​10 vegetarian sources and how much protein they contain​

Dec 3, 2024

TOI Lifestyle Desk

If you are a vegetarian, here are a few amazing protein sources

Protein is an essential nutrient that helps in building lean muscle, and helps maintain a healthy weight. Vegetarians often lose out on protein because of the misinformation that animal sources have more protein. Here are good protein rich vegetarian sources.

Paneer

Paneer, a popular Indian staple, provides 18-20g of protein per 100g. It’s versatile and can be enjoyed in curries, salads, or as a snack, making it a delicious way to meet protein needs.

Lentils (Dal)

Cooked lentils offer 7-9g of protein per 100g. Varieties like toor, moong, and masoor dal are staples in Indian households, providing an affordable and nutritious protein source for everyday meals.

Chickpeas (Chana)

Boiled chickpeas provide around 8-9g of protein per 100g. They can be enjoyed in curries, salads, or snacks like roasted chana, making them a filling and protein-rich option.

Soya chunks

Soya chunks, also known as “vegetarian meat,” provide a whopping 52g of protein per 100g (dry weight). They are an excellent protein source for vegetarians, often used in curries and stir-fries.

Quinoa

Quinoa, though not traditional in India, is gaining popularity for its 4-5g of protein per 100g (cooked). It can replace rice or be used in pulao, khichdi, or salads.

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Peanuts

Roasted peanuts provide around 25g of protein per 100g. A staple in Indian snacks like poha or chikki, they’re a delicious, protein-packed addition to your diet.

Green peas

Cooked green peas offer about 5g of protein per 100g. They are commonly used in curries, parathas, and pulao, adding flavor and nutrition to meals.

Almonds

Almonds contain approximately 21g of protein per 100g. Popular as snacks or used in sweets, they are a nutritious source of protein and healthy fats.

Spinach (Palak)

Cooked spinach offers about 2.9g of protein per 100g. While its protein content is moderate, it pairs well with dals and paneer, boosting overall protein intake.

Sprouted moong beans

Sprouted moong provides around 7g of protein per 100g. A common ingredient in salads, it’s a highly nutritious and digestible protein source, ideal for snacks or breakfast.

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