Best Protein Sources for Vegans and Vegetarians


Many vegetarians suffer from the taunts of “Dude, where do you get your protein from?” To those who think that meat and fish are the only sources of proteins, this article can be an eye-opener. Vegetarians suffering from a deficiency of protein all who want to increase their protein intake find this article helpful. Plus, higher-protein diets can help in increasing muscle strength, satiety and weight loss. Here are Best Protein Sources for Vegans and Vegetarians.


It is also known as wheat gluten as it is gluten made from wheat protein. Seitan contains about 25 grams of protein per 100 grams. It is also a rich source of selenium, calcium, phosphorus and iron. After cooking, it gets and texture and appearance of meat; hence it is also called wheat meat. Further, it can be used in a variety of dishes.

Tofu, Tempeh and Edamame

These are all soy products, and it is a well-known fact that soy is a good source of protein. Edamame is immature soybeans. It has a sweet and slightly grassy taste. Tofu is prepared from bean curds pressed together. The process is similar to cheese-making. However, Tofu doesn’t have any taste but absorbs flavours surrounding it. Tempeh is made by cooking and fermenting mature soybeans and pressing them in the shape of a patty.

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There’s a reason why dals are a regular part of Indian meals. 240 ml of dal contains 18 grams of proteins. So eating dals checks on our regular protein intake. But if by any chance you are missing it for junk food then it’s going to affect you. Plus, lentils are fibrous and help to promote the good bacteria in your colon. It also helps against 18 grams of protein per cooked cup (240 ml),

Chickpeas, Beans

Another food item that is commonly seen in Indian cuisine. Kidney, black, pinto and many other varieties of beans are known for their rich protein content. 240 ml of chickpea soup contains 15 grams of protein. Apart from that, they are a good source of complex carbs, fibre, iron, folate, phosphorus, potassium, manganese and other compounds that are necessary for the body.

Nutritional Yeast

It has a cheesy flavour. Cheese like food that is rich in protein! It means no harmful carbs and good proteins for your body. Like cheese, Nutritional yeast can be served as topping over Pizza, Pasta, Nachos and popcorn. However, it is made from the deactivated strain of Saccharomyces cerevisiae yeast. It is sold as yellow flakes or powder.

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Hemp seed

Hemp or cannabis is infamous to be known as drugs. However, hemp seed has no trace of the THC compound, which is responsible for the drug-like effect. 28 grams of hemp seed contains 10 grams of proteins. The ratio is 50% more than chia and flaxseed.

So, these are some of the Best Protein Sources for Vegans and Vegetarians.