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List Of Protein Rich Food for Vegetarians

Protein Rich Vegetarian Foods

Many people believe that protein in large proportions is found only in non-Vegetarian food, and this opinion is wrong. There exist high protein vegetarian foods and protein rich foods for vegans which provide us with a significant amount of protein that is enough for our body.

Many people do prefer protein powders and other protein rich supplements which provide you with the appropriate quantity of protein but in this blog, we will majorly be listing protein rich foods for vegetarians along with vegetarian protein recipes which can be cooked and baked at home in no time.

Read the blog below and get to know the vegetarian foods that are high in protein.

Why Your Body Needs Protein Rich Foods?

There exists a variety of Protein rich foods in veg. Below are the benefits of high protein vegetarian foods:

  • Protein lowers appetite and hunger:

Protein rich foods in veg reduce the gherlin concentrations which is the hunger hormone. That is why the consumption of veg food with high protein is necessary.

  • Improvisation of Cardiac Health:

Vegetarian foods rich in protein are very beneficial as they effectively lower the blood pressure and bad cholesterol levels in the body.

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  • Contributes to Muscle and Bone Strength:

High protein vegetarian foods contribute a lot to muscle strength. Protein foods for bodybuilding are vital as while workout and muscle training your body need much protein.

  • Postulates Healthy Skin:

Protein adds power to tissues that are subjected to regular wear and strain, such as the skin. Collagen is a fibrous protein present in plenty that gives the tissue cells the essential firmness. The robust and young aspect of the skin, as well as the absence of wrinkles, is primarily determined by the amount of collagen available in the body.

High Protein Foods for Vegetarians

Below is the list of vegetarian source of protein which can easily be prepared at home:

  • Lentils – Protein rich veg food

Lentils are also known as ‘Daal’. It is one of the best sources of protein in veg. The nutrition value of Lentils is very high and comprises almost 18g of protein in one single cup. The most advantageous thing about this protein rich veg diet is the making procedure is quite simple and takes very little time.

Not only protein but a significant amount of anti-oxidants and minerals are also found in lentils which makes it an excellent vegetarian protein meals. This rich protein veg food can be taken in form of soup if you wish to lose weight. Below is the detailed nutrition table of these protein rich foods in veg:

Nutrients in Lentils Amount per 1 Cup
Protein 18g of daily value
Vitamin B6 20%
Iron 36%
  • Legumes – Best source of protein for vegetarians

Legumes constitute a wide variety of beans including chickpeas, kidney beans (rajma), black beans, and much more. They are a very rich source of protein and are good for those who need the high protein vegetarian diet.

It is also a high protein vegetarian meals for weight loss and can be consumed in a few interesting ways as the recipe to make it is very simple. Below is the nutrition table of this best vegan protein sources:

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  • Nuts (Cashews and Almonds) – Best sources of protein in veg

Nuts are one of the best protein rich foods in veg. Not only protein but a significant amount of minerals and antioxidants are also found in Nuts. They are excellent for heart health and also the dynamo of energy.

The most advantageous thing about this protein rich food veg is that it provides you with instant nutrients i.e., you don’t need to bake or make it, simply consume it and yeah, you have already intake 40% of your daily protein requirement.

Nutrients in Nuts Amount per 1 Cup
Protein 27g of daily value
Vitamin B6 25% of daily value
Iron 19% of daily values
  • Cottage Cheese (Paneer) – Protein rich foods in veg

It is high protein food in veg and holds the potential to fulfill 1/4th of the daily value of total protein intake. It also offers a good amount of calcium which contributes to bone strength and muscle building. Below is the nutrition table of the protein rich foods for muscle gain i.e., Paneer.

Nutrients in Paneer Amount per 1 Cup
Protein 28g of daily value
Calcium 31% of daily value
Carbs 3.57 g of daily values
  • Oats and Oatmeal – Protein rich food

Oats is one of the best protein rich foods in veg. Not only protein, be it fiber, minerals, iron, and other nutrients, each one of these is found in abundance in Oats. Not only does it come under the ambit of good sources of protein for vegetarians, but can be prepared in multiple ways. That is the reason it is also known as a protein rich foods for vegetarians.

Nutrients in Oats Amount per 100 gms
Protein 16.9g of daily value
Fiber 10.7 g of daily value
Sugar 0 g of daily values

Best 5 Protein Rich Vegetables and Fruits

We have sorted the vegetables high in protein which can fulfill your daily protein requirement. Find the list below:

  • Green Peas – Utmost protein in vegetables

Green Peas are the prime source of protein in the segment of protein rich foods vegetable. Besides protein, other essential vitamins such as vitamin A and K are found in plenty of chickpeas. recipe of this high protein vegan meals is very simple and efficient. We have sorted the vegetables high in protein which can fulfill your daily protein requirement. Find the list below:

Nutrients in Green Peas Amount per 1 Cup
Protein 8.6g of daily value
Vitamin C 25% of daily value
Cholesterol 0g of daily values
  • Spinach – Protein rich vegetables

It is the best green vegetable rich in protein and vitamins. It is the primary source of protein that provides you with energy and boosts your immune system. It contributes almost 5.2 grams of protein to your daily diet. You can consume this rich protein veg food in form of a smoothie i.e., a green spinach smoothie which is also easier to make and serve.

Nutrients in Spinach Amount per 1 Cup
Protein 8.6g of daily value
Vitamin C 9% of daily value
Iron 5% of daily values
  • Sweet Corns – Rich protein Vegetables

If you would ask the best protein rich vegetable which is delicious too, then sweet corn is the best we would recommend. It contains a high quantity of protein, vitamin C, and potassium. Below is the nutrition table of high protein vegetarian foods i.e., sweet corns. This protein rich vegetarian diet can be prepared in almost 20 ways and all the recipes are very quick and simple.

Nutrients in Sweet Corn Amount per 1 Cup
Protein 4.7g of daily value
Vitamin C 11% of daily value
Potassium 8% of daily values
  • Guava – Protein Rich Fruit

Guava contains plenty of protein with very less or rather no amount of fats and cholesterol. There is no hustle and tussle of baking it or something. Just wash it and consume it right away and that is why you must include it in your veg protein diet.

Nutrients in Guava 1 unit of Guava
Protein 5g of daily value
Fat 1g of daily value
Vitamin C 380% of daily values
  • Kiwi – Protein Rich foods in Veg

Kiwi is one of the best protein rich foods in veg. It not only contains protein, but also a huge quantity of Vitamin C. It is very good for weight loss and also provides you with healthy skin. No rush of making it or following different recipes, just peel it off and enjoy this food rich in protein for vegetarian.

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Nutrients in Kiwi 1 unit of kiwi
Protein 2.1g of daily value
Calcium 6% of daily value
Vitamin C 278% of daily values

You must monitor your daily protein consumption and intake Protein rich foods in veg. Ensure that you make a high protein vegetarian diet plan to make it easier for you to track your daily protein intake. Eat healthy and stay healthy because after all ‘your health is the true wealth’!

About the author

Jaszmine Kaur