The Best Vegetarian Sources of Protein

Proteins are the building blocks of life. They promote cell growth and repair tissues. You probably know that eggs and meat are great sources of protein but you may have not known that these vegetarian foods are equally good.

Dr. Rupali Dutta, Chief Clinical Nutritionist at Fortis-Escorts Hospital highlights the issue of protein deficiency in our country and recommends that we should have one helping of protein with every meal, be it in any form like whole dals, cottage cheese or gram flour.

Recommended dietary allowance as per National Institute of Nutrition-
Men: 60 grams/day
Female: 55 grams/day

Cottage Cheese

It is light, easy to digest and also a great source of calcium.

Protein Content: 18.3 grams per 100 grams

Milk

Milk and milk products are great sources of high-quality protein. The main proteins in milk are whey protein and casein.

Full Cream Milk: 3.2 grams per 100 grams
Curd: 3.1 grams per 100 grams

Nuts

Nuts make for a healthy snack to curb cravings between meals and provide you with a good dose of protein. Almonds contain the highest amount of protein content while others like cashews and walnuts are also good sources of protein.

Almonds: 20.8 grams per 100 grams
Cashew: 21.2 grams per 100 grams
Walnuts: 15.6 per 100 grams

Tofu and Soy Milk

Tofu and soy milk are great sources of protein for those who are lactose intolerant or following a vegan diet.

Lentils

The National Institute of Nutrition recommends 30 grams of pulses with every meal. "Moong Dal, Dal Vadis, Dal Pappads, Besan Flour - all these can help you fulfill your daily protein requirements. When lentils are combined with cereals, the amino acid profiles of both compliment each other making it a complete protein like any non-vegetarian source of protein." suggests Dr. Rupali Dutta.

30 grams or 1 serving of lentils contains about 7 grams of protein.

Quinoa

Quinoa is known for its high protein content. It's considered a complete protein which means that it packs all nine essential amino acids your body needs.

Protein Content as per USDA: 4 grams per 100 grams

Amaranth Leaves and Grain

Amaranth is a protein powerhouse. It contains lysine, an amino acid missing or negligible in many grains.

Protein Content: 4 grams per 100 grams

Cauliflower Greens

Packed with nutrition, this part of the vegetable is often discarded. Here's a great reason not to - it's loaded with protein.

Protein Content: 5.9 grams per 100 grams

Colocassia Leaves or Arbi ke Patte

One of the best vegetarian sources of protein, dried colocassia leaves seldomly make it to our dinner table. Now, you have enough reason to cook with it more often.

Protein Content: 13 grams per 100 grams

Brussel Sprouts

In Chinese medicine, Brussel sprouts are known to help with digestion. They make for a healthy vegetarian meal when combined with grains.

Protein Content: 4.7 grams per 100 grams

Celery Leaves

Primarily known to be thrown away, celery leaves definitely deserve more attention.

Protein Content: 6.3 grams per 100 grams