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Top Vegetarian Protein Sources

Protein is one of the most important nutrients for human health, so here is a list of the top 10 vegetarian protein sources for people who are looking to lose weight.

There are top 10 vegetarian Protein sources that are suitable for people looking to lose weight, protein is one of the most important nutrients for human health. As it provides the body with many benefits, such as providing it with energy, building and strengthening muscles, healing wounds, strengthening immunity, and losing weight.

Some believe that you can have protein only from in animal products. Such as poultry, fish, and meat, but you can have them also from many vegetables.

Benefits of Vegetarian Protein

Before we get into the top 10 vegetarian protein sources, we will discuss about the benefits of having vegetarian proteins in your meals.

Lowering the Risk of Heart Disease:

Top Vegetarian Protein Sources

Eating a protein-rich diet can lower the blood pressure and cholesterol levels. Also, lower the risk of heart disease. A diet high in vegetable protein and low in carbohydrates; Helps lower cholesterol and blood pressure more than a diet rich in carbohydrates, and low in fat.

Reducing the Risk of Type 2 Diabetes:

Top Vegetarian Protein Sources

One of the studies of a small number of people with type 2 diabetes found; that replacing two portions of red meat with three portions of legumes per week showed an improvement in cholesterol and blood sugar levels.

Prevention of weight gain:

Eating diets rich in plant protein helps to control weight. According to an observational study that was applied to 120,000 men and women, for a period of 20 years; confirm that eating nuts is linked to weight loss and that eating one meal of legumes such as beans, lentils, chickpeas, and peas daily increases the feeling of fullness, and leads to improving the ability to control weight and improve the process of losing it.

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Top 10 Vegetarian Protein Sources

The interest of people in following vegetarian diets or reducing the consumption of animal products has increased in recent times. Some vegetables are excellent sources of protein and other nutrients, and often contain fewer calories than animal products.

However, getting enough proteins, vitamins, And essential minerals may be more difficult for people who never eat meat or animal products. So, Here are the top 10 vegetarian Protein sources:

1. Soybean is One of The Top Vegetarian Protein Sources

Top Vegetarian Protein Sources

Soybean products such as tofu, tempeh, edamame, and soy milk are among the richest sources of vegetable protein. As well as they contain good levels of calcium and iron, and the protein content varies according to the method of preparing soybeans. So, here is a simple explanation of the content of each type:

  • Half a cup of firm tofu contains 10 grams of protein.
  • A cup of edamame beans contains 8.5 grams of protein.
  • Half a cup of tempeh contains 15 grams of protein.
  • A cup of soy milk contains 7 grams of protein.

2. Lentils:

Top Vegetarian Protein Sources

Red and green lentils contain a good amount of protein, fiber, iron, and potassium. A cup of cooked lentils contains 8.84 grams of protein.

3. Peanuts are One of The Top Vegetarian Protein Sources:


This is a rich source of protein and healthy fats, one cup of peanuts contains 20.5 grams of protein. As well as a tablespoon of peanut butter contains 8 grams of protein.

4. Chickpeas and dried beans:


Each of the different types of chickpeas and beans contains a good amount of protein and other important nutrients. A cooked cup contains about 15 grams of protein.

5. Green Peas One of The Top Vegetarian Protein Sources:

green peas

A cooked cup of green peas contains 9 grams of protein and is a rich source of vitamin A, vitamin C, vitamin K, folate, and manganese.

6. Oats:


Half a cup of dry oats contains 6 grams of protein. Although oats are not considered complete proteins, they contain high-quality protein compared to commonly consumed grains; Like rice and wheat, it is also a good source of magnesium, zinc, phosphorous, and folate.

7. Nuts and seeds are One of The Top Vegetarian Protein Sources


28 grams of nuts and seeds contain about 5 to 7 grams of protein. As well as they are a good source of fiber, healthy fats, and many vitamins and minerals.

8. Some types of fruits and vegetables:

All fruits and vegetables contain protein, but in very small quantities, so they are not a good source of protein. Any vegetable or fruit that is cooked contains about 4 to 5 grams of protein. One cup of some types of fresh fruit contains 2 to 4 grams of protein, such as guava, berries, nectarines, and bananas.

9. Nutritional yeast One of The Top Vegetarian Protein Sources:


It is a popular vegetable ingredient made from an inactive strain of yeast (Saccharomyces cerevisiae) and is usually available in the form of flakes or yellow powder. It is used to give dishes a flavor similar to cheese, and it is a rich source of protein. With 28 grams of them containing 14 grams of complete protein. They are also a rich source of fiber and are often fortified with a range of vitamins and minerals, such as vitamin B12.

10. Wheat Flour is One of The Top Vegetarian Protein Sources:

It is a form of wheat, where a cooked cup of it contains 10 to 11 grams of protein, it is also a rich source of complex carbohydrates, fiber, vitamins, and minerals.

The Right Way to Have Vegetarian Protein Sources:

The term complementary proteins express how vegetarian protein is consumed, by eating two or more sources of vegetarian protein, which are a source of incomplete proteins. As eating these sources combined in the same meal or during the day compensates for the lack of amino acids in each source. Also, they provide the body with sufficient amounts of essential amino acids. There are many ways to include complementary proteins in the diet, and this depends mainly on the integration of legumes with grains, here are some examples of some meals that contain complementary proteins:

  • Soups containing legumes with grains.
  • Salads to which legumes are added with nuts or seeds.
  • Whole wheat bread with peanut butter.
  • Tofu with brown rice or quinoa.
  • Noodles with tofu and peanuts.
  • Rice with legumes.