19 Scientific High Protein Foods For Vegetarians

Written by Akash

What vegetarian people do eat? Many people have asked you this question so many times right? Now you can proudly tell them that Vegetarians can eat eggs. Yes vegan people can eat the egg, Here I have a list of High Protein Foods For Vegetarians.

Many people have protein deficiency, especially who are skinny to build muscles they need protein.

But what vegetarian people should eat to fill protein deficiency? Well here I have list of protein rich foods.

High Protein Foods For Vegetarians


1.Lentils: (Masoor Dal)

High Protein Food For Vegetarians


Lentils are the small power house of protein, A 100 grams of lentils gives you about 9 grams of protein and more than 17 grams of carbohydrates.

Rather than this lentils will help you to lower your cholesterol level.

There are different types of lentils present in the market like, Green lentils, Brown lentils, Yellow lentils, black lentils.

There are several ways to include lentils in your diet you should try Lentil Soup With Garlic And Tomato this is the best way to include lentils in your diet.

2. Chickpeas (chana)

High Protein Foods For Vegetarians


Chickpeas are easily available out there in the market, or ask your mom to get it for you.

The 100 grams of chickpeas gives you around 20 grams of protein power.

So, how do you have chickpeas in your diet? 

Simply go to your mom and ask her to cook something tasty with those chickpeas. 

Wait a minute! why don’t you try it by yourself! Here you can try to make Spinach And Chickpea Soup.

3. Nuts

High Protein Foods For Vegetarians

Image source pixabay

Nuts are major source of high protein for vegetarians with severel health benefits.

You can have,

  1. Almonds: a handfuls of almonds gives you about 9-10 grams of protein.
  2. Pistachios: again a 20 grams of pistachios gives you around 5 grams of protein.
  3. Walnuts: walnuts are hard to crack but it has the major source of omega-3 fatty acids. A 30 grams of walnuts gives you around 5 grams of protein.
  4. Cashews: Where cashew are my favourite too, a 30 grams of protein gives you around 7 grams of high rich protein.

These are few nuts which are high in protein.


High Protein Foods For Vegetarians

Say cheese! well you have say yes to cheese, because it have more protein than other foods.

You can have cottage cheese which gives you around 25 grams of protein when you serve 100 grams of cheese.



High Protein Food


Wait! What? Is The Egg Vegetarian?

Well, I had the same question about eggs, but the answer is yes, the egg is vegetarian.

Read: How To Make Egg Fried Rice Chinese Style

How? Well, egg has no life inside means we are consuming egg before formation of life inside the egg. 

So, it’s a goods news for all of us that vegetarians can eat eggs.

A 100 grams of eggs gives you around 12-14 grams of protein.

For a healthy person having 3 eggs per day could be very beneficial. You must eat the whole egg without throwing the egg yolk.




Ever wondered how much protein will you get from soybeans? 

From 100 grams of soybeans you get about 36 grams of protein, that’s the great amount of protein isn’t it!

Soy beans considered in high protein low fat foods.

7. Dairy Products

camel milk health benefits


Dairy products like cheese, yogurt, milk will help you to maintain taste of your tongue.

I have a question for you!

Have you ever tried camel milk?

Well even i haven’t tried it but, i was willing to. Camel’s milk is much more beneficial than cow’s milk.

It has similar taste like cow’s milk, Want to know more about it read this article here>>> Camel Milk Health Benefits Will Surprise You!!!

8. Oats

Oats extremely nutritious and filled with good amount of protein and carbohydrates.

From 100 grams of oatmeal you get 389 calories and approx. 17 grams of high-rich protein.

Try cooking oats by yourself

These are sources of high protein foods for vegetarians, rather than this we have several sources of protein intake.

There are many more vegetables and fruits are available in the market which you can get easily.

Here is the list of vegetables and fruits that contain a good amount of protein power.

Also Read: How To Gain Weight In 1 Month

9. Broccoli


A 100 grams of broccoli gives you about 3 grams of protein, It’s not that great amount but, consider eating green veggies for good health as well.

There are several health benefits of broccoli like it helps to prevent inflammation, kidney cancer, breast cancer, etc.

It may help you to control blood sugar level. 

10. Asparagus



Asparagus has a 3 grams of protein if you serve a 100 grams.

It holds great amount of vitamin A, C, E, and K.

You can simply try to cook asparagus, here is the recipe Click here




11. Avocado

Avocado promotes healthy heart, it helps you to lower your cholesterol in the body.

Also helps you keep your skin healthy, with this a 100 grams of avocado gives you about 3 grams of protein.

So, include avocado in your list of healthy eating chart. 

12. Spinach

Why should you increase intake of spinach in your diet? The major role of spinach is to improve your eyesight.

A 100 grams of serving spinach gives you about 23 calories and about 2.9 grams of protein.


So, it’s always better to pay for food rather than paying for a doctor.

These are few High Protein Foods For Vegetarians now let’s move towords fruits which holds a great amount protein.

13. Beetroot

How about having raw beetroot on daily diet? well it’s much more healthier.

It helps you to maintain a red blood cells (RBC) in the blood.

Having a whole beetroot gives you around 2 grams of protein.


14. Guava

It comes in the list of my favorite fruit. it is so delicious that I could eat 2 to 3 guavas at a time.

A 100 grams of guava gives you about 2.5 grams of protein and a high amount of Vitamin C

Not only guava but also its extract leaf will help you to lower your blood pressure. So this worth it. 

15. Apricot

Apricots are highly rich in vitamin A and vitamin C, Apricots are great source of antioxidants which will help you to prevent illness.


Having apricots in your daily routing may promotes healthy skin.

Also, helps to improve liver health naturally.

A 1 cup of sliced apricots can give you about 2.7 grams of protein, so include apricots in your diet to increase your protein intake.

16. Jackfruit

You might been seen a bigger fruit than jackfruit, like it’s size it has several health benefits with a great number of high rich protein.

A cup of sliced jackfruit will gives around 3 grams of protein.

There are several ways to consume jackfruit, either you can eat it raw or you can cook it in seversl ways. check them out here.

17. Maize

Another great source of high rich protein, maize is agood source of

  • calories almost 86 grams per 100 grams
  • protein almost 3.75 grams per 100 grams of serving
  • 270 mg of potassium per 100 grams

Maize is mainly consume in rainy and winter in season. so another great source of protein check out more health benefits of maize (corn)

18. Tempeh

Have you ever heard about tempeh?  tempeh holds the surprising amout of protein within it.

Tempeh is an Indonesian soy product which made by binding soybeans into the form of small pieces of cake.

It has the great amount of protein about 19 grams per 100 grams of serving.

It might be hard to find tempeh in stores but consider having soybeans rather then tempeh.

And if will you able to find tempeh that will be your great victory. Read more about tempeh

19. Kidney Beans

kidney beans

Why does it called kidney beans? Because it has shape like kidney. It gives much more protein.

185 grams of raw kidney beans gives you about 45 grams of protein. With this kidney beans has a good amount of iron and magnesium.

These foods will help your boost protein intake and also will help you to gain weight within a month




Here is the list of high protein foods for vegetarians, that you may include in your diet.

Rather than this if you are athlete or GYM going person who is working on their physique then having a supplement (protein powder) will be a good choice for you.

How much protein did you need per day?

An average weight person needs about 55 grams of protein intake per day.
And women need about 45 grams of protein per day.

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