The 50 Best Sources of Vegetarian Protein Options
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| The 50 Best Sources of Vegetarian Protein Options |
Are you want to getting protein as a vegetarian? In order to avoid dietary deficiencies on a meatless diet, you can bring a cup of your favorite drink if you are not busy of course, and follow this article on how to getting protein as a vegetarian
Just a note, dear Floralobby reader, in this article, we are talking about vegetarians, not vegans, so that you do not get confused
The best sources of vegetarian protein options
As part of a vegetarian diet, a diet that does not meet all of your nutritional needs can lead to nutritional deficiencies: in protein, but also in vitamins D and B12, calcium, omega-3, zinc, and iron in particular.
To compensate for the shortfall and getting protein as a vegetarian more specifically, Canada's Food Guide points out that vegetarians can also consume dairy products, nut milks and soy drinks. Meat substitutes, but also certain fruits, vegetables and nuts can be very interesting alternatives in terms of nutrition to meet the daily requirements of amino acids. According to a study, consuming too much animal protein increases the risk of developing chronic diseases from amino acids.
The body that does not have enough proteins and amino acids has difficulty regenerating itself and making new cells. Fortunately, animal products aren't the only ones that can meet your protein needs. You can start including foods rich in vegetable protein in your cooking.
I have compiled a protein for vegetarians list for you, after hard work and effort, I hope it will be as useful as possible
Increase your protein intake by including the following 50 vegetarian protein options in your recipes and cooking to getting protein as a vegetarian
1-dried tomatoes:
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| dried tomatoes |
Sun-dried tomatoes are an impressive source of vegetable protein. In addition to being a good source of fiber, this food is also rich in potassium and magnesium, in addition to providing iron, phosphorus, copper and vitamin K, especially
Dried tomatoes also contain lycopene, an antioxidant that is believed to help support bone health and prevent prostate cancer.
2-Quinoa, an excellent source of vegetable protein
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| quinoa |
This gluten-free grain is a protein superfood. One cup of cooked quinoa contains 8 g of plant-based protein, according to the USDA. It is also rich in calcium, phosphorus and potassium.
Substitute quinoa for the rice. This is a tasty substitute that makes the feeling of fullness last longer. One cup of cooked quinoa provides about 4 mg of iron, more than any unfortified grain. Quinoa also provides lysine, an amino acid not found in corn, wheat, and other grains.
Best of all, thanks to its subtle taste, quinoa is incredibly versatile. It can be added to your favorite soup, to vegetarian chili, or to a fresh salad made with fruits and vegetables.
3-Walnuts and almonds are rich in vegetable protein:
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| Walnuts |
Walnuts are an excellent source of vegetable protein, fiber and vitamins. Swap a handful of chips for the crunchiness of plain nuts to give your body a protein boost. Add the nuts to your salads for a delicious and nutritious appetizer. Don't hesitate to pair the almonds with fresh fruit for a complete snack, providing you with protein, fat and carbohydrates.
Almonds are also a great healthy choice and are high in protein, fiber, and phytonutrients. They contain a lot of fiber, magnesium, copper, phytonutrients and monounsaturated fats in addition to protein, making them a snack of choice. A serving of 23 whole almonds contains 6 g of protein and contributes to a feeling of prolonged satiety. A 2012 study at the University of South Australia found that an almond snack decreases hunger and does not increase the risk of weight gain. Do you need another argument? A 2010 Spanish study found that people who eat nuts are less likely to have coronary artery disease, high cholesterol and high blood pressure.
Suggestions: sprinkle it on salads and cereals, add it to desserts or homemade granola, eat it as a snack. To benefit from all of its health benefits, choose whole nuts and opt for the unsalted varieties. However, it is best to eat it in moderate amounts, as nuts are high in calories.
4-Lentils are an excellent source of vegetable protein:
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| Lentils |
Perfect in soups or as a side dish, lentils are a cost-effective way to add flavor and plant-based protein to your diet.
Lentils are also an interesting source of vitamin B and fiber, in addition to being a source of various minerals (potassium, iron and magnesium in particular).
You can buy the dried lentils and soak them overnight before preparing them in your favorite dishes. If you're short on time, don't hesitate to get the canned lentils. All you need to do is rinse them well before cooking.
5-Cheese is rich in protein:
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| cheese |
Pick your favorite cheese and put a few slices in a sandwich, or eat it as a snack with whole grain crackers and a serving of fruit. Rich in protein and calcium, cheese is essential for vegetarians. That said, some varieties are high in fat, cholesterol, and sodium.
However, when compared to other varieties of cheese, cottage cheese is very low in calories at 90 calories per half-cup serving, but still very high in protein.
In the morning, you can swap butter, margarine or cream cheese for cottage cheese on your whole grain toast. Add a little fruit compote on your toast for a delicious, complete and nutritious breakfast!
6-Tofu (soy), a good source of protein for vegetarians:
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| tofu |
Some varieties of tofu provide as much protein as milk. Tofu is made from soy, one of the most nourishing and versatile plants. In equal volume, soy contains more protein and iron than beef and more calcium than milk. It would also have benefits on heart disease and certain cancers.
Besides being a great source of protein, tofu is rich in zinc and iron. It is also very versatile and can be an excellent dessert in a silky version, with maple syrup for example. It can also be an advantageous replacement for meat in chilies and vegetarian stir-fries… less cholesterol!
7-Peanut butter:
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| peanut butter |
Like nuts, peanut butter is a great way to provide your body with the protein it needs. Due to its high fat content, however, it is best to eat it in moderation.
Peanuts are rich in zinc, manganese, phosphorus, vitamin B3 and phosphorus, among others. If you can, opt for peanut butter that contains minimal ingredients and preservatives. Also keep a close eye on the amount of added sugars in some so-called low-fat versions.
8-Broccoli is a good source of protein for vegetarians:
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| broccoli |
Added to your lunchtime salad or as an accompaniment to meals on weeknights, broccoli, with dark green leaves, is packed with protein. It is arguably the vegetable that young children like the least, but it is nevertheless delicious… when well prepared! Avoid overcooking it, otherwise it will develop a bitter taste and an unpleasant texture in the mouth.
Besides being rich in protein, broccoli is an excellent source of vitamin C, vitamin B9, vitamin K. This vegetable also contains vitamin E, potassium, calcium, phosphorus and magnesium. Finally, we find in broccoli iron, zinc, copper and manganese, in particular.
9-Beans, a food to include in a vegetarian diet:
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| Beans |
Besides being low in fat, beans are a great way to add protein and fiber to your diet.
In addition, beans are an interesting source of vitamin B6, vitamin C, iron, magnesium, phosphorus and potassium. Beans are one of the foods higher in potassium than a banana!
Because of their texture, which can resemble ground beef, the bean can advantageously replace meat in vegetarian chili, on nachos
10-Peas:
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| Peas |
Peas provide an impressive amount of protein and fiber. For example, one cup (250ml) of peas provides the same amount of protein as one cup (250ml) of milk. Plus, three-quarters of a cup (175ml) of peas has as much protein as a quarter-cup (60ml) of almonds.
Peas also contain vitamin C and K, in addition to phosphorus, zinc and magnesium. These finally provide antioxidants, either lutein and zeaxanthin.
11-Whole grains are an excellent source of vegetarian protein:
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| Whole grain |
Whole grain cereals make a great breakfast because they are high in protein and fiber. For a healthy and tasty start to your day, make your own whole-grain blend and add your favorite ingredients.
Whole grain cereals, especially oat bran, are loaded with healthy nutrients. Rich in phosphorus, magnesium, iron, selenium, zinc, and vitamin B1, oat bran makes excellent food for breakfast or as a snack.
12-Tempeh:
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| Tempeh |
Originally from Indonesia and made from fermented soybeans, tempeh is a source of complete protein that can be of great benefit to a vegetarian diet. We sometimes hear everything and its opposite, but here's what soy really does to your body!
Tempeh also has several health benefits. In addition, it is said to lower bad cholesterol, in addition to providing riboflavin, vitamin B6, zinc, folic acid and iron.
Like tofu, tempeh is very versatile and can be prepared in a number of ways. You can incorporate it into your tofu-based recipes, or simply sauté it in a pan and serve it with grilled vegetables, just like you would with meat.
13-Dried apricots:
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| Photo by Elena Mozhvilo on Unsplash |
Dried apricots are among the fruits that contain the most protein. In addition, this fruit with a subtle, sweet and slightly tart taste is a good source of vitamin A, vitamin C, fiber and potassium.
When dried, it is perfect as a snack, dessert, or even in a house mix of fruits and nuts. However, it is best to consume it in reasonable amounts because dried apricots are high in calories and can cause discomfort when eaten in too much quantity.
14-Hemp seeds:
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| hemp seeds |
Increasingly popular, hemp seeds are rich in protein and good fat, not to mention its many health benefits.
Hemp seeds notably provide omega-3s which help neutralize the action of free radicals and thus inflammation. Plus, these could help protect against heart disease, in addition to lowering bad cholesterol and blood pressure. Hemp seeds finally provide vitamin A, vitamin D as well as vitamin E.
15-Raisins:
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| raisins |
Like apricots, raisins are among the fruits that contain the most protein. They are also a source of iron, fiber, potassium and calcium.
Due to their sweet taste, raisins are particularly popular as a snack either alone or mixed with nuts. They can also be enjoyed for breakfast in cereals, or for dessert, in muffins, breads and cakes.
16-Buckwheat (buckwheat):
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| buckwheat |
In addition to being rich in protein and fiber, this cereal does not contain gluten.
In addition, buckwheat (or buckwheat) could, according to recent studies, improve circulation, reduce blood cholesterol in addition to controlling the level of glucose in the blood.
Its grains are also a source of copper, manganese and magnesium. Finally, in terms of taste, buckwheat can be particularly interesting thanks to its bitter and nutty taste.
17-Greek yogurt:
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| Greek yogurt |
Greek yogurt can contain up to twice the protein of traditional yogurt. Despite its creamy texture, it contains about the same amount of calories as other types of yogurt. In addition, a 100g serving of this yogurt provides approximately 10% of the daily calcium requirement.
If you can, swap store-bought sweet Greek yogurt for plain Greek yogurt. Add a little maple syrup, honey, or fruit compote for a perfect, healthy breakfast.
You can also replace the classic sour cream-based dip with a Greek yogurt flavored with olive oil, lemon and herbs.
19-Chickpeas:
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| Photo by Nicholas Barbaros on Unsplash |
The chickpea, this typically Mediterranean legume, is naturally rich in proteins, vitamins and dietary fibers. Each serving of chickpeas contains 7.7g of protein.
Low in fat, high in protein and fiber, chickpeas are often confused with lentils, another high protein food. According to the United States Department of Agriculture (USDA, chickpeas (boiled in salted water) contain 16g of protein per cup. They are also rich in calcium and folate. Their potential for exoticism is very high!
Popular in Indian and Pakistani cuisine, chickpea flour is also an excellent source of protein. This flour is beginning to carve out a place for itself in certain North American dishes. Gluten-free, it has a pleasant nutty taste and is packed with protein - 20g per cup. If you are looking for this versatile ingredient, remember that it can be found in grocery stores by various names (besan, gram or garbanzo) in addition to its usual French name, chickpea flour.
20-Brown rice:
Brown rice, or brown rice, is a great protein supplement to a vegetarian's meal. As a whole grain, brown rice contains, in addition to protein, calcium, magnesium and potassium.
21-Pumpkin seeds:
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| Photo by engin akyurt on Unsplash |
Pumpkin seeds make great snacks high in protein and all kinds of other nutrients. In addition to being rich in vitamins A, E, F and B, they are packed with zinc and antioxidants.
According to the USDA, a cup of roasted (unsalted) pumpkin seeds contains almost 12g of protein. If you need an energizing protein-rich snack, this is the solution. They're also high in vitamin A, potassium, zinc and magnesium, which makes this treat a crunchy, healthy choice.
22-Chia seeds:
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| Photo by Joanna Kosinska on Unsplash |
Chia seeds work wonders for vegetarians. This superfood is very high in fiber, at 17g for every 100g serving, plus it contains all kinds of other vitamins and nutrients. They contain a lot of fiber and calcium, in addition to helping regulate blood sugar.
23-Oats:
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| Photo by Melissa Di Rocco on Unsplash |
A 100g serving of whole oats has 16.9 grams of protein. Eaten in energy bars, oatmeal, muffins, or fruit snacks, oats are an excellent source of protein to add to the diet of vegetarians.
In addition to controlling blood sugar levels, oats, if eaten regularly, may help decrease the chances of getting certain types of cancer.
24-Eggs:
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| I intentionally used this uncomfortable image. It might make you go vegan |
Eggs are also a great source of protein and individually have around 6g of protein. Eggs provide vitamins A, D and E, folic acid, iron and zinc. In addition, an egg contains only 70 calories.
Poached or hard-boiled eggs are better for your health, since there is no fat involved in cooking them, but any way to eat coconuts is good. Enjoy your lunch!
25-Fenugreek:
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| Fenugreek |
Fenugreek seeds are often used as a spice in Indian or Oriental cuisine. They are also filled with good health benefits and are natural stimulants and fortifiers. Composed of 30% protein, fenugreek seeds are a great choice for vegetarians.
At 23g per 100g serving, fenugreek can be incorporated into your diet by cooking more oriental or North African dishes.
26-Spelled:
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| Spelled |
Spelled is a grain. Often eaten in flour, spelled is known for its impressive nutritional qualities.
In terms of protein, 100 g of spelled provides the body's daily ration. It is therefore a very interesting choice to include in your vegetarian diet.
Spelled is found in all grain products such as bread, rice, pasta and snacks.
27-Oat bran:
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| Photo by Kai Wenzel on Unsplash |
Oat bran is first oats. Bran is actually the husk of the grain, which is obtained after the cereal has been turned into flour.
In addition to lowering cholesterol levels, preventing certain types of cancer and working against occasional constipation, oat bran is an excellent source of protein with 15g per 100g serving.
28-Milk:
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| I intentionally used this uncomfortable image. It might make you go vegan |
The milk we consume every day contains two different kinds of protein: whey and casein. Each of its proteins is sufficient to support the body in its daily needs. Together, they make milk an essential source of protein.
One cup of milk contains up to 8g of protein. It is very easy to consume it every day, in a glass of milk, in cereals or when cooking your meals!
29-Crustaceans and molluscs:
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| I intentionally used this uncomfortable image. It might make you go vegan |
Crustaceans and molluscs are about 20% protein. Among your choices, shrimp, crab, lobster, mussels and oysters are certainly the most popular.
Crustaceans and molluscs, just like fish, are also rich in Omega-3s and help your brain function properly!
30-Peanuts:
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| Photo by Afif Kusuma on Unsplash |
Peanuts, or groundnuts, contain a lot of protein. Often consumed in its liquid form, peanut butter, it can also be eaten as a salty or sweet snack, as a soft bar or other.
Peanuts contain 23g of protein per 100g serving. It is therefore an excellent choice if you want to increase your protein intake.
31-Dried prune:
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| Dried prune |
Dried prune is also a good choice for getting more protein in your diet. Delicious in a sauce, it can easily be incorporated into our meals and even our main dishes. It can also be eaten as a snack or as a muffin.
Like apricots and raisins, dried prune contains more protein than fresh plum, where the prune comes from. The dried fruit is also well known for its virtues against occasional constipation.
32-Dried fig:
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| Photo by Jocelyn Morales on Unsplash |
Like the prune, the dried fig contains a lot of protein. A succulent starter, with cheese and nuts, dried fig helps boost the protein intake of a meal.
You can also integrate the dried fig in a sauce, in an energy bar or in a jam. In addition to being high in protein, the rich one is packed with antioxidants and fiber.
33-Orange:
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| Photo by Saifullah Munqad on Unsplash |
Known for its vitamin C supply, fresh orange is also a good source of protein if eaten regularly and as a supplement to other sources of protein.
34-The banana:
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| Photo by Eiliv-Sonas Aceron on Unsplash |
Like oranges, bananas are a great addition to include in breakfast to make it a more protein meal. On a roast, in cereal or with yogurt, bananas are perfect to complete your first meal of the day.
Bananas are also very high in potassium and magnesium, in addition to containing a lot of antioxidants. It also contains vitamin B and C.
35-Spirulina:
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| Spirulina |
Spirulina is a blue algae that grows naturally in salt water; it was known to the Aztecs of Mexico as early as the 16th century. Very rich in iron and B vitamins, spirulina also contains a lot of protein (4 g per tablespoon). Compared to beef which contains 22% protein, spirulina contains 65 to 70%.
Spirulina is sold as a powder or capsule that contains between 50% and 70% protein. Integrated in a juice, a smoothie, yogurt or simply consumed in capsule, it provides, in addition to proteins, iron and several other vitamins and minerals.
Spirulina is mainly used by athletes, before or after a workout or an important performance. For a vegetarian person, spirulina can be an interesting addition to their diet in order to increase the protein value of their meal.
36-Beer yeast:
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| Beer yeast |
Generally used by athletes and in bodybuilding, brewer's yeast is an important source of protein. It is usually consumed as a powder, but can also be found in a capsule.
In addition to protein, brewer's yeast is also a good source of several vitamins, mainly from the group of B vitamins, and minerals like calcium and magnesium.
37-Kale (or curly kale):
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| Photo by Brian McGowan on Unsplash |
Kale, or the curly choice, is a superfood high in vitamin A, C, K, calcium, and protein. Per 100 g serving, kale contains 6% of the daily protein intake.
Dried, kale contains even more protein than fresh. It can therefore be consumed in chips, or even fresh, in a salad, in soup, as a side vegetable or in a smoothie.
38-Sunflower seeds:
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| Photo by Devi Puspita Amartha Yahya on Unsplash |
Despite its small size, sunflower seed contains a lot of protein. Per 100 g serving, they provide 20 g.
It is very easy to add it to your diet. As a snack with a mixture of nuts, in muffins, added to cereal or in a smoothie, sunflower seed is a gold mine of protein for vegetarians.
39-Pistachio:
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| Photo by engin akyurt on Unsplash |
The delicious and slightly sweet pistachio has 20g of protein per 100g serving. It is very easy to consume as a snack, for lunch in yogurt or for dessert, with honey.
Falsely categorized in the nut family, pistachio is more of a nutty fruit. Consumed regularly, pistachio helps lower cholesterol levels and maintain good cardiovascular health.
40-Cashew nut:
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| Photo by Jenn Kosar on Unsplash |
Cashews are also a delicious way to get enough protein when you're a vegetarian. Like all most nuts, although it is not actually a nut, it can be made into butter, eaten as a snack or bar, muffin, bread, or even. in milk.
Cashews are very high in good fats and zinc.
41-The pecan:
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| Photo by Leila Issa on Unsplash |
Pecans It is one of the best vegetarian options rich in protein and an excellent antioxidant,
Like other nuts, it is easily integrated into our diet. Whether as a snack, nutrition bar, salad or even dessert, adding pecans to your daily menu deliciously increases your protein intake if you are a vegetarian.
Pecans are high in unsaturated fat, which contributes to good cardiovascular health. It is also rich in fiber, amino acids and antioxidants.
42-Avocado:
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| Photo by Louis Hansel on Unsplash |
Avocados are a great ingredient to add protein to a smoothie or to our toast in the morning. It is also a great choice for boosting the protein content of a sandwich or salad. As a snack, try a guacamole! Everyone will love it.
43-Jerusalem artichoke:
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| jerusalem artichoke |
Jerusalem artichoke is a still little-known root vegetable that adds a touch of protein to purees, soups or pasta sauces. You can eat Jerusalem artichoke raw or cooked.
Give it a try! It helps maintain good gut health, but also helps prevent osteoporosis and the onset of certain cancers.
44-dates:
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| Photo by VD Photography on Unsplash |
dates is the perfect ingredient to replace sugar in your dessert recipes. In addition, it will allow you to add protein and thus increase the nutritional value of your favorite recipes.
Dates are also a great source of dietary fiber and are packed with antioxidants. Their high carbohydrate content also makes them a good choice for boosting energy levels before physical activity or when we have a big day ahead.
45-The wakame:
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| the wakame |
Wakame, which is often eaten as an accompaniment to sushi, is a seaweed that is very high in protein. Per 100g serving, it provides 30% of the recommended serving daily.
You can also consume wakame in soups, Asian stir-fries or even in crisps.
46-Sesame seeds:
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| Photo by Diego Morales on Unsplash |
Sesame seeds, no matter how small, are very high in protein. With a portion of 100 g, we obtain 30% of our daily portion of protein. Plain sesame seeds are of course the best option for our health, but they can be eaten in butter, bars, toasted in a stir-fry.
Sesame seeds are rich in vitamin E and are rich in antioxidants. They enhance any dish and instantly give them an oriental touch.
47-Brazil nut:
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| brazil nut |
Brazil nuts It is one of the best vegetarian options rich in protein, are an original choice to consume them more protein. They are less often used in cooking, but make delicious snacks. They can be incorporated into the diet in the same way as other nuts.
48-Hazelnut:
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| Photo by Ing W on Unsplash |
Hazelnut contains 55% complete protein, which makes it a very interesting ingredient for vegetarians. Hazelnut butter can instantly boost the protein content of breakfast.
49-Flax seed:
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| flax seeds |
Flax seed, like chia seed, is a great addition to make if you want to boost the protein content of a meal. The texture of chia, when integrated into a liquid, also becomes an asset to make an interesting dessert or drink.
Chia seeds are rich in calcium, Omega-3, fiber, iron and Vitamin C.
To release the maximum of its nutritional values, it is advisable to roughly chop the flax seeds to break the small film surrounding the grain.
-And in the protein for vegetarians list we also add
50-Other vegetarian protein options as part of a vegetarian diet:
Zinc: to compensate for the effect of phytates
Vegetarianism places a lot of emphasis on whole grains and fiber. Although they are healthy, they contain phytates which interfere with the absorption of zinc. Vegetarians should therefore take more than the recommended 8-9 mg. It is found in pulses, seaweed, wheat germ, fortified cereals, nuts and seeds, and peas.
Iron: the fuel injector
Iron preserves energy and helps build blood cells. Since iron from plants is less well absorbed than iron from meat, vegetarians need to ingest more and ensure their intake of vitamin C, a nutrient that increases absorption. It is found in lentils, spinach, quinoa, beans and green molasses.
Omega-3: immune boosters
Cutting out fish and seafood can lead to a deficiency in omega-3 fatty acids that are believed to help protect against cardiovascular disease and high blood pressure. Remember that omega-3s also reduce inflammation. It is found in flax, chia and hemp seeds, seaweed as well as in the common nut.
Vitamin B12: for neurological functions
Vitamin B12 plays a major role in neurological functions, in addition to being essential for the growth and division of cells. Vitamin B12 is naturally present in meat, dairy products and eggs, so you might want to take it as a supplement or as fortified soy or almond milk.
Calcium and vitamin D: for healthy bones
Essential for the development and strength of bones and teeth, too little calcium may be consumed as part of a vegetarian diet. Vitamin D, on the other hand, promotes the absorption of calcium and is thought to play a key role in the prevention of osteoporosis. To increase your intake of calcium and vitamin D, eat dairy products, fortified rice or almond milk, as well as leafy vegetables, broccoli, mushrooms and sesame seeds.
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