🌱 Power-Packed Vegetarian Foods: Top Protein Sources Per 100g

🧭 Why Protein Matters for Vegetarians

For many vegetarians, hitting daily protein goals can feel challenging. But plant-based diets can absolutely provide sufficient protein when meals are planned smartly. The key lies in knowing which foods deliver the highest protein per 100 grams — and how to combine them for complete nutrition.

🍽️ Best Vegetarian Protein Sources

Soybeans – 36g Protein/100g

Soybeans top the list with the richest protein profile among plant foods. They contain all essential amino acids, making them a complete protein. Pairing soy with grains like rice balances methionine levels for optimal nutrition.

Tempeh – 19g Protein/100g

Fermented soybeans in tempeh offer high protein, probiotics, and easy digestibility. Perfect for stir-fries and curries.

Tofu – 11g Protein/100g

Versatile and light, tofu is a staple in vegetarian diets. It’s rich in protein and adapts to savory or sweet dishes.

Lentils – 22g Protein/100g

Lentils are nutrient-dense, affordable, and protein-rich. They also provide fiber and iron, making them a balanced choice.

Chickpeas – 20g Protein/100g (dry)

Chickpeas are a powerhouse for protein and energy. They work well in salads, curries, and hummus.

Peanuts – 26g Protein/100g

Peanuts are protein-dense and make for a quick snack. They also provide healthy fats for energy.

Almonds – 21g Protein/100g

Almonds combine protein with vitamin E and magnesium, supporting muscle recovery and overall health.

Pumpkin Seeds – 30g Protein/100g

Pumpkin seeds are a superfood with high protein, zinc, and antioxidants. Great for snacking or sprinkling on meals.

Chia Seeds – 17g Protein/100g

Chia seeds are rich in protein, omega-3s, and fiber. They’re perfect for smoothies or puddings.

Quinoa – 14g Protein/100g

Quinoa is a complete plant protein, offering all essential amino acids. It’s a great alternative to refined grains.

🥗 Tips to Reach 100g Protein Daily

• Start mornings with soy, paneer, or tofu.

• Add lentils, chickpeas, or beans to lunch and dinner.

• Snack on nuts and seeds like almonds, peanuts, and pumpkin seeds.

• Use quinoa instead of refined grains.

• Spread protein intake across meals for better absorption.