healthy Proteins rich food for Vegetarian play a vital role in maintaining proper health.

Protein food is an important nutrient and everyone from small baby to an ageing individual needs it, sourced through food we eat. Function of Protein food is to build a strong and robust body that can fight diseases and maintain energy levels till we live. A fit body is capable of working for long hours with productivity quotient being high. On average women need 46g of protein per day and men need 56g. So everyone should make sure that their bodies are getting their daily dose of protein through the protein food they are eating.

To maintain and build muscle, you should aim to eat a gram of protein-rich food daily for every kilogram of bodyweight. If you are vegetarian, you will need to pay special attention to your diet to make sure you meet this goal.

Protein Rich Food for Vegetarians

Protein Rich Food for Vegetarians

Healthy Foods for Every Vegetarian

Peanut Butter

It also provides a great source of fiber and a high potassium content. The potassium combines with peanut butter’s magnesium to give your body plenty of nutrients. You even get vitamin B6 to boost metabolic processes and provide liver benefits. Just remember that peanut butter is high in fat so it is best enjoyed in moderation. Instead of the traditional sandwich, consider adding some peanut butter to a smoothie or simply dipping celery or apples in it.


Soy is full of protein and it can be processed in many ways to prepare different types of protein foods like Tofu, chunks, sometimes soy seeds are also fermented for further processing and adding it as one of the ingredients in food preparations. While choosing tofu, make sure you choose the hardest one. The harder/firmer tofu contains more protein than softer one.


Seafood is a very good source of protein and is low in fats. A three ounce serving of salmon contains 20 grams of protein and 5 grams of fat. Salmon is also packed with omega 3 and 6 essential fatty acids which are needed for healthy living. Tuna provides 24 grams of protein per 100 grams, and cod fish provides 20 grams of protein per 100 grams.


Blueberries are high protein fruits that are also rich in vitamins and certain minerals. Blueberries are available in several forms like canned, sweetened, unsweetened, raw and syrup. Blueberries contain 0.50 grams of proteins, and 1 bowl of blueberries will yield you 1.10 grams of proteins

Milk and Dairy Products

Milk is a great source of protein and that too of a very good quality which can be taken without complementing with any other healthy food like pulses. Milk and other dairy products like curd, cheese, and paneer can be consumed daily to meet the protein requirements of the body.

Protein Rich Food for Vegetarians

Protein Rich Food for Vegetarians


There are several varieties of beans — black, white, heirloom pinto — but they are all high in proteins. Two cups of kidney beans contain 26 grams of protein (1 gram more than a Big Mac). Beans are easy to prepare because you can buy them directly canned, rinse them, and heat them over the stove, but you can also choose to dry and soak them over night.


You can use it however you want, replacing meat for tofu. It is also delicious in stews and soups and great as part of a meat-replacement burger or hot dog.It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Chia Seeds

Chia Seeds are packed with fiber, contain 4.7 grams of protein per ounce and are also used to make Chia Pet products. These seeds can be stirred into oatmeal or yogurt, sprinkled over salads or blended into smoothies. Chia seeds make for a rich and creamy pudding-like treat, because they plump up and take a gelatinous texture when soaked in a liquid.