20 best high protein vegetarian food sources

high protein foods

You generally start searching for protein-rich foods when you have joined the gymnasium near to your place. Basically what would have happened is, your gym instructor might have explained the importance of having a diet that has fewer carbs or fats and more protein. From that moment, you start searching for food that are sources of high-protein. Now, that will be a piece of cake for those who are non-vegetarian, because almost all meat-based products are rich in protein. The road gets tougher for those who prefer the green path, i.e., high protein vegetarian food sources.


A high protein low carb food diet is the first requirement if you are building muscle or trying to stay in the perfect shape. But, what to go for when you are are a vegetarian and only looking for high protein veg diet?


Don’t worry! There is multifarious protein-rich food for vegetarians to assist them in your weight loss journey. Here is a list of 20 different high protein vegetarian food items you can add to your diet for better performance at the gym. The following is also a high protein food list for weight loss.


Top 20 high protein vegetarian food sources  



Peanuts – 7 grams per 1 oz (28.4 grams)

Almonds – 6 grams per 1 oz (23 whole kernels)

Walnuts – 4.3 grams per 1 oz (7 full walnuts)


Easy to eat and no preparation required, nuts are one of the best options you could have in terms of protein. You could eat them raw or add to milk, salad, curry, or any other meal.


Points to remember

  • Almonds shouldn’t be eaten empty stomach; must be soaked overnight and skin peeled
  • Walnuts – Eat empty stomach for best results
  • Go for unsalted nuts and watch your sodium intake

VegetablesVegetables with proteins

Spinach – 2.9 grams per 100 grams

Broccoli – 2.8 grams per 100 grams

Asparagus – 2.4 grams per 100 grams


A deep dark green color directly implies that the vegetable is loaded with proteins. Spinach or more popularly known as “superfood” is filled with vitamins, minerals, and antioxidants apart from just proteins. Broccoli and Asparagus are other high protein veggies you can include in your diet.


Points to remember

  • Broccoli tastes better in salads, soups, or when steamed


ALSO READ: 10 surprising reasons that affect your weight loss goal

Dairy productsdaily products with proteins

Cheese – 25 grams per 100 grams

Paneer – 18.3 grams per 100 grams

Yogurt – 10 grams per 100 grams

Tofu – 8 grams per 100 grams

Milk – 3.4 grams per 100 grams


Yes, cheese tops the list in dairy products that are high protein vegetarian food, but that doesn’t mean banning pizzas and burgers were not a good idea. They are also high in fat and calories, and therefore, must be taken controllably. Organic milk and milk-based products have the highest nutrition content, including omega-3. Switch to yogurt If you can’t live without ice-creams, which contains twice as much protein.


Points to remember

  • Have milk 30 minutes before going to bed
  • Find low-fat cheese to cut calories
  • Compare yogurt brands and buy the ones with the lowest sugar levels
  • For lactose-intolerant people, yogurt is a great option


Beansbeans with proteins

Soybeans – 36 grams per 100 grams

Black beans – 22 grams per 100 grams

Black turtle beans – 21 grams per 100 grams

Pinto beans – 21 grams per 100 grams

Red (adzuki) beans – 20 grams per 100 grams


Beans have always been tagged as “heart healthy” for being full of health and yet fantastically cheaper. Moreover, various studies and health organizations recommend having one cup of beans (25 to 40 grams) every day. They reduce hunger by making you feel full, thereby helping in weight loss.



Mushroom – 3.1 grams per 100 grams


Another high protein food for muscle building, mushrooms also have immune-boosting properties and they are filling too, so win-win!



Quinoa – 14.1 grams per 100 grams


Among grains, quinoa is the king in terms of nutritional value. This whole grain is higher in various vitamins and minerals as compared to all the other grains available around you.



Pink lentils (masoor) – 25 grams per 100 grams


Inexpensive yet proteinaceous, lentils are a part of every diet in many Indian households. You can add them with other diced veggies when you are preparing a curry to fulfill your protein needs.


Point to remember

  • Pink lentils work best if consumed occasionally – not regularly – like once a week.


Processed food

Peanut butter – 25 grams per 100 grams


The trendiest food in the protein department, peanut butter is a great addition when you are following a high protein veg diet.  


Points to remember:

  • Watch the sugar levels in them
  • Natural versions that are created only from peanuts are the best

Those were some of the best high protein foods for bodybuilding. Better take a print out of the blog and stick it on your fridge door to keep your protein diet consistent and variety-filled.


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