Vegetarian protein sources

Vegetarian protein sources 

Animal-based foods are a common source of protein. But for someone who follows a vegetarian diet, might have to look for alternate options to get enough protein. Many vegetarian protein sources offer some or all amino acids and are the best alternatives to chicken or meat. Let’s discuss some excellent vegetarian protein sources and their additional health benefits.  


Here is the list of top vegetarian protein sources:

Pumpkin seeds

Pumpkin seeds are among the best vegetarian protein sources. Besides offering an ample amount of protein, they are also a good source of healthy fat and omega-6 fatty acids. Pumpkin seeds offer 20 g of protein per 100g serving. They also offer antioxidant properties and nutrients like iron, calcium, potassium, and magnesium. These pumpkin seeds are a staple ingredient in Mexican cuisine. You can eat them alone as snacks or add them to your salad to give it more crunch and flavour.  



Soybeans contain all amino acids required to build muscle and promote a healthy immune system. It is one of the most versatile vegetarian protein sources. There are many food products made from soybeans such as soya sauce, soymilk, tofu, and tempeh. 100g of sprouted soybean can offer you around 13.1g of protein. Besides being rich in protein, soybean is a good source of antioxidants and fiber.


Green peas

Another one of the great vegetarian protein sources is green peas. It’s full of protein, fiber, and many powerful nutrients. 100g peas contain around 30g of protein. They offer a host of other nutrients such as phosphorus, magnesium, vitamin k, k, and B-complex vitamins. Peas are a good food choice for weight loss as well. Because its high fiber content makes you full for longer and reduces calories intake. Due to the high protein content in peas, companies have started making pea protein powders as well. 



Tofu is made by curdling soy milk and pressing it into solid white blocks. Tofu is one of the best vegetarian protein sources available for vegans or vegetarians. Tofu is also a good source of calcium, iron, and other valuable minerals such as magnesium and phosphorus. Per 100 g serving tofu offers 17.3g of protein. It comes in different textures and can be cooked in many different ways. Firm tofu can be grilled and baked while soft tofu is best used in shakes, sauces, dips, and salad. 



Oats are one of the healthiest foods you can eat. It’s a common whole-grain food rich in carbohydrates, fiber, and protein. Per 100 g of cooked oats contain 2.5g protein. They are not among complete vegetarian protein sources. But they offer higher quality protein than other whole-grain foods. Oats can offer many health benefits such as lowering cholesterol, preventing the risk of heart condition and obesity. It is one of the most common and healthy foods prepared by both vegans and non-vegetarians. 



Chickpeas are also known as garbanzo beans and belong to the legume family. It is one of the excellent vegetarian protein sources packed with fiber and carbs. They are the good soluble fiber that promotes satiety and keeps your appetite under control. Chickpeas offer 9g of protein per 100g of serving. It lowers cholesterol, regulates blood sugar and insulin levels. There are many ways you can add chickpeas into your vegetarian diet. They can be added to salad, soup shakes, or eaten sprouted. To maximize your protein intake, it’s best to pair chickpeas with other high-protein food like legumes and lentils. 


Want to know what other vegetarian protein sources you can add to your diet? Follow the link for our complete article on top vegetarian protein sources 

19 Best Vegetarian Protein Source for Your Muscle Growth 


How to Transform Your Physique

If you are searching for protein sources then you may want to add more muscle size, strength and lose some body fat as well. If you want to completely transform your physique check how you can do so by Body Transformation Program