The Best Sources of Proteins for Vegetarians
The best vegetarian foods that provide protein also come with loads of other health benefits, like fiber, vitamins, and trace minerals. The experts break down the eight most common sources for vegetarian diets as follows:
Protein Powder
Yes, you probably saw this one coming. But the world of protein powders has evolved tremendously from the days of gym bros coughing down chalky shakes. Now, dare we even say, some are delicious. These days, formulas can be complex and speak to the entire body (think probiotics, electrolytes, collagen, and more)
Seitan
Made (and sometimes referred to) as wheat meat, seitan is a byproduct of wheat dough (more specifically, it’s the rinse-off of it). It’s the base of many vegan meat alternatives, but can also be enjoyed alone. For those who are protein-focused, it’s also a superstar, with almost ¾ of its makeup being protein: a 100-gram serving of seitan has around 75 grams of protein inside.
Seaweed
When it comes to seaweed, there are actually many protein-rich varieties to enjoy, with one important caveat: You always want to choose a dried variety, which has the most dense nutrient profile.
Red seaweed (dulse, nori) has between 30 and 50 grams of protein per 100 grams, green seaweed (sea lettuce, spirulina) has around 40 grams of protein per 100 grams, and brown (sargassum) has about 10 grams of protein per 100 grams. On top of that, the food has everything from fiber, amino acids, omega-3s, four vitamins, as well as 12 important minerals.
Legumes
Both Shah and Hartog agree that legumes, which include foods such as beans, chickpeas, lentils, and peas, are one of the best sources of protein for a vegetarian diet.
Varieties of beans, such as kidney beans, black beans, chickpeas, and similar ones are widely considered to be a powerhouse of proteins. Chickpeas contain about 20 grams of protein in a half cup serving and also contain numerous other elements and minerals that can keep us healthy.
Lentils, which Hartog says are packed with carbohydrates, protein, vitamins, minerals, and fiber content, can be had in many forms, such as soups, stews, or can be eaten with flatbreads and even rice. They contain a good quantity of fiber, which can help maintain healthy bacteria within the gut. Each cup of lentils contains about 18 grams of protein.
A cup full of green peas will have about 9 grams of protein. In addition to this, they are rich in vitamins A, K, and C and also contain numerous minerals and a high quantity of fiber.
Nuts
A superfood and an excellent source of protein in a vegetarian diet, nuts can give you the protein boost your body needs. Nuts such as almonds, pistachios, and cashew nuts contain a good quantity of dietary fiber and vitamin E, and Hartog says that they contain heart-healthy fats. For reference, Hartog says that 1 ounce of almonds contains 6 grams of protein, and 1 ounce of walnuts contains 4.5 grams of protein
