Vegetarian Proteins Sources - Top 15 Sources + The Golden 25 Listing

Vegetarian Proteins Sources – Top 15 Sources + The Golden 25 Listing

Vegetarian Proteins Sources – As we previously wrote, proteins or proteins are highly conducive to weight loss. However, when you follow a vegetarian diet, one of the things you often hear is that you have a greater chance of a shortage of protein. Many people think that animal products like meat and dairy are the only products we can find in protein. Fortunately, this is not true. This article is about what exactly proteins are, what your body is doing and what vegetarian products you can find them.

All protein amounts related to the items mentioned below were taken from data from the United States Department of Agriculture (USDA) and match the 100g portion. Exceptions are prominently highlighted. Recalling that, according to ANVISA , the recommendation of daily protein intake is 75g.

Proteins and Amino acids

Protein occurs in very different foods. It is converted into amino acids into your body . These amino acids are extremely important for the proper functioning of our body. Our cells are built up by these amino acids. By far the majority of amino acids are automatically generated by our body, without having to leave or leave anything. However, that does not apply to all amino acids. However, we can instantly reassure you: when you eat varied, you can, as a vegetarian, get almost no protein deficiency. Variation is, however, very important because every type of diet has other proteins.

Where do amino acids enter?

The important amino acids that we do not make ourselves sit through proteins in our food. All foods contain all kinds of amino acids we need. However, that does not automatically mean that you can eat what you want. The ratios of amino acids can vary greatly by means. Therefore, if you restrict yourself to a particular food, you may get too much from one amino acid and the other too little. This can cause all sorts of complaints and, in the longer term, even life-threatening situations such as renal failure.

Some claim that you can eat the best meat and fish because they are protein-rich. However, there are more than enough alternatives for people who want to eat vegetarian. Hereafter we put some vegetarian products in a row called protein rich.


What many people do not know is that vegetables also contain proteins. Some vegetables even more than certain types of meat. The best vegetables you can eat in this regard are spinach, broccoli, mushrooms, kale, parsley and cauliflower. We recommend that you eat these vegetables regularly.


Beans are an excellent vegetarian source of protein. They are therefore also widely regarded as protein-rich food sources in addition to fish, meat and eggs. A well-known bean is of course the soybean, which indeed contains a relatively high degree of protein. You can use the soybean as tofu, but of course pure as boiled bean. Other good beans with many proteins are lentils, split peas, garlic and strawberries.


Once again, in the raw state, the food offers a very high amount of protein (19.30g), but when cooked the number drops dramatically (8.86g). There is also the option of using chickpeas as flour. And then, since there is no need to cook food, the amount of protein remains high (22.39g). In addition, the grain is very rich in other nutrients such as magnesium and potassium, for example.


Nuts are excellent for use as a substitute for meat. They fill well, are rich in protein and you will sometimes be surprised by the special flavors of the various nuts. In particular almonds contain very much protein. However, you can also use other notes such as pecan nuts, pistachios, walnuts, pine nuts or cashew nuts with a hearty heart. These nuts are delicious as dressing at a salad or by the pasta.


Most people who live vegetarian will know spirulina . This saltwater algae is used by many people to feed important nutrients in this way. Spirulina contains more than half of important proteins. In addition, it also has important minerals which make it very healthy for your body.


And, finally, the most obvious: soy. There are thousands of ways to consume it and each way will bring a different amount of protein to your body. Just be careful not to overdo it, since vegetarians usually abuse this item.


If you do not like tofu, tempeh or soy, there is still another alternative: the seitan. He is more of a meat substitute for vegetarians. It is known as “gluten meat” because it originates from wheat gluten. The food contains lots of protein. The wheat gluten meal contains 75.16g of the nutrient, so to know how much protein you have depends on how much of the flour it takes. But believe me, you’ll have plenty of protein. (If you have gluten allergy do not consume the seitan, obviously.)


Various seeds also contain a lot of amino acids, so you can get the missing proteins in your body. Chiazaad, for example, ensures that your body, in addition to important proteins, also receives other nutrients like calcium. Another prominent seed is Hennep. This vegetable source contains as one of the few products all amino acids that your body does not create. Your body gets a boost through regular hemp gain and will get much more resistance. In addition, you also support the environment because hemp is very durable.


Although Quinoa is not a grain, you would say that. It looks exactly like cereal grains. This plant is unique as a food source and forms a complete source of protein for your body. All amino acids that your body needs are present in space in Quinoa. In addition, it is very different to apply, for example, as a meal with yogurt or cooked at dinner.


The famous cheese substitute for vegans is another great source of protein source. The amount of the nutrient will vary with the type and the preparation form. To this end, the best way seems to be the fried, which offers 17.19g. As a few options on the list (if not all, of your creativity), the tofu is very versatile, and you can use it as a type of meat, to accompany soups, salads, stuffing pizzas, cheese and countless other possibilities . If you want you can also try the cousin’s tofu, the tempeh, which gives you 18.54g of protein.


This plant holds an interesting amount of protein. Contains 5.42g of the nutrient, more than milk, for example. If you do not like it the traditional way, you can make pasta or soup to accompany with breads and a good wine.


You may have never imagined it, but sesame can give an incredible boost to your protein pool. The seed carries 17.73g and once again the flour has an absurdly high nutrient amount – 40.32g the partially defatted version. If I were you, then I would stop scraping the top of the hamburger bun.


Relax there, buddy, smoking does not bring the same benefits as eating. And we are not necessarily talking about marijuana, since any variation of cannabis is called hemp. For some reason I do not know, we did not find the nutritional information for hemp on the USDA website. But claims the seed offers 10g of protein every 3 tablespoons. Now the seeds that you pick up on the paranga already have some use.


The cocoa powder can be used in puddings, cakes, mousses, brigadeiros or anywhere that your creativity allows. No Boundaries. It will offer you 19.60g of protein. Not bad.


More potent than sesame, the sunflower seed provides 20.78 g of protein and the partially defatted flour provides 48.06 g. You can use the seed in the salads, make pate, make up cookies, and … Well, I do not know, put a handful together, put it in the mouth and end the suffering.

25 sources of vegetarian protein List

If you’ve ever been a vegetarian in your life, you’re likely to be asked “how do you get enough protein?” Many people think that it is necessary to consume animal products to obtain the necessary proteins. In fact, many vegetables are full of protein and if you incorporate 2 to 3 sources of protein in your meals it probably reaches adequate protein levels.

The example of bodybuilders

Need proof that vegetarians or vegans do not suffer from protein shortages? Just look at the growing popularity of veganism among bodybuilding practitioners! When training with heavy weights, as bodybuilders do, we need a lot more protein than the normally recommended doses. If it were difficult to get protein from a vegan diet, we would not see so many bodybuilders talking about its benefits.

After all, what proteins do we need?

The amount of protein you need in your diet depends heavily on your weight and physical activity. Americans, on the whole, eat far more protein on a daily basis than they need. The recommended dose of protein is 0.8 grams per kilogram of body weight. So if you weigh 60 kilos, you need about 48 grams of protein per day.

As we have already mentioned, you only need 2 protein sources at each meal to stay balanced, even reducing to a single source if it is rich enough. What is important is not to confuse this idea with the unnecessary practice of combining proteins.

Combination of proteins

Proteins contain amino acids, which are needed for good health. There are nine amino acids that our body needs to function, and most animal products contain these nine amino acids. However, most plant proteins lack one or two different types of amino acids and different plants lack different amino acids.

It is true that it is necessary to eat a certain variety of proteins to get all the amino acids the body needs but not in the way most protein combination methods suggest. In fact you do not need to absorb all nine amino acids in the same meal, not even every day. If you consume the variety of proteins described below, it will look fantastic. Maybe even go to bodybuilding!

25 sources of vegetable protein

There are huge sources of plant proteins. Make sure you eat varied sources throughout the week and no longer need to worry about getting enough protein.

We know that not everyone will eat all these 25 foods. This list is just for starters. Beans, whole grains and even fruits contain proteins. If some of your favorite foods are not on this list, I suggest that you consult specialized information (eg USDA Nutrition Database) to check the protein value of each food.

1. Tempeh (soybean) 41 grs. per cup
2. Lentils 18 grs. per cup
3. Soy milk 11 grs per cup
4. Edamame 20 grs per cup
5. Seitan 19 grs. for every 3 ounces
6. Tofu 20 grs. for ½ cup
7. Peas 9 grs. per cup
8. Brown rice 5 grs. per cup
9. White rice 4 grs. per cup
10. Cooked broccoli 4 grs. per cup
11. Sunflower seeds 6 grs. per ¼ cup
12. Quinoa 9 grs. per cup
13. Cooked spinach 5 grs. per cup
14. Avocado 4 grs. per cup
15. Integral Bread 7 grs. in 2 slices
16. Black beans 15 grs. per cup
Cashew 5 grs per ¼ cup
18. Cooked semolina 8 grs. per cup
19. Flaxseed 4 grs for 2 tablespoons
20. Seeds of chia 5 grs. for tablespoons
21. Bulgar (wheat) 5 grs. per cup
22. Peanut Butter 8 grs. for 2 tablespoons
23. Sunflower butter 5 grs. for 2 tablespoons
24. Red potato 3 grs. per cup
25. Barley 3 grs per cup

Of course, this is not an exhaustive list and we would very much like to have your contribution: what vegetable do you use to get protein?

There are huge sources of plant proteins. Make sure you eat varied sources throughout the week and no longer need to worry about getting enough protein.

We know that not everyone will eat all these 25 foods. This list is just for starters. Beans, whole grains and even fruits contain proteins. If some of your favorite foods are not on this list, I suggest that you consult specialized information (eg USDA Nutrition Database) to check the protein value of each food.

So we can say that you do not need meat at all to get enough protein. The above alternatives form a rich source of amino acids for your body and will help you feel fitter and healthier than ever before!

Tip! Also try a juice cure. Through juices or smoothies you can get a lot of useful nutrients, including proteins, in a vegetarian and responsible manner.