High-Protein Foods for Vegetarians

If you are vegetarian and want maximum protein from food, these are some of the richest sources (values are approximate and can vary by brand/cooking method).

Very High-Protein Vegetarian Foods (Per 100 g Approx.)

• Soya chunks (textured vegetable protein) – ~45–50 g protein (dry, before cooking).
• Soybeans (dry) – ~35–40 g protein; cooked soybeans ~15–17 g.
• Tempeh (fermented soy) – ~18–20 g.
• Tofu (soy paneer) – ~10–15 g (varies with firmness).
• Seitan (wheat protein, “mock meat”) – ~20–25 g (not suitable for people with gluten sensitivity or celiac disease).

Common Indian Vegetarian Protein Sources

Milk and Milk Products

• Paneer – ~18–20 g per 100 g.
• Greek/strained curd (thick dahi) – ~8–10 g per 100 g (higher than regular curd).
• Milk – ~3–4 g per 100 ml (double-toned/skim usually slightly higher per calorie).

Pulses, Dal and Legumes (Cooked)

• Masoor, moong, toor, urad dal – usually ~7–9 g protein per 100 g cooked.
• Chana (chickpeas, chole) – ~8–9 g per 100 g cooked.
• Rajma (kidney beans) – ~8–9 g per 100 g cooked.
• Green peas (matar) – ~5–6 g per 100 g cooked.
• Sprouts (moong, chana) – ~8–10 g per 100 g, plus better digestion of protein.

Nuts and Seeds

• Peanuts – ~25–26 g protein per 100 g.
• Almonds – ~20–21 g per 100 g.
• Walnuts, cashews, pistachios – ~15–20 g per 100 g.
• Pumpkin, sunflower, flax, chia, sesame seeds (til) – ~18–25 g per 100 g.

Note: Nuts and seeds are high in protein but also high in calories and fats, so portion size matters.

Grains and “Pseudo-grains”

• Quinoa – ~14 g protein per 100 g (raw; cooked is lower per 100 g because of water).
• Amaranth (rajgira) – ~13–14 g per 100 g (raw).
• Oats – ~11–13 g per 100 g (raw).
• Whole wheat, millets (ragi, jowar, bajra) – moderate protein (~8–12 g per 100 g raw).

How to Get “Maximum” Protein as a Vegetarian

• Include a protein source in every meal – e.g., dal + curd + paneer/soy at lunch or dinner.
• Combine pulses with grains – like dal + rice, rajma + rice, chole + roti, khichdi; this helps improve overall protein quality.
• Use curd, milk, paneer, or soya as regular parts of meals if you tolerate them.
• Add nuts and seeds in small portions as snacks or toppings (sprinkle on salads, curd, oats, etc.).
• If you are considering protein powders or supplements (like whey or plant protein), discuss it with a doctor or dietitian first.

When to Talk to a Doctor or Dietitian

• If you are underweight, have kidney or liver problems, diabetes, thyroid or heart issues.
• If you are pregnant, breastfeeding, or an athlete trying to follow a high-protein plan.
• If you get bloating, gas, or discomfort when you increase protein.

For educational and informational purposes only. Not a diagnosis or medical advice. Please consult a licensed healthcare professional.

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