You asked for vegetarian protein sources and we answer with this list of plant-based proteins which can be incorporated in any diet. We start with tofu which has the lowest protein value on the list and work our way up to reveal a vegetarian protein source which contains 75% of protein per 100g.
|Vegetarian protein source||Protein per 100g||Fat per 100|
All of the foods on this list can be found in local supermarket or health shop. They are easy to prepare and are also natural sources of vitamins, minerals and other nutrients.
Related video: High protein foods
Tofu – go-to vegetarian protein source
Arguably the most popular source of protein for vegetarians, tofu is also rich in manganese, calcium and selenium. 100g of the “bean curd” contains 8g of protein and 4g of fat.
- FYI: The harder the tofu, the higher the protein content.
Related: Ready meals free of meat
Quorn – meat substitute brand
The popular meat substitute brand is packed with protein and low in fat- 14.5g and 4g per 100g. It contains all of the eight essential amino acids which makes it a plant-based source of complete protein.
- FYI: It’s available as Quorn mince, pieces and sausages in most supermarkets and stores.
Nattō – meat-free protein food
Although it doesn’t sound like the most appetising food, nattō is Japan’s favourite breakfast. 100g of the fermented beans pack 18g of protein and 11g of fat as well as iron, magnesium, vitamin C and a whole list of other nutrients that are beneficial to your health.
- FYI: Mix with soy sauce and stir until gooey and pour over hot rice.
Warning: Consult your doctor if you take blood-thinning medicine.
Tempeh – Indonesian meat replacement food
This vegetarian meat replacement originates from Indonesia and it packs 19g of protein and 11g of fat per 100g. It is one of the vegetarian protein sources which is rich in manganese, phosphorus and magnesium
- FIY: You can crumble it into sauces and stews or slice it and panfry it.
You can make your own peanut butter by grounding roasted peanuts or putting them in a blender. The end product is low in carbs and high in “good” fats. 100g of it contain 25g of protein and 50g of fat.
- FYI: Add it to smoothies and oats or use as bread spread for sandwiches.
Almonds – rich in protein and healthy fats
Even though America is the largest producer of almonds, the edible seeds of the almond tree are native to the Middle East. 100g gives you 29g of protein and 49g of fat. They are vegetarian protein sources which are also rich on vitamin E, manganese and magnesium.
- FIY: You can also get almond milk, butter, oil, flour, paste which is known as marzipan.
Related: Seeds, nuts and grains
If a “super food” could be a rockstar, then hemp seeds are it due to its relation to cannabis. Don’t worry though, they are different species and different variety. 100g yield 32g of protein and 50g of fat. They are rich in magnesium, phosphorus and zinc.
- FIY: You can eat them raw, cooked or roasted.
Soybeans – packed full of protein
Some of the vegetarian protein sources on this list are made from them but the soybeans themselves are packed full of protein – 36g of it per 100g and 20g of fat. They originate from Eastern Asia and are rich in iron, magnesium and vitamin B-6.
- FYI: You must cook the soybeans before you eat them.
Spirulina – high protein algae powder
The only fresh water algae on the list but for a good reason: 57g of protein and only 8g of fat per 100g. This Central American super food is also rich in iron, magnesium and vitamin B-6.
- FIY: It’s available as dark green powder which you can add to smoothies, salad dressings etc.
Seitan – the No1 vegetarian protein source
This is the number one vegetarian protein source and if it’s not in your diet already, you need to add it. Why? It packs 75g of protein and only 1.9g of fat per 100g. It also contains selenium, calcium, iron and phosphorus as well as other vitamins and minerals.
- FYI: You can eat it panfried, sauted and grilled.
Warning: Do not eat if you have celiac disease or are sensitive to gluten