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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