10 high protein food for vegeterians

Protein is an important part of our daily diet. As a large number of people are vegetarian in India so it’s very necessary to know about vegetarian foods that have a rich source of protein. There are lots of option about protein for non-vegetarians but in case of protein-rich food for vegetarians, most of the people are not aware of sources. First of all, we should know about the importance of protein for our body and various sources of protein-rich food which we can consume.

Importance of protein for our body

Protein is useful for growth and repair for our body. Protein is also useful for repairing cells and the regeneration of new cells. The food we eat is the main source of protein. Protein helps to get energy in the body, stabilize sugar level in blood and also helps in maintaining weight. Vegetarians also have many choices of protein.

Protein recommendation for different age groups

Children under 4 – 13 grams

Children ages 4 to 8 – 19 grams

Children ages 9 to 13 – 34 grams

Women and girls ages 14 and over – 46 grams

Boys ages 14 to 18 – 52 grams

Men’s ages 19 and over – 56 grams

Source of protein for vegetarians

There are many sources of protein for vegetarians which we don’t know in general. it’s not necessary to eat meat and fish for protein diet If we are aware of the food which can be eaten by vegetarians that would be good. 

So here I am describing the food that has lots for protein and vegetarians can eat it also.


Lentils are also called Daal. Daal is a rich source of protein and I think in India each family included daal as the main food for them. There are many lentils which we can eat daily one by one and if we cook it properly, it can be added to our daily food if someone doesn’t eat. One can eat daal with rice and chapati. Like this, we can add protein in our daily routine by having daal. Lentils are an easy way of intake of protein, fibre and essential minerals.


Nuts are a valuable source of protein. Nuts are also a great source of fibre, healthy fats and antioxidants. When using nuts keep in mind that always eats raw nuts don’t roast it. Roasting can damage its nutrients and also try to eat it naturally, don’t eat it with butter and excess salt. Nuts are an easy source to add protein, mineral and vitamins to your diet. 

Chia Seeds

Chia seeds contain a lot of protein that vegetarians can have. Chia seeds are a rich source of protein and many minerals. They don’t have much taste but if we go it’s properties, it has uncountable benefits. We all should take one tablespoon of chia seeds daily for 2.5-gram protein. Chia seeds can be add in smoothies and shake to make it tastier. Chia seeds control hunger, so it’s the best source of weight loss also. The special type of omega -3s and all types of amino acids found in chia seeds. 

 Benefits of Seeds- read this also

Flex seeds

Flex seeds contain high quality and rich protein. Flex seeds are a great source of plant-based protein. Flex seeds are a rich source of amino acids, arginine, aspartic acid and glutamic acid. If we take 1table spoon of flex seeds, we are adding amino acids, omega-3, protein, fibre, vitamins and minerals to our daily diet. 


Soybeans are used as a protein supplement to our diet. It’s a source of metabolism also. The soybean meal can be digested easily and a rich source of protein. Soybeans contain antioxidants and many nutrients that gives many health benefits also. Soybeans are a main source of protein but it also contains carbs and fat. Soya bean can be taken in many ways.

Green Peas

Green peas (Matar) is a vegetable that is full of protein. Green peas have fibre also. It’s a seasonal vegetable and mostly can be seen in winters but frozen peas are available in all seasons. Frozen peas are also a great source of protein and fibre. So, go for frozen peas if you don’t have seasonal peas. Peas can be added in many dishes. Green peas also one of the popular vegetable in Indian houses.


Oats are a good source of protein than any other grains. Oats contains fibre, vitamins, minerals and antioxidants. Oats is healthy as well as tasty also. It’s a tasty and healthy recipe for breakfast. Oats controls blood sugar level and cholesterol level. Oats is a quality source of beta-glucan and soluble fibre which gives us many health benefits.


Vegetables are considered to be a rich source of protein, carbohydrates, minerals and fibre. Many vegetables have a decent amount of protein and other minerals. Green vegetables like spinach, potato, broccoli, sweet potatoes and many more. We should include protein through vegetables in our daily diet.

Kidney beans

Kidney beans are a rich source of protein. It has carbohydrates and fibre also. Kidney beans are called rajma in India and it’s very popular among kids also. Rajma Chawal is an all-time favourite dish. Rajma with rice is delicious food and healthy also. Boiled Kidney beans can be added to salad also.


Fruits are healthier and a good source of protein for vegetarians. Fruits diet is popular in India since ancient days. Fruits are necessary to consume during fasting in India. If we consider fruit as a source of protein than only one fruit is not enough because a single fruit can not give us protein and other minerals. Fruits should be added to our diet with other sources. It gives us energy also. Apple, guava, avocado, banana and many fruits are very healthy fruits.

So, there are many options of protein for vegetarians also. The above list is a good and reasonable protein-rich diet. All you need to just mix and match to add protein in your diet. Protein is very important for all age groups, so include protein in any form to your daily diet. Protein is a good source for weight loss. It boosts our energy level also. Add protein to your daily diet and get the benefits.

Stay healthy, stay safe.