Most Effective 13 Protein Sources For Vegans


You will always think about protein at the time of exercise because the word protein is often taken with exercise. Proteins are essential to strengthen muscles. Do you know that proteins are found in the highest quantity after water in the human body? Today we will discuss about the protein sources for vegans in this article.

Proteins are usually known to strengthen muscles but it also help to form red blood cells in the body. The amount of protein depends upon your physical activities. From this article you can also get information about the protein sources for vegans.

Most Effective 13 Protein Sources for Vegans.

The food which contain a great amount of protein and consumed by vegans are as follows;

  1. Tofu.
  2. Pulses.
  3. Dairy Products.
  4. Soybean.
  5. Almonds.
  6. Chia Seeds.
  7. Walnut.
  8. Oats.
  9. Cottage Cheese.
  10. Greek Yogurt.
  11. Peanut Butter.
  12. Pumpkin Seeds.
  13. Rajgira (Amaranth).


There are several protein rich food that you can easily incorporate in your diet. If you are a vegetarian, you can include paneer in your diet. It contains lots of healthy protein which meet your daily protein requirement.


In pulses, anti-oxidants as well as proteins are also found in good quantities. Per 100 grams of pulses have 5 grams of protein. However, intake of pulses is considered to be salubrious.

Dairy Products.

Since childhood, you may have heard that milk gives us strength. And the point is 100% true, because milk contains plenty of protein. In 100 grams of cheese we found a large amount of protein than milk.


It is also a good source of protein. People who are allergic to dairy products can use soy milk instead of dairy products.

Click here to know about Plant Based Meat-Loaded with Nutrients.


There are several health benefits of almonds. It keeps the brain healthy and control cholesterol and also enrich with protein. An almond contains 0.3 grams of protein. It is also a good source of amino acids that work to heal body tissue.

Chia Seeds.

Chia seeds have become quite popular in the past few times. It can be include in the diet those who are cautious about health. It is rich in antioxidants that are very beneficial for the healthy heart. In addition, chia seeds also contain plenty of protein. If you need protein in your diet, you can include chia seeds in the right amount.


It contains 1/7 amount of protein of its own weight. However, it can be said that it does not contain a large amount of protein but the rest benefits cannot be ignored. Walnuts can be included to make your diet nutritionally rich.

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The name of oats can be taken first in the counting of healthy cereals. It is rich in vitamin B1(thiamine), manganese, magnesium, fiber and other nutritious ingredients. 1/2 cup of uncooked oats have 13 grams of protein and 15% calories.

Cottage Cheese.

If you feel that everything has more fat and calories, it is not so. Cottage cheese contains low fat and calories. It contains vitamin B2 (riboflavin), vitamin B12, selenium, phosphorus and calcium. 1 cup of cottage cheese contains 27 grams of protein. It is a good option to make your diet rich in protein.

Greek Yogurt.

Greek yogurt is a condensed yogurt which is also known as strained yogurt. It has a creamy taste and a good flavour.

Peanut Butter.

Peanut butter is the best source of protein. It contains 25 grams of protein in per 100 grams, which is almost double the amount of protein found in eggs. Therefore, vegetarian people can use peanut butter to overcome protein deficiency.

Click here to know about Paleo Diet: Benefits, Meal Plan and Side Effects.

Pumpkin Seeds.

Minerals such as zinc, iron, potassium as well as proteins are also rich in pumpkin seeds. It have 19 grams of protein, which is much more than eggs. So pumpkin seeds are a good source of protein for vegetarian people.

Rajgira (Amaranth).

It is beneficial for overall health. Its flour can be consumed to meet the protein deficiency. We found 2.9 grams of protein in per 100 grams, so it is considered a good protein substitute.

Protein Recipes.

Protein Rich Paneer Based Dishes.

The best way to consume protein for vegetarian people is  paneer. It has lots of benefits that you can easily take through your dish. You can make number of dishes such as paneer bhurji(scrambled), pea paneer, paneer kofta, paneer spinach, paneer paratha, paneer masala, fenugreek cream paneer, paneer potato and paneer chilli etc.

Protein-Rich Tofu.

Like paneer, tofu is also made from soya milk after which the fluid is separated. Later on, the substance is removed and the tofu is saved. It contains plenty of protein that increases the amount of protein in your food. If you are wondering how tofu can be included in the food. There is a simple way. Use tofu instead of paneer in your dish, such as paneer roast can include tofu instead of roasted. Lightly fry the broccoli, onion, capsicum and then mix the tofu. This dish will be rich in protein and will also be low in carbohydrates.

Click here to know about Top 10 Super Food for Rapid Weight Loss.

Protein Soybean Dish.

A large quantity protein is found in Soybean. If you are a vegetarian and looking for protein-rich food, your search on soybeans may be over. You can make several dishes such as soy kebabs and soy curry etc. Make it with less spices and oil to take the benefits of protein from soybean.


Telling about the benefits of proteins you may have understood how important protein is for the body. Proteins are essential for muscle growth.(1) At the same time, it is also make DNA that breaks down into amino acids in our body. The strains of two amino acids are found together for making DNA.

Using proteins keeps the stomach full for a long time, so that you can avoid cravings. It can be said that consuming the right amount of protein helps to reduce weight.(2),

Proteins are known to make tissue and cells.(3) With a protein-rich diet, you can quickly recover damaged tissue.

Click here to know about What is Creatine, Advantages and Disadvantages.

Side-Effects of Protein.

You have received a lot of information about the benefits of proteins. However, everything in a limited quantity gives its benefits and intake of anything in large quantities can cause harm. Similarly, consuming a large amount of protein can also cause harm. Irregular protein intake can cause the following side effects;(4)

Stomach Upset.

Consuming a large amount of protein can aggravate stomach problems such as abdominal pain, abdominal cramps, loss of appetite etc. Protein takes time to digest. If the protein is consumed in large quantities, there may be a lot of difficulties.

Damage Kidneys.

Consumption a large amount of protein can cause kidney failure. Increasing the amount of protein in the body also increases the amount of nitrogen, especially when it breaks into amino acids. So, it put unnecessary stress on the kidney. In this case, the chances of a malfunction in the digestion may increase.(5),(6)

Click here to know about Process of Digestion, Absorption and Transportation of Nutrients.

Weight Gain.

Protein intake is linked to both weight loss and weight gain. After consuming protein, it takes more time to digest. If a large amount of protein is consumed, it will take time to digest, as a result it can increase weight.(7)

Frequently Asked Questions.

1. How much protein should be consumed in a day?

According to RDA, it is advised to take 0.8 g of protein according to a kilo weight of the body. In a day, women are advised to take 46 grams and men 56 grams of protein.

2. What is the best source of protein?

Protein can be consumed from many sources such as almonds, oats, cottage cheese, Greek yogurt, milk, broccoli, cooked quinoa, lentil dal and pumpkin seeds etc.

3. Which fruits and vegetables contain high protein?

High protein is found in lentil dal, spinach, soybean, apricot, broccoli and pumpkin seeds etc. and these protein sources are mostly recommended for vegans.

4. How can protein be included in the diet?

Use dairy products such as milk and cheese to include proteins in the diet. Can also consume peanuts, moong (green gram) and cooked quinoa.

Bottom Line.

There are several health benefits of protein, if it is consumed in the right quantity. If you have to include proteins in your diet, you can easily do so. You can include dairy product, broccoli, lentil dal and oats etc. in your diet. In addition, there may be disadvantages of consuming a large amount of protein. Include some physical activities along with protein based diet give you effective result. Therefore, the above mentioned food are the great protein sources which are consumed by vegans mostly. Hope this article helped you.


1. C. W John, and P. M Stefan; Nutrients. 2019 May; 11(5): 1136. Published online 2019 May 22. doi: 10.3390/nu11051136;Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit; Retrieved from


2. L. J Heather, C. M Peter, A. Arne, W. P Thomas, P. W S Margriet, M. L D Natalie, W. C Stephen, M. D Richard; Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29.; The role of protein in weight loss and maintenance; Retrieved from


3. Marcus Gry, Per Oksvold, Fredrik Pontén and Mathias Uhlén; doi:10.4172/jpb.1000153; Tissue-Specifi c Protein Expression in Human Cells, Tissues and Organs; Retrieved from



4. D. Ioannis; ISRN Nutr. 2013; 2013: 126929. Published online 2013 Jul 18. doi: 10.5402/2013/126929; Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults; Retrieved from


5. B. A George, S. R Steven, J. d Lilian, X. Hui, R. Jennifer, M. K Corby, M. Marlene, B. Courtney, M. Susan and R. M Leanne; JAMA. 2012 Jan 4; 307(1): 47–55. doi: 10.1001/jama.2011.1918; Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating; Retrieved from


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