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Veg Sources of Protein
Designed by Saksham Rathore
(Diploma in Fitness and Nutrition)

1) Soya Chunks / Soya Granules (Best Overall)

This is the king of vegetarian protein.
• 50g dry soya chunks = 25–26g protein
• Very budget friendly
• Excellent for muscle building

2) Paneer

One of the best complete proteins for vegetarians.
• 100g paneer = 18–20g protein
• Great for dinner / post workout

3) Dal / Lentils

Daily Indian staple and highly practical.
• 1 bowl cooked dal = 8–10g protein
• Moong, masoor, urad, toor all good

4) Chana / Rajma

Amazing for lunch.
• 1 cup cooked chana = 14–15g
• 1 cup rajma = 13–15g

5) Milk / Curd / Greek Yogurt

Excellent high-quality protein.
• 250 ml milk = 8g
• 200g curd = 8–10g
• 200g Greek yogurt = 18–20g

6) Peanuts / Peanut Butter

Best for snacks.
• 30g peanuts = 7–8g
• 2 tbsp peanut butter = 8g

7). Tofu

A superb soy-based protein source.
• 100g = 8–10g protein
• Low fat and easy to digest
• Great for stir fry / bhurji

8). Sprouted Moong

One of the best breakfast/snack proteins.
• 100g = 7g protein
• Better digestion than regular moong
• Great in salads / chaat

9). Greek Yogurt / Hung Curd

Very high protein compared to normal curd.
• 200g = 18–20g protein
• Great for evening snack / bedtime

10). Almonds

Great healthy fat + protein combo.
• 30g = 6g protein
• 100g = 21g protein

11). Pumpkin Seeds

Highly underrated.
• 30g = 8–9g protein
• Excellent for hair, skin, zinc support

12). Chia Seeds

Best to add in smoothies / oats.
• 2 tbsp = 5–6g protein
• Also rich in omega-3

13). Quinoa

Excellent alternative to rice.
• 1 cup cooked = 8g protein
• Complete plant protein

14). Green Peas (Matar)

Simple and easily available.
• 1 cup cooked = 8–9g protein
• Add in poha, pulao, sabzi

15). Oats

Perfect breakfast option.
• 50g = 6–7g protein
• Great with milk + nuts

16). Besan (Gram Flour)

Very Indian and highly practical.
• 100g = 20–22g protein
• Excellent for chilla / cheela / dhokla