Vegetarians don’t need to miss out on enough proteins

By October 31, 2019 Health & Nutrition

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Not getting enough proteins. It’s a common enough issue with vegetarians. Animal products are best sources of proteins and vegetarians tend to miss out on that. Proteins are so important for your muscles and bones, especially as you age. So, it’s not a good idea to miss out on your daily requirement of proteins just because you are a vegetarian. Vegetarians can look at some good sources of plant-based proteins and incorporate into their diet. The expert here lists out some of the excellent sources of proteins for vegetarians. Team RetyrSmart

Vegetarians don’t need to miss out on enough proteins

Here are the 13 best sources of protein for vegetarians:

  • Tofu and tempeh – Tempeh and tofu are both soy products and they have the highest amount of vegetarian proteins, about 15-20 grams per serving.

  • Edamame – Edamame or soybean is excellent for snacking. They contain 8.4 grams of protein in just half a cup.
  • Leafy greens – Vegetables usually do not contain much protein, but eating green vegetables will significantly add to your protein consumption. For example, you can eat one cup of cooked broccoli as that contains 8.1 grams of protein.
  • Hemp – Blend hemp seeds in smoothies or baked goods to get your daily dose of protein. Hemp contains 10 grams of protein per tablespoon.


  • Chia seeds – Chia seeds contain 4.7 grams of protein per two tablespoons, making them excellent sources of protein.
  • Seitan – This is a meat substitute made from wheat gluten and it contains 36 grams of protein per serving (about half a cup).
  • Non-dairy milk – Milk made from soy (best non-dairy protein source), almond, rice and hemp are good dairy substitutes.
  • Unsweetened cocoa powder – This will surprise you, but bitter cocoa contains nearly 1 gram of protein per serving (1 tablespoon).

Vegetarians now can also fulfil their protein requirements by adding the above-mentioned plant-based food items for a healthy and nutritious living.

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