I am going to tell you best vegetarian protein sources on by on.

These vegetarian protein sources make it easy to get your protein fill if you’re eating a vegetarian or vegan diet or you’re tired with meat .

Protein is a main nutrient for growing and maintaining your body and keeping your skin and hair strong and healthy. It also helps keep you full.

People always think where vegetarians get their protein, it is difficult to eat required amount on a vegetarian protein diet.

According to the Dietary Guidelines, women need minimum 46 grams of protein and men need minimum 56 grams of protein in their normal life.

But bodybuilders required three time more protein then a normal person. and it is very challenging part for them to find vegetarian source of protein.   

So here is the solution.

Various veg high protein sources:-

1. Whey Protein

It is a one of the best vegetarian protein sources Whey protein is a high-quality protein powder produced from cow’s milk. Milk contains two types of  proteins: casein (approximately 80%) and whey protein (approximately20%). due to milk curdling process companies separate whey from the milk(which is liquid) and packed for sale.

Casein is a slow digestive protein and whey is fast.

Casein protein is also a best vegetarian protein source

Casein protein in milk that is why experts prefer it to consume at before sleep because it will take approx 4-6hrs for digestion and cow’s milk is also known as casein protein milk.

In the other hand whey protein is fast digesting protein so athletes prefers to consume it after workout because it gives us quick recovery and helps us to repair muscle for growth. The most common forms of whey protein used in high protein bars, beverages, and supplements are the concentrate or the isolate.

Whey protein also has some important benefits like it helps us to reduce fat percentage and its major use is in the HIV and viral infections as it increases the immunity.

As per the research, it helps for healthy hair growth and best food for anti aging.

Whey protein health benefits

Vitamin B12 is present in whey which is the sole source of indispensable nutrient for blood-formation and cell division in lacto-ovo-vegetarian nutrition . It is also of a great importance in lactose intolerance and galactosemia. Whey contains glutamine which serves as food for fast dividing cells and is very essential during metabolic stress conditions Whey proteins is a next generation super-food and it contains like iron, zinc, calcium, magnesium, potassium and sodium.

2. Tofu or Soya

Tofu, also known as soya paneer, is a highly
preferable food of plant based which have maximum ratio of protein and nutritional and health benefits. It was first
discovered by a Chinese cook about 2000
years ago. In Japan, tofu was introduced in
the 18th century. Presently, tofu has become a popular food in many countries of the world, Tofu is a another form of soybeans that is made by curdling soymilk so that its proteins
become coagulated and then pressed into a sliceable cake. There are regional variations in production methods, flavor, texture, and
usage of tofu. Tofu is a natural, inexpensive, and nourishing food, which is consumed by
people of developed as well as developing nations. It is an excellent source of non-animal
protein for vegetarians .

Tofu or soya paneer making

Tofu is a soya protein source.Typical tofu making procedures include several steps like cleaning, drying, grinding soya beans in water, filtering, boiling,
coagulation, and pressing.
The structure of tofu can also be altered by freezing, puréeing, and cooking. Fresh tofu is making directly from the soy milk, and processed tofu is made from fresh tofu. It can
be found in bulk or individual packages, both of which are refrigerated. Now a days, tofu is consumed in whole world due its alot of health benefits. Tofu is easily available
in baked, smoked, roasted or fried form, and is used in savory and sweet dishes. It serves as a beneficial meal for both sexes, and all age
groups. Tofu is a best replacement of meat, and seafood.


Tofu is a widely enjoyed food made from soybeans, and is a good source of protein, vitamins (A, C, D, E, K, and the B vitamins,
such as riboflavin, thiamine, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate), and minerals (calcium,
phosphorus, potassium, magnesium, iron, zinc, manganese, selenium, and copper). In addition, tofu is also rich in omega-3 fatty
acids that are needed for good health. Tofu also provides the required amino acids, which are crucial to a healthy, and balanced diets. A single serving of tofu
provides protein to make up over 18% of our daily requirement. Moreover, one can get 33% of iron requirements for a day just
by consuming tofu once. Tofu is one of the few superfoods that can be considered a healthier alternative to fish. Tofu is used in
many meat substitutes, such as tofu sausagesand tofu burgers.

3. Milk and other milk products.

Cow’s milk, people who often drink cow’s milk have good health, is one of the most popular drink in the whole world

Milk is a natural food source for mammals. Animals and humans, produce milk to feed their babies until they are ready for solid food.

As such, milk contains valuable nutrients that help us for the body growth, it including calcium and protein.

-Milk and bone health

Calcium is an important nutrient for strong bones and healthy teeth, muscle movement, and nerve signals. Health departmants recommend getting enough calcium to help prevent bone fractures and osteoporosis.

Milk contains rich source of calcium. Cow’s milk is rich with vitamin D, and it is beneficial for bone and health.

Milk nutrition value

The nutrition value of milk is highly complex, and it contains almost every single nutrient that your body needs.

One serving (250 ml) of cow’s milk contain 3.26% fat provides

  • Calories: 150
  • Water: 88%
  • Protein: 8 grams
  • Carbs: 11 grams
  • Sugar: 12.3 grams
  • Fiber: 0 grams
  • Fat: 8 grams

4. Chick peas

Chickpea is an important pulse crop grown and consumed all over the world, especially in the Asian countries.
It is a healthy source of complex carbohydrates and good quantity of protein. The ratio of protein in chickpeas approx 18gm per 100gm serving,
and the quality of protein is much better than other pulses.
Chickpea has rich amounts of all the essential amino acids except sulfur containing types, which can be completed by adding cereals to daily diet.
Starch is the major storage carbohydrate followed by dietary fibre, oligosaccharides and simple sugars like glucose and sucrose.
Lipids are present in low amounts but chickpea is rich in nutritionally important unsaturated fatty acids like linoleic and oleic acid.
β-sitosterol, campesterol and stigmasterol are important sterols which are availabe in chickpea oil. Calcium, magnesium,
phosphorus and especially potassium are also present in chickpea seeds.
Chickpea is a healthy source of essential vitamins such as niacin, thiamin, folate and the vitamin A precursor. Like other pulses,
Chickpea has several potential health benefits and, in combination with other pulses and lentils,
it have some beneficial effects on some of the important human diseases like cardiovascular disease,
type 2 diabetes, digestive diseases and some cancers.

-Chickpeas nutrition

nutrition value of per 100gm

  • Calories: 210
  • Fat: 3.8g
  • Sodium: 322mg
  • Carbohydrates: 35g
  • Fiber: 9.6g
  • Sugars: 6g
  • Protein: 18.7g

5. Almonds

Almonds are a nutrient dense food, and after the research during the last 10 years on the potential health benefits of almonds has linked consumption
patterns to reduced risk of chronic diseases such as coronary heart disease (CHD) and type 2 diabetes, as well as to weight maintenance and weight control. Tree
nuts such as almonds have been part of mankind’s diet since pre-agricultural times and their popularity has continued to grow in modern times, either as snacks or as part
of a meal. Almonds can be eaten whole (fresh or roasted) and in spreads like almond butter or they can be used in a wide range of food products and recipes.
Almonds have complex food matrices containing diverse nutrients and other phytoprotective substances that
favourably influence human physiology.
All nuts are energy dense and contain high levels of fat, but much of this is unsaturated. However, there is still caution about over recommendations for nut consumption and a lack of
understanding and awareness of how nuts can fit into a balanced diet. The present article highlights that almonds are a rich source of many essential nutrients including vitamin E and several trace elements, that there is compelling evidence
that almonds have beneficial effects on the reduction of plasma cholesterol levels and other heart disease risk factors, and that evidence is emerging which suggests that
almonds may have a positive role in healthy weight maintenance and weight loss.

-Almond nutrition facts

The following nutrition information is provided by usda for 1 ounce (28g) or about 24 whole unsalted almonds.

  • Calories: 164
  • Fat: 14.2g
  • Sodium: 0mg
  • Carbohydrates: 6.1g
  • Fiber: 3.5g
  • Sugars: 1.2g
  • Protein: 6g