Protein Rich Foods For Vegetarian And Benefits

Protein Rich Foods

Vegetarians often hear the statement that there are not many sources of protein available for them. However, this is not true. Before seeking consultation with the best dietitian in Hyderabad or in any other city, it is best to be aware of what protein is, why it is so important, and what are the protein rich foods that vegetarians can eat.

Protein, a macronutrient, is crucial to life, and is needed for proper growth and maintenance. This nutrient is critical for muscle growth, helps in tissue repair, reduces blood pressure, and improves bone health. Every cell of the body houses a range of different proteins, and both vegetarians and non-vegetarians have plenty of protein rich food items available.

Book doctor online appointments, and give your body the nutrition that it needs to become strong. Read ahead to know everything about protein.

Protein Rich Diet Before Book Doctor Online Appointment

Any diet is considered to be rich in protein if over 25% of the calories come from any protein content. While meat and seafood are the richest sources of protein, there are other rich foods that vegetarians can consume.

A list of protein rich food as per a dietitian in Hyderabad are:

Legumes and grains
Nuts and seeds
Dairy products
Certain fruits

Legumes and grains

Legumes and grains are the best and easiest way for vegetarians to get their protein requirement. Let us see some of the items under this category that have high levels of protein.

Pinto beans: Differing from red kidney beans, pinto beans are more nutritious, containing protein, iron, fibre, sodium, magnesium, and other minerals.
½ cup of pinto beans contains about 11 grams of protein, and contains only 197 calories. The easiest way to cook pinto beans is to boil them and add them to any salad.

Lentils: Dal or lentils are a great source of protein. Green moong, toor dal, moong dal, arhar dal, chickpeas, and urad dal are all forms of lentils. Lentils are the best way to get the required protein as they are not expensive and available easily.
½ cup of lentils comprises nearly 9 grams of protein, and 101 calories.
There are many fun ways to cook lentils, but boiling them and flavouring them with salt and other spices is the easiest.

Quinoa: In today’s world, quinoa is labelled as a superfood, and rightly so, as it is rich in fibre and protein. It can be used to replace rice or as a part of any salad.
½ cup of quinoa contains 4 grams of protein and 111 calories.
Before cooking, quinoa should be soaked well for about an hour, and then boiled.

Black beans: Black beans are rich in protein and fibre, and have shown to reduce the increase in blood sugar after eating. A dietitian in Hyderabad recommends combining black beans and rice together.
½ cu of black beans has 7.6 grams of protein and contains 114 calories.
Black beans should be soaked in water and then boiled. Season it according to your flavour palate, and make your meals healthy and nutritious.

Nuts and seeds

Before you book online doctor appointments to get started on your nutrition journey, eat these nuts and seeds to boost the amount of protein in your system.

Soy nuts: It is best to roast soy nuts and eat them as a snack as they are healthy and nutritious, improving brain health and decreasing the risk of certain kinds of cancer.
About 30 grams of soy nuts contain 12 grams of protein. These nuts can be added to desserts as well.

Pumpkin seeds: Pumpkin seeds are a great midday snack as they have omega-3 acids, unsaturated fats, and protein. Pumpkin seeds are also rich in vitamin B.
30 grams of pumpkin seeds has 9 grams of protein and 160 calories.
Pumpkin seeds can be roasted with butter or olive oil, and then seasoned according to your taste buds.

Chia seeds: Chia seeds are low in calories and are best for people who are on a high protein diet. Most of the carbs in chia seeds are fibre, improving digestion as well.
Add chia seeds to any meal, but hydrate after eating this, as it can cause digestive problems.

Dairy products

Paneer: The humble paneer is actually not fattening at all, rather helps in weight loss and contains a lot of protein. Paneer or cottage cheese also keeps hunger pangs at bay.
According to a dietitian in Hyderabad, 100 grams of paneer can be consumed every day, and the simplest way to eat it is by roasting it and seasoning it.

Soy milk: Soy milk is a great alternative for vegetarians who are looking to add protein to their diet. This milk is also great for vegans.
1 cup of soy milk has 8 grams of protein and 132 calories.
Dietitians recommend up to three servings of soy milk in a day, but check book online doctor appointments to regulate the quantity if you are consuming other protein rich food.
Use soy milk as a substitute to cow’s milk, and add it to coffee, smoothies, or tea.

Certain fruits according to a dietitian in Hyderabad

Guava: This fruit is one of the best sources of protein, and is also packed with antioxidants, fibre, and vitamin C.
1 cup of guava contains about 4.2 grams of protein, and only 112 calories. A dietitian in Hyderabad advises to eat ripe guavas, i.e. the ones that are light green to yellow in colour. Add it to any smoothie or just have it as is. Book an online doctor appointment with a dietician for further information.

Avocado: Avocados are considered to be a superfood, and can be eaten raw, in milkshakes, or in salads.
I cup avocados contains 3 grams of protein, but is slightly high on the calories, within 240 calories.
Eat less avocados if you are already consuming a diet that is rich in healthy fat.


It is not hard for vegetarians to get on a high protein diet, as there are many food options available. That being said, the food items listed in this article are easily available and inexpensive. Before getting started on any diet, it is best to consult a dietitian in Hyderabad or any other city. It is always advisable to follow trained professionals, in order to avoid any health issues in the future.

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