For Vegetarians

17 Vegetarian Food Items with High Protein Content

Vegetarian Food Items with High Protein Content, Best Vegetarian Food with High Protein, Best Protein Foods, Best Protein Diet

Vegetarian Food Items with High Protein Content. Protein is the basic unit of life. Every living being has and has to have a minimum amount of protein to survive. The best thing about Protein is that it is not something which would harm your health in any way. It is a Requisite, which helps you be fit and stay fit. It is no less than a Fitness supplement, just that it doesn’t cause any harm. People, who are working hard on their bodies, to carve out some extra muscle, need more protein. And, where do they fail? Mostly, at being a Vegetarian. I know that pain, right? Organic Means are either hard to implement or hard to find. For me, it was hard to find this list of 17 Vegetarian Food Items with High Protein Content, but as I did, I had to share it with my readers.

So, there you go.

What is Protein and Why do we Need Protein?

As discussed above, Protein is the basic unit of life. In other words, Proteins are the Building Blocks of Life. The whole body of any living being on earth has numerous numbers of cells, which contain protein. Proteins are the Long Chains of Amino Acids.

Pulses, Legumes and Lentils are really Rich in Protein, Best Vegetarian Food with High Protein, Best Health Vegetarian Food

The reason Why we Need Protein is that it helps us build new cells. It repairs the old cells too. It is essential for the proper Growth of Kids, Teenagers, and Pregnant Women. And, as it is responsible for Growth and repair of Cells, it helps build better muscles. Whatever workout you do at the gym, it ruptures your muscles, and if you don’t take more protein in, then your Workouts will fail and it will only result in more fatigue and no results.

Common Sources of Protein:

  1. Chicken is very rich in Protein
  2. Dietary supplements (Protein Shakes)
  3. Milk
  4. Soy Products etc

Vegetarian Food Items with High Protein, Best Protein Rich Foods, Vegetarian Food Items with High Protein Content

Let us look at the actual Vegetarian Food Items with High Protein Content, below.

17 Vegetarian Food Items with High Protein Content:

So, everyone needs protein, and why? Well, we read that above. This is the time to find the right sources of High-Quality Protein, to Grow bigger and Grow better. So, let us Head down to this list of 17 Vegetarian Food Items with High Protein Content:

1). Lentils:

Lentils and Legumes are very rich sources of Protein. As they are very easy to cook as well, it is recommendable to add these to your Diet. Toor Daal, Urad dal etc are some lentils. Apart from their High Protein Content, these are also rich in Fibre, Iron, and Potassium. These factors make Lentils a Highly preferable Healthy Vegetarian Food Item. Have 2 Cups of Lentils every day. One cup of Lentils has 20 Grams of Good Quality Protein.

2). Almonds:

My mother loves to feed me almonds all the time. Whenever I am about to leave the house, she will give me around 7-8 almonds at least, and the same amount when I come back. There are many reasons behind this. First of all, Almonds are good for Brain, as they make us sharper. Then they are really rich with Protein Content. 20 Almonds, make up 7 Grams of Protein. Anyone can have this much amount of Almonds, every day.

You might also Like to Read: 5 Clean Food Recipes With Less Than 350 Calories

Note: Soak Almonds overnight and eat in the day, during summer.

3). Walnuts:

Walnut is another dry fruit which has a good amount of Protein in it. And, it also is good for your memory and brain. Eating 100 Grams of Walnuts a day, (which means 3-4 walnuts), gives around 15 Grams of Good Quality Protein. Is it not great?

4). Quinoa:

Ever heard of it? Well, you just might have. It is a boon for Vegetarians. With it’s high quality and high quantity of Protein, it is really good for Pregnant Women and Budding Bodybuilders. A Cup of Quinoa contains at least 8 Grams of Protein. If you include a cup of Quinoa to 3/6 meals of your day, then you can easily get at least around 30 Grams of your Protein’s Daily intake.

5). Peanuts:

Peanuts again are great sources of Protein. Also, these are rich in Zinc, due to which Peanuts work as great Testosterone Boosters. (Read the Full article about How to Prevent Erectile Dysfunction?). Getting back to the point, 2 Spoons of Peanut Butter, constitute to give you 8 Grams of Protein. This equals to, 2 Egg Whites. Great, right?

6). Amaranth:

As I said that Quinoa Seeds are rich in protein, Amaranth seeds are rich too. It’s just that a Cup full of Amaranth Seeds has 9 Grams of Protein, while Quinoa Cup, had 8 Grams.So, you can consider substituting Quinoa with Amaranth, for the 1 extra Gram of Protein.

7). Chickpeas:

Chickpeas too belong to the Legumes Family. Being rich in Protein and Fibres, these are safe to be taken in the form of curries as well. A Cup full of chickpeas makes up around 1/3rd of your Necessary Daily Protein Intake. Also, Chickpeas is an important food while considering Weight Loss. It helps a lot in that. As, it keeps your Stomach full for a long time, and this is why you tend to eat less.

8). Coconut:

Coconut is a Protein-Rich Food Item. If you eat a whole coconut, then assure yourself to have consumed around 15 Grams of High-Quality Protein. Just like that. Anyway, that is somewhat unrealistic but very Impressive for a Fruit. Also, you can consider having Coconut Milk, which has around 5 Grams of Protein in a cup. Or you can have Coconut Butter, which contains 2 Grams of Protein in 2 Tablespoons (Not very Rich, I know).

9). Cottage Cheese:

People are generally not aware of its High Protein Content, and when they get to know, it totally amazes them. By the way, a small cup of Cottage Cheese contains around 25 Grams of Protein, which makes it rank high in the List of Top Vegetarian Food Items with High Protein Content.

10). Cow’s Milk:

If you are a Vegan, you can’t have it. But, if you are an innocent Lacto-Ovo Vegetarian or a Lacto Vegetarian, Cow’s Milk welcomes you. Cow’s milk has some great amounts of protein and lesser amounts of fats. This makes it very useful, for Budding Bodybuilders. Milk is a very important Vegetarian Food. A Cup of Milk has around 8 Grams of Protein.

11). Eggs:

This one is my favorite. There was a time when I used to feed Purely on Milk, Eggs, and Fruits. It made me feel really light. You too can start doing so, but not without consulting a Nutritionist or a Trainer. Well, anyway the reason I could stay alive and well live, even after working out and Feeding Solely on Eggs and Fruits was, that Egg is a Magic Food. I have written a whole Article about the Benefits of Eating Eggs Everyday and Why Egg is a Magic Food?

A Normal Sized Whole Egg has 6 Grams of Protein and the same sized Egg White has 4 Grams of Protein. For building a Better Body and to be really fit, I recommend you to avoid eating more than 3 Whole Eggs a day. If you eat 20 Eggs, then Omit the York from 17 out of 20. I did the same and the results were really good.

12). Yogurt:

Yogurt is another Dietary Product, which is extremely rich in Protein. 6 Ounces of Fat-free Yogurt contains 17 Grams of Protein. So, adding it to 2 Meals a day will really help you meet your Protein Intake Goals.

13). Hemp Seeds:

You can add Hemp seeds to any of the Dishes, for getting a Crunchy feeling, when you eat. The benefit of Hemp Seeds is mind-blowing. I was amazed to realize that just 3 Tablespoons of Hemp Seeds, contained 10 Grams of Protein. So, you know munching on these will help you Grow Better.

14). Pumpkin Seeds:

Pumpkin Seeds are another way of adding Crunch to any dish. Also, you can simply add these to the Salad and enjoy the taste. And, above anything, a single Tablespoon of Pumpkin Seeds consists of 5 Grams of Good-Quality Protein. You know what this means? This means that you will have more and more protein, every time you eat salad. So, don’t throw away these Precious seeds anymore.

15). Avocados:

These are again, very important Vegetarian Food Items with High Protein Content. Avocados are really very healthy as fruits. Eating a complete Avocado Fruit fetches you 5 Grams of Protein. And, then these are also rich in Omega 3s, which helps you fight inflammation. Apart from these benefits, it gives you a feeling that your stomach is full, even if it isn’t, making you tend to eat less and stay in a better shape.

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16). Spirulina:

It is a seaweed, which has High Protein Content. You can find it at a Grocery Store near you. One tablespoon of Spirulina contains 4 Grams of Protein, which is a very good amount. So, you can add it to any of the drinks, that you have at any time of the day.

17). Chia Seeds:

Chia Seeds are the Super Seeds, with High Protein Content. As they are rich in Omega 3s, they have a variety of Inflammatory Properties. If you have around 2 tablespoons full of Chia Seeds, you can assure yourself to have taken in, at least 7-8 Grams of Good Quality Protein. Also, these are really good for Bones’ Health, because of their good Phosphorus Contents.

Also Read: Useful Tips for Vegetarian Bodybuilders

So, this was it for now. Here, you read the list of 17 Vegetarian Food Items with High Protein Content. I hope you enjoyed reading this article and found it useful. If the content on this page was useful, then kindly tell us in the comments below. Also, a Share or a Stumble will be really sweet.

About the author

Lakshaya Baliyan

Hey! I am Lakshaya Baliyan, the Founding Author of Life Crew. Apart from this Blog, I work as a Freelance Blog writer and Digital Marketer. Feel Free to Get in Touch with me, via my Social Media Profiles.


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  • Nice post! 🙂 I was looking for ways to get protein into a meatless diet. Your 17 food items are very useful to start making some tasty and healthy homemade recipes!


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