I routinely see comments about vegetarian folks tired of eating paneer / cottage cheese for protein and who would love to know of other sources of protein. Here’s a list of sources of protein for vegetarians. Please tap the table headers to sort the contents.
| Food | Protein (gm) |
| Soy flour | 51.4 |
| Peanuts, oil roasted | 28.03 |
| Soybeans, boiled | 18.2 |
| Oats | 16.9 |
| Tomatoes, sun dried | 14.1 |
| Wheat flour, whole grain | 13.2 |
| Egg, hard boiled | 12.6 |
| Paneer, non-fat | 10.3 |
| Lentils, boiled | 9.0 |
| Lentil, sprouts, raw | 8.9 |
| Chickpeas, cooked | 8.9 |
| Kidney beans, boiled | 8.7 |
| Split peas, boiled | 8.3 |
| Peas, green, raw | 5.4 |
Source: USDA Nutrient Database, SR 28
Portion size: 100 grams
This table
- contains practical sources of protein. This means it may contain paneer/cottage cheese, of which it is possible to practically consume 100 gm in a day, it will not contain butter (just an example, there's not that much protein in there) of which consuming a 100 gm in a day just isn't feasible.
- also contains eggs, which many vegetarians now include in their diets.
- is not a complete list and includes a limited number of suggestions. There are more.
- is based on searching the above data source for protein and including the top vegetarian sources, in order to find which I have to write computer programs, and which by their nature can contain errors. Please always double check from the source mentioned in case I've made a mistake.
Sid has published over a million words on the subjects of food and wellness, and runs a food and wellness network that reaches out to over 8 million people annually via social media, videos on popular platforms like Times Foodie, podcasts and researched articles on health and wellness.
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