Many individuals express concern that vegetarian and vegan diets may lack sufficient protein, with paneer often being the first option that comes to mind. However, there are numerous other excellent protein-rich alternatives available within a plant-based diet that may not be widely recognized.

Urvi Gohil, a Clinical Dietitian, frequently provides her audience with insightful health and wellness information. In her latest post, she highlighted the top 13 sources of vegetarian protein, intentionally omitting paneer.

Protein-packed legumes and grains

50 g Masur Dal (raw) – 185 kcal, 9 g protein, 26 g carbs

50 g Quinoa (raw) – 185 kcal, 8.5 g protein, 29 g carbs

50 g Rajgira (raw) – 178 kcal, 7.5 g protein, 31 g carbs

50 g Toor Dal (raw) – 172 kcal, 7.5 g protein, 27 g carbs

50 g Kidney Beans (Rajma, raw) – 171 kcal, 10 g protein, 27 g carbs

50 g White Peas (raw) – 172 kcal, 10 g protein, 28 g carbs

50 g Mung Dal (raw) – 170 kcal, 12 g protein, 30 g carbs

Seeds, nuts, and dairy alternatives

15 g Nutritional Yeast – 60 kcal, 8 g protein, 4 g carbs

2 tbsp Hemp Seeds – 110 kcal, 6.3 g protein, 2 g carbs

2 tbsp Chia Seeds – 137 kcal, 4.7 g protein, 12 g carbs

15 g Almonds – 100 kcal, 3.5 g protein, 3 g carbs

100 g Tofu – 144 kcal, 15 g protein, 2 g carbs

100 g Greek Yogurt – 60 kcal, 10 g protein, 3.6 g carbs

Read Also: Gautami Kapoor Shares Diet and Fitness Tips for a Toned Body at 50: Avoids Milk and Curd, Prefers Warm Water and Black Coffee

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