List of 10 High Protein Rich Foods for Vegetarians

List of 10 High Protein Rich Foods for Vegetarians

Protein plays an important role in Muscle Growth, Weight loss, Muscle Recovery or you just want good overall health. Our body makes a few of the proteins by itself others need to be consumed. But vegetarian protein sources as very few in number as we can’t get enough protein & amino acids from Vegetarian sources. Though that’s why nowadays a wide range of protein supplements are available in the market. Like the Whey Protein, Whey Protein Isolates, Whey Protein Concentrate, Hydrolyzed Whey Protein, Casein Protein & more.So if you are looking protein-rich foods

How much protein do you need in a day?

The recommended intake of protein is around 45-65 grams of an adult may vary from person to person as they weigh. To know your exact daily protein intake check the link Protein Calculator. Fill in your Age, Gender, Height (in cm), Weight (in kg), Daily Activity.

10 High Protein Rich Foods

Here are the top 20 High Vegetarian protein source that can fulfill your daily protein intake doesn’t matter you are an Athlete, Bodybuilder, just starting hitting Gym, or need to fulfill your daily protein intake. The list goes for all.

Greek Yogurt

Protein content- 23 grams per cup.

Yogurt contains a much higher amount of protein than milk. Greek Yogurt is very good for health as it contains Probiotics which are the healthy bacteria help in boosting our immune system & make our gut healthy.

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Cottage Cheese

Protein content- 11 grams per 100 grams.

Cottage Cheese despite protein there is a decent amount of other vitamins & minerals like Vitamin B6, Copper & Zinc.


Protein content- 18 grams per cooked 240ml cup.

Lentils or daal are very popular things in our Indian meals. Lentils contain slowly digested carbs & are a good source of fiber & help maintain healthy bacteria within the gut. 

Peanut Butter

Protein content- 25 grams per 100 grams.

Peanut Butter is just roasted peanuts & then grounded till it becomes a paste. It is rich in protein & low in carbs.


Protein content- 10 grams per 100 grams.

Quinoa is a whole grain that is getting popular in India. Quinoa is a plant-based protein having several types of Amino Acids & is high in fibers & is a rich source of Antioxidants.

Kidney Beans

Protein content- 10 grams per 100 grams.

Kidney Beans or Rajma are consumed boiled & are a good source of Protein, Carbs & Fiber.


Protein content- 7-10 grams per 100 grams.

Nuts are an excellent source of protein, fat & fiber. Also packed with vitamins & minerals like Vitamin E & Magnesium.

Soybean Chunks

Protein content- 36 grams per 100 grams.

They are full of omega 3 fatty acids, protein & lots of fiber. Also rich in Calcium & iron. Though too much soya chunks can increase uric acid & estrogen levels in your body. Hence only 34-40 grams in a day is recommended.

Whole Wheat Bread

Protein content- 4 grams per 1 slice of 29 grams.

Whole wheat bread or Wheat bread are good source of Vitamin C, Vitamin A , Iron, Calcium.


Protein content- 7 grams per cooked 120g.

Chickpeas, also known as Kabuli chana in Hindi are equally rich in protein, Potassium, Calcium, Vitamin A, Vitamin D & Dietary Fiber.


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