Vegetarian Foods With Protein

Best Vegetarian Protein Rich Foods

There are many vegetarian foods with protein that can safely supply your body with more than adequate amounts. Tofu, both hard and soft cheeses, legumes such as lentils, split peas, chickpeas, and black beans, tempeh, miso, seitan, and yoghurt are all good sources. Grains such as brown rice and barley also contain easily digested protein.


There is a huge, persistent and completely incorrect myth out there that the best source of protein comes from animal sources. Yes, it is true that animal products such as milk, dairy, eggs, and meat contain large amounts of protein. However, these sources may be difficult for our bodies to digest. Even though they contain a lot, we may not be able to break down the protein chains as much as we may need to sufficiently use them.

Eat Some Foods With Protein Raw

Sometimes when food is cooked, the protein chains become altered or deformed from the heat and then pancreatic enzymes can no longer get to all of the amino acids. In this case, you may be consuming enough protein in theory, but yet still not actually absorb enough to meet your body’s needs. Some studies have shown that by cooking a food for a long time, you may diminish its original, usable protein by up to 50%.

By ingesting food raw, in its most natural form, you will make sure to get all of the protein that the food offers. Vegetables have 20-50% of their calories from protein on average, and sprouted seeds, beans, and grains contain about 10-25% protein. By making sure that you consume a large variety of these foods, you can be assured that you are well on your way to getting enough protein.

In addition to the large variety of vegetables and grains available, nuts and seeds such as almonds, cashews, peanuts, and walnuts are all high in protein. Soy sauce made from tamari can be drizzled on foods to add an extra splash of protein. Dried seaweed can be added to cold soups or sprinkled over grain dishes, and protein-rich algaes such as spirulina can be added to smoothies.

Best Vegetarian Foods High in Protein

There are some foods that pack so much of a nutritional punch that we call them “superfoods”. There are many of them that in addition to providing a ton of vitamins, minerals, and antioxidants, provide complete, easy to absorb protein. These best source of protein superfoods should be generously included in any healthy eating plan.

For example, the royal jelly made by honeybees as an offering to their queen bee who they need to keep healthy, is an incredibly potent honey-type substance. It contains around 13% protein and a vast amount of vitamins, especially B vitamins. Bee pollen is another high protein superfood, containing all 22 amino acids.

All algaes, but especially spirulina , are among some of the most protein-rich foods that you can consume. Being composed of soft mucopolysaccharides, spirulina has no cellulose in its cell walls, making it easy for the body to digest and assimilate its almost 90% protein. Its amino acids are delivered to the body for almost instant absorption.

Quinoa, a South American grain that is a staple of the Incan diet, contains more protein than any other grain. It is actually derived from a seed of a plant that is related to spinach! What sets quinoa apart is that unlike other grains, it contains the amino acid lysine, making it a complete protein. Quinoa is actually on par with milk for the amount of protein it offers, but the protein from quinoa is much more easily digestable.

Amaranth is another supergrain that is extremely high in protein. It is similar to quinoa in that it contain lysine, the amino acid lacking in most other grains that is responsible for making it a complete protein. Amaranth contains three times more fiber and five times more iron than wheat, and actually has more protein than milk.

Shiitake and maitake mushrooms , in addition to offering fiber, B vitamins, vitamin C and lots of calcium, also contain a good amount of protein. These two particular varieties of mushrooms are celebrated across the world for their ability to boost the immune system, combat allergies, balance blood sugar levels, and help the body to detox. Why wouldn’t you add these into your diet when you are trying to get a little more protein?

As you can see, there are tons of ways for you to get an adequate protein intake. Those people out there who still think that protein only comes from a bloody steak washed down with a huge glass of milk are missing out on opportunities to enjoy the abundance that nature provides for our health.

By eating a sensible diet that includes a lot of complementary proteins in grains, seeds, nuts, legumes, vegetables and supplementing with complete protein superfoods, you can relax knowing that you are providing your body with all the important protein that it needs to stay healthy and strong.

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