Vegetarian Protein Sources: Meeting Nutritional Needs on a Plant-based Foods

Vegetarian Protein Sources Meeting Nutritional Needs on a Plant-based Foods

Protein helps the body build and repair muscles and tissue and stay energetic. It also plays a role in the production of hormones and enzymes. Some vegetarians eat animal protein in moderation, while others avoid it altogether. If you’re in the latter category, you should strive to reach the average daily value of 50g.

Read on to learn the best protein sources for vegetarians.

Top 4 Vegetarian Plant Protein Sources

Plant-based protein foods for vegetarians can provide essential amino acids and other nutrients. Here are some of the best options.


Vegetarians should eat lentils often to meet their daily value of 50g. In a 100g serving, 24.6g of lentils contribute 49.2% to your daily value. These are high in not only protein but also complex carbohydrates and fiber. Besides, lentils cook faster than other legumes. You can also serve them with healthy broths and salads. Above all, lentils are delicious even when eaten alone.


Chickpeas (Garbanzo beans) are a high-value plant-based protein for vegetarians. Around 20.5g per 100g can contribute up to 41% to your DV. Like lentils, chickpeas are a rich source of complex carbohydrates and fiber. According to this source, the protein in chickpeas makes a perfect meat substitute for non-vegetarians. These beans are easy to cook and serve with several dishes.


Quinoa can be the best grain if you can’t eat wheat products due to gluten. Around a cup of cooked quinoa produces up to 8g of protein. Quinoa provides more essential amino acids and fatty acids than other whole grains.

Seeds and Nuts

Different types of edible seeds can help you get enough protein every day. For instance, 16.5g per 100g serving can contribute 33% to your daily value. Chia Seeds contain antioxidants, omega-3 fatty acids, fiber, and essential amino acids. About 31.6g per 100g serving of hemp seeds can cover up to 63.2% of your DV.

Around 25% of hemp seeds are exclusively protein. The best nuts for vegetarians are almonds and peanuts. They contribute over 40% to your daily value.

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