11 Protein Sources For Vegetarians That You Should Know

Proteins are bodybuilding meals that provide us the energy we need when we need it, help us grow muscle, burn fat, and ultimately keep us healthy.

The daily recommended intake of protein is significantly influenced by an individual’s weight and age.

The Recommended Daily Allowance (RDA) states that 0.8 grams of protein per kilogram of body weight should be consumed per day.

This recommendation also shows that this amount is the bare minimum that a person should eat to stay healthy, which also means that a person should typically consume more than this limit and not restrict himself to this particular limit.

Foods with a lot of lean protein are common among meat eaters. However, because there are few options available to vegetarians like me, it could be challenging to get the recommended amount of protein each day.

Your health may suffer if you continue to consume insufficient amounts of protein each day. While steak, eggs, and chicken come to mind first when we think of protein-rich foods, there are other options as well.

There are many protein sources you could include in your plant-based diet, even if you decided to give up meat and dairy.

In this article, we will be looking at some of the better protein sources for vegetarians.

protein source for vegan


Protein Sources For Vegetarians

Here are some of the best protein sources for vegetarians:

  1. Peanuts

    Peanuts, or what the locals call them, are a rich source of carbohydrates, potassium, and lipids. Additionally, they are used to extract oil, which is frequently used in cooking.

    Due to their high content of healthy fats and proteins and low carbohydrate content, peanuts are believed to aid in weight loss. Despite being healthful, if ingested in excess, these nuts could cause you to put on weight.

  2. Amaranth

    Amaranth grains are an exception to the rule that grains aren’t a good source of protein. Compared to the main Indian staples of rice and wheat, this ancient grain has higher protein.

    We could get 4 grams of protein from two tablespoons, or 30 grams, of uncooked amaranth grains. They also supply us with a variety of necessary minerals, such as phosphorus, thiamine, magnesium, and iron.

  3. Soybean

    For vegans, soybean is a good source of vegetarian protein. It contains plenty of amino acids. In addition, glycinin and beta-conglycinin are abundant in soybean.

    Daidzein and genistein, which are found in soy, help the body produce phytoestrogen. Isoflavones found in soybeans may help lower the risk of breast cancer.

    Soybean could be is consumed in the form of curry or by mixing with millet, flattened rice, or a sandwich.

    You might be familiar with edamame, the young bean straight from the green soybean pod, as a result of the popularity of Japanese food.

    The rare plant-based food edamame, which contains all nine essential amino acids, is a true protein powerhouse.

    Additionally, edamame is a good source of soluble and insoluble fiber as well as bioactive substances being researched for their potential to help the body’s total blood lipids.

    There are over 18 grams of protein in one cup of cooked edamame. To help improve lipid profiles, some experts even advocate consuming 25 grams of soy daily.

  4. Buckwheat

    Buckwheat is a form of rhubarb and not a form of wheat at all. While most cultures consume the seeds whole or ground into flour, which makes a terrific base for gluten-free pancakes.

    The Japanese make soba noodles from the plant or make oatmeal-like groats by cooking the hulled kernels.

    Buckwheat is incredibly healthy, as some research suggests that it may lower blood pressure, blood cholesterol, and blood sugar levels.

  5. Quinoa

    Another miracle meal that has gained popularity for its many health advantages is the super-grain quinoa. Quinoa is a pseudocereal, which are plants that produce fruits or seeds that are eaten as grains but aren’t actual cereal grains or grasses.

    Pseudocereals are typically gluten-free and high in protein. The good bacteria in your gut are fed by quinoa, which is a good source of protein and has a good amount of fiber.

  6. Green Peas

    Green peas are a surprisingly good source of protein.  According to a study, a cup of peas has 8 grams of protein. Equal amounts of five and a wealth of vitamins and minerals are also provided.

    Peas are so simple to prepare. Since they are frequently found frozen, you may easily toss them into soups, salads, and spaghetti. Additionally, you may mash them with avocado and put them on toast.

  7. Millet

    South Asia has a huge selection of millet varieties. A renewed interest in the ancient grain and a growing appreciation for its health advantages have occurred.

    Millets are a good source of protein. More recipes than merely rice substitutes could be made with millet.

    Use millet to make various dishes. To avoid getting tired of eating the same millet frequently, rotate different varieties. Millet could be used to make a variety of desserts as well.

  8. Tofu

    These are produced using squeezed and cheese-like processing of soybean curds. Tofu contains distilled soy protein, one of the finest sources of plant protein.

    In addition, it has 10–19 grams of protein per 100 grams, as well as iron and calcium. Despite its sometimes bland flavor, tofu readily takes on the flavors of other ingredients in any dish.

  9. Milk

    A well-liked protein source is a milk. It could be added to tea or coffee or eaten on its own as curd or yogurt.

    One of the effective ways to increase your protein intake is by drinking milk. Full-cream milk has 11 grams of protein per serving, compared to about 9 grams in skim milk. 9 g of protein is contained in one cup.

  10. Lentils

    Lentils, whether green or red, are rich sources of protein, fiber, and essential elements like potassium and iron. In a serving of 1/2 cup of cooked lentils, 8.84 grams of protein are included.

    The fibers in lentils tend to feed the beneficial bacteria in our colon. thereby encouraging gut health. Iron, manganese, and folate are all abundant in lentils. They have a lot of antioxidants in them.

  11. Greek Yogurt

    Greek yogurt is a tasty source of protein. It is a terrific post-workout snack and a good alternative for breakfast because it is heavy in fat and low in carbohydrates.

    Live active cultures have been associated with improved digestive health, immune system stimulation, and weight loss. The body receives about 20 grams of protein per cup serving. 28 g of protein are contained in one cup.


You may be aware of the significance of meal planning for vegans to guarantee they consume enough dietary protein, calcium, iron, and vitamin B-12.

Vegans could consume balanced diets that support a healthy body with the right protein-based plant food. A vegetarian is someone who avoids eating any meat or meat products.

They decide to eat mostly plants and things derived from plants. This eating pattern is practiced by many people around the world for spiritual or other motivations.

The group of macronutrients called macros, which also includes carbohydrates and fats, is what the human body needs to function. The creation, upkeep, and repair of human cells within the body depend primarily on proteins.

For vegetarians, it’s crucial to pick the proper protein sources to make up for the lack of high-quality, bioavailable animal protein and guarantee that all bodily processes move along at the proper rate.