey nut, and taxonomically classified as Arachis hypogaea, is a legume crop grown mainly for its edible seeds. 30 grams of peanut contains :-
  • Protein = 7 grams
  • Carbs = 4.6 grams
  • Fats = 14 grams (Healthy Fats)

6. Lentils :-

  • Lentils are of different types. They are so good in there nutrition value and high in protein and carbs. You can definitely include lentils in your diet. It is a bushy annual plant knowns for it lens-shaped seeds. It is about 40cm tall, and the seeds grow in pods, usually with two seeds in each. Per 100 grams of lentils contains :-
  • Protein = 18 grams
  • Carbs = 40 grams
  • Fats = 0.8 grams
  • Fibre = 16 grams
  • Mix different Lentils together to make it a complete source of protein.

7. Soya Chunks :-

  • This is the best source of protein for vegetarian. But I highly recommend you to not eat more than 100 grams a day. Soya chunks are high in protein and you can find protein more than any other vegetarian food. Per 50 grams of soya chunks contains :-
  • Protein = 25 grams
  • Carbs = 17 grams
  • Fats = 0.2 grams
  • Fibre = 6.5 grams
soya chunks vegetarian protein sources
  • These are the top best sources of protein for vegetarian people. Hope you like this article and if you want to ask me something then feel free to ask in comment sections. Thankyou 
  • Health Is Wealth

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