Considering the fact that proteins are very important for our body, compiled below is a list of some high protein foods for vegetarians. Have a look to know more.
Most people are of the belief that only meat-based foods are good sources of proteins. But this is not the case. There are numerous vegetables and greens that are very good sources of proteins to our body. So all you vegetarians need not worry, and for those who eat meat too, knowing how much proteins and nutrients vegetables provide, will be very useful.
It goes without saying that along with the other important nutrients that different foods provide us, proteins are also required in sufficient quantities for the proper growth and maintenance of our body functions. Protein rich diets are very much popular amongst bodybuilding enthusiasts, as proteins help in a huge way in muscle-building. As mentioned earlier, many people hold a misconception that a vegetarian diet does not provide enough proteins, or there are not many foods in the vegetarian diet that have lots of proteins in them! People strongly believe that it is only the non-vegetarian foods such as meat, fish and eggs, that have ample proteins in them. I agree to the latter sentence partly. However, with regards to the former, I would say that the list of high protein foods for vegetarians given below is a contradiction to it! There are many vegetarian foods that are rich in protein content, and you can completely rely upon them to fulfill the protein needs of your body! Some of the popular vegetarian protein foods are whole grains, legumes, beans, spinach, etc. To get a better idea, here is a table with the details of each vegetable that is an excellent source of protein for us.
List of High Protein Foods for Vegetarians
| Food Item | Form | Quantity | Protein Content |
| Asparagus | boiled, cooked, drained | 60 – 62 grams/4 spears | 1.55 grams |
| Artichokes | boiled, cooked, drained, without salt | 120 – 122 grams/1 cup | 4.18 grams |
| Avocados | raw from California | 28 grams/1 cup | 0.60 grams |
| Alfalfa Seeds | raw and sprouted form | 33 – 35 grams/1 cup | 1.32 grams |
| Baked Beans | canned | 254 – 255 grams/1 cup | 12.17 grams |
| Black Beans | cooked | 1 cup | 15 grams |
| Broccoli | raw | 88 – 90 grams/1 cup | 2.62 grams |
| Beets | cooked, boiled, drained | 170 – 172 grams/1 cup | 2.86 grams |
| Bulgur | cooked | 182 – 184 grams/1 cup | 5.61 grams |
| Cabbage | raw | 70 – 72 grams/1 cup | 1.01 grams |
| Carrots | raw | 10 – 12 grams/1 medium carrot | 0.08 grams |
| Cauliflower | raw | 100 – 102 grams/1 cup | 1.98 grams |
| Celery | raw | 120 – 122 grams/1 cup | 0.90 grams |
| Chickpeas | cooked | 1 cup | 15 grams |
| Cucumber | raw and peeled | 119 – 120 grams/1 cup | 0.68 grams |
| Dandelion Greens | cooked, boiled, drained, without salt | 105 – 107 grams/1 cup | 2.10 grams |
| Endive | raw | 50 – 52 grams/1 cup | 0.63 grams |
| Garlic | raw | 3 grams/1 clove | 0.19 grams |
| Lettuce | raw | 56 – 57 grams/1 cup | 0.73 grams |
| Lentils | mature seeds, cooked, boiled, drained, without salt | 198 – 200 grams/1 cup | 17.86 grams |
| Mushrooms | raw | 70 – 72 grams/1 cup | 2.03 grams |
| Mustard Greens | cooked, boiled, drained, without salt | 140 – 142 grams/1 cup | 3.16 grams |
| Noodles | chow mein, Chinese | 45 – 46 grams/1 cup | 3.77 grams |
| Okra | cooked, boiled, drained, without salt | 160 – 162 grams/1 cup | 2.99 grams |
| Olives | ripe, canned | 22 – 23 grams/5 large olives | 0.18 grams |
| Onions | raw | 110 – 112 grams/1 whole onion | 1.28 grams |
| Oat Bran | raw | 94 – 95 grams/1 cup | 16.26 grams |
| Pumpkin | without salt, canned | 245 – 247 grams/1 cup | 2.70 grams |
| Peppers | green, raw, sweet | 149 – 150 grams/1 pepper | 1.33 grams |
| Peppers | red, raw, sweet | 119 – 120 grams/1 pepper | 1.06 grams |
| Potato Pancakes | homemade | 76 – 77 grams/1 pancake | 4.68 grams |
| Quinoa | cooked | 1 cup | 11.00 grams |
| Radishes | raw | 4.5 – 4.6 grams/1 radish | 0.03 grams |
| Seitan | – | 3 ounces | 21 grams |
| Soybeans | cooked | 1 cup | 29 grams |
| Spaghetti | cooked, whole wheat | 140 – 142/1 cup | 7.46 grams |
| Spaghetti | enriched, cooked, without salt | 140 – 142 grams/1 cup | 6.68 grams |
| Spinach | raw | 30 – 32 grams/1 cup | 0.86 grams |
| Sweet Potato | canned | 255 – 256 grams/1 cup | 4.21 grams |
| Tomatoes | sun-dried | 2 – 3 grams/1 piece | 0.28 grams |
| Tempeh | – | 1 cup | 31.00 grams |
| Tofu | firm, made with magnesium chloride and calcium sulfate | 120 – 122 grams/1 piece | 7.86 grams |
| Whole Wheat Bread | – | 2 slices | 5.00 grams |
| Watermelon | raw | 286 – 288 grams/1 wedge | 1.77 grams |
| Wheat Flour | whole-grain | 125 – 127 grams/1 cup | 16.44 grams |
Even though meat, chicken and fish are very beneficial for our body, there is no harm in being a vegetarian too. Apart from the aforementioned food items, there are many other food items which are equally high in protein content. Most of the above listed food items are safe for every individual. However, if you have allergies towards any of these food stuffs, you should always consult your doctor and get appropriate alternatives prescribed for your specific case. The intake of nutritious food that keeps us healthy should be on the top of our priority list, as far as eating habits are concerned.
