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14 Sources of Protein for Vegetarians

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.

FoodProtein (gm)
Soy flour51.4
Peanuts, oil roasted28.03
Soybeans, boiled18.2
Oats16.9
Tomatoes, sun dried14.1
Wheat flour, whole grain13.2
Egg, hard boiled12.6
Paneer, non-fat10.3
Lentils, boiled9.0
Lentil, sprouts, raw8.9
Chickpeas, cooked8.9
Kidney beans, boiled8.7
Split peas, boiled8.3
Peas, green, raw5.4
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.

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Sid Khullar

Sid Khullar
Sid has published over a million words on the subjects of food and wellness, is the founder of the CW90 Lifestyle Change Program and reaches out to over 8 million people annually via social media, media platforms like Times Now Foodie, videos, podcasts and these researched and referenced articles on health and wellness.
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