high protein vegetarian sources

There are N number of vegetarian friendly food sources of protein but a typical vegetarian may have difficulty to determine protein sources and how much protein does each of the vegetarian food typically contains.

You can also check out my blog on what to eat on a vegan diet for people who follow veganism

I have curated best vegetarian friendly food sources of protein which are easily available in india and cost effective. Starting from the product which has the highest amount of protein in any food may it be vegetarian or non vegetarian

You can also check out my video for more protein sources apart from listed in my blog.




Soya beans are in the form of granules, chunks or beans. They are a true super food that is very beneficial for every vegetarian diet follower.

Every 100 grams of soya beans contains 52 grams of protein.

They are high in fibre, low in cholesterol and are lactose free.

People who are lactose intolerant and cannot derive protein from milk product will be able to get all the protein from soya.

high protein sources

They are low in saturated fats which are a form of unhealthy fats.

They are a good source of omega 3 fatty acids which helps reduces risk of heart diseases and maintains blood pressure and care for joint. It is also a good source of antioxidants. With all these properties in a single food it is a vegetarian food for healthy lifestyle.


Packed with vegetarian lean protein and low on carbs, moong dal (also known as green gram) is one of the most recommended vegetarian friendly food. An integral part of the Indian diet, it is extremely light and easy to digest.

Compared to other dals, moong dal is low on carbs, making it a healthier option. One of the more important benefits of moong dal is its protein content. A 100 g serving of the dal can provide you with about 3 g protein

 protein vegetarian food

Moong dal is low in carb high in protein. Moong dal is so versatile.

It is easy to cook and light to stomach as well. It is one the vegetarian diet super food recommended by dieticians and gym coaches.

For weight loss and muscle gains just because it contains so many calories from protein and packs lesser calories from carbs.

The most important factor is that 100grms of moong dal contains around 24 grams of protein.

Green Moong Dal (Split with Skin)  
Calories 347
Fat 0.61
Protein 25.73
Fiber 18.06
Carbs 59.74
protein vegetarian sources

Moong dal is also eaten as a moong sprout as well .


Delicious and ever craving peanut butter is a protein rich food for vegetarians source derived from nuts family of food.

Peanut butter is just peanuts grinded with a thick paste consistency. It doesn’t includes any animal protein source.

high protein vegetarian food sources

Peanut butter is a calorie dense food which is very good for all age groups as it fuels day long energy.

It contains 9 grams of protein in just 2 tbps

 It makes arguably better protein source from egg which has only 4-5 grams of protein eggs has lesser calories as compared to peanut butter.

A sandwich of peanut butter vegetarian meal in the morning will give you enough of energy as compared to any meat sources of protein.

 It has magnesium phosphorus zinc vitamin b-6.

It aids to weight loss and boost heart health as it contains monounsaturated fatty acids and polyunsaturated fatty acids.

It is best for bodybuilding for gaining muscle mass.   


Black gram is helpful for those who want to improve muscle health. Being a high protein vegetarian foods. Both men and women are advised to consume black gram daily for improving muscles in their vegetarian meals .

It is highly nutritious as it  contains 25 grams of protein in 100 grams of dal

Consumption of Black gram  has high fiber helps to overcome  constipation, bloating and indigestion.. Fiber is essential to maintain digestive health.  

high protein vegetarian food sources

It reduces symptoms of constipation, bloating, diarrhea. The fiber rich food decreases the chances of diabetes, heart disease . It contains adequate amounts of magnesium and iron which promotes blood circulation in the body.

Black gram has minerals such as calcium which is beneficial for bone health. Black gram is helpful for those who want to improve muscle health.


Chickpeas are an excellent fibre source, containing 16 percent of your daily needs in one half-cup serving.

It contains 15 grams of protein in 100 grams.

About one-third of the fiber in chickpeas is soluble fiber, making it a heart-healthy food. People who eat fiber-rich vegetarian diets are at healthier weights and have a reduced risk of heart disease and cancer.

Consuming foods high in resistant starch may also improve colon health, including promoting healthy bowel flora.

high protein vegetarian food sources

Chickpeas,   contain resistant starch that slows down the digestion of carbohydrates

Healthy eaters should keep in mind that  chickpeas can be a cost-efficient and convenient way to add fiber and protein to your diet. One-half cup of chickpeas contains 280mg of sodium. To reduce up to 40 percent of the excess sodium, or roughly 110mg, drain and rinse the chickpeas thoroughly in water


Tofu is an excellent source of protein with 7 grams per serving. contains all nine essential amino acids.

high protein vegetarian food sources

A plant source of iron and calcium and the minerals manganese, selenium and phosphorous. Tofu is low-carb, dairy-free, gluten-free, cholesterol-free, and vegan, so it is popular with people

Tofu is extremely versatile. It doesn’t have a lot of flavor on its own, but it retains the flavor very effectively unlike cottage cheese.

Tofu is a complete vegetable protein, many people who don’t eat meat use tofu as the main protein in a meal.

Tofu is a good vegetarian source of iron and calcium. One serving contains 14 percent of your daily calcium needs and 5 percent of your daily iron allotment. It also contains 4 percent of the daily recommended serving of potassium.

In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Key benefits

  1. prevention of certain cancers including breast and prostate cancer
  2. reduced risk of heart disease
  3. osteoporosis prevention

So, these were my suggested sources of protein which are easily accessible available in India and also cheap so you can incoporate them in your diet everyday without making a hole in your pocket.



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