The 13 Best Protein Sources Vegetarians
Here are 13 plant foods that contain a high amount of protein per serving.
Tofu, tempeh, and edamame
All three soy-based proteins contain iron, calcium, and 12–20 grams of protein per 3.5-ounce (100-gram) serving
Lentils are also a great source of fiber, providing over half of your recommended daily fiber intake in a single cup (198 grams)
They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds
Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12
Hemp seeds also contain high levels of magnesium, iron, calcium, zinc, and selenium.
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Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins
Amaranth and quinoa
Amaranth and quinoa provide 8–9 grams of protein per cooked cup (185 grams) and are complete sources of protein
Not only does it contain 6 grams of protein per cup (244 mL), it’s also an excellent source of calcium, vitamin D, and vitamin B12
Oats and oatmeal
Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of fiber.
With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve their spot on the list of top plant-based proteins
One ounce (28 grams) contains 5–7 grams of protein, depending on the variety
Protein-rich fruits and vegetables
Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts
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