TOP 12 BEST VEGETARIAN PROTEIN SOURCES
- nutridietbynitidhu
- Apr 29
- 12 min read
Macronutrients like carbohydrates, protein and fats are essential for the body’s functioning. Out of the above three, the most popular macronutrient discussed in every diet is protein, whether it is for weight loss, diabetes management or PCOS/PCOD or for hypothyroid and so on. Protein is a nutrient of concern, especially when we discuss about gaining muscle mass. However, the protein requirement varies drastically from person to person. While, all food sources do not have the same quantity or quality of protein, it essential to pick out the sources which are good in both quantity as well as quality.
Protein is found in the body in the muscle, bones, skin, hair, nails and practically in every cell and tissue of the body. More than 10,000 different proteins are present in the human body.
Proteins are essentially composed of 20 different amino acids. Either the body can make the amino acids from the scratch, or it can utilize an existing amino acid after modifying it to another.
As the name suggests, essential amino acids are those which are required by the body and must be provided through diet. Essential amino acids are 9. They cannot be synthesized by the human body and hence, it is crucial to provide them in the amounts required by the body.
On the other hand, non-essential amino acid can be produced in the body from another amino acid. Out of 20 amino acids, 11 amino acids are non-essential. So, they need not be consumed through the diet. However, some of these amino acids are conditionally essential amino acids, that is, in times of illness, stress or during a certain physiological condition like infancy, these amino acids may become essential. Such amino acids are called as conditionally essential amino acids.
Essential Amino Acids | Non-Essential Amino Acids | Conditionally essential amino acids |
Histidine | Arginine | Arginine |
Isoleucine | Alanine | Cysteine |
Leucine | Asparagine | Tyrosine |
Lysine | Aspartate/ Aspartic acid | Glutamine |
Methionine | Cysteine | Glycine |
Phenylalanine | Glutamate/ Glutamic acid | Ornithine |
Threonine | Glutamine | Proline |
Tryptophan | Glycine | Serine |
Valine | Proline |
|
| Serine |
|
| Tyrosine |
|
Apart from these amino acids, protein synthesis requires other nutrients like B-complex vitamins especially B6, B9 and B12, zinc, magnesium, potassium etc. We shall discuss those in detail in the next article.
How much protein do we require?
As per Indian Council of Medical Research (ICMR), the daily requirement of protein for an average adult is roughly 0.8 to 1 gram per kg present body weight.
An effective way to meet protein intake requirement would be to ensure that at every meal 1/4th of the plate is filled with protein.
During illness, growing years of life, periods of enhanced physical activity or a physiological condition like pregnancy, protein requirement changes. For example, during the pandemic of covid, the Indian Dietetic Association (IDA) recommended 1.3 to 1.5 grams per kg present body weight protein for covid-19 patients (unstressed, with adequate organ function).
The IDA claims that, 93% Indians are not aware of their ideal protein requirement. Besides approximately 84% of Indian who follow vegetarian diets are deficient in protein, whereas roughly 65% of non-vegetarian consuming Indians are protein deficient.
It is essential to note that, while it is important to consume adequate quantity of protein, it is also crucial to consume a balanced diet. When the diet is not balanced, the proteins consumed are utilised for energy purposes. Thus, very little protein is left to be used for the purpose of protein synthesis.
Simultaneously it is indispensable to ensure that the protein consumed must be of high quality. To understand what high quality is, let us explore the concept of complete and incomplete proteins -
Incomplete proteins are the one which do not have all the 9 essential amino acids in the amounts necessary for protein synthesis. For example, wheat lacks amino acid lysine, threonine, and methionine. Pulses lack amino acid methionine, tryptophan and cystine. The amino acids which are present in lesser amounts are called as limiting amino acids. Some common examples of incomplete protein are nuts and seeds, cereals, legumes, beans, pulses, and vegetables.
When we talk about food, we usually describe the nutrients it contains. It could be carbohydrates, proteins, fats, vitamins, or minerals or at the most antioxidants and prebiotics or probiotics. This is however a very limited approach to looking at food. To broaden our vision of food, it important to invest time to understand where the food originates from, what is used to grow or develop it, what sort of chemicals or pesticides or hormones is it treated with, how is the harvest or slaughter carried out, whether the storage is apt and hygienic, how is it transported, how long is the duration between harvest/ slaughter and transport, whether the nutrient content stays intact in this duration, what is the method of preparing the food and is the final product as nutritious as we consider it, what happens when this meal is digested, is the impact of this meal on your mind and body is positive, does it provide satiety, what frequency should this meal be consumed for etc. Food, nutrition and nourishment are way beyond calories and nutrient calculations! |
Complete proteins are those which contain all the 9 essential amino acids in the right amounts. Some examples of complete protein are soy and soy products, fish, poultry, eggs, dairy products etc.
We are often told that, a good team needs individuals who are proficient in different fields, so that they can complement each other and make the functioning smoother. In the same way, when incomplete proteins are combined with other incomplete proteins or
Proteins, they help to improve the protein quality. This is referred to as the supplementary or complementary value of protein.
Looking at the concept of complete and incomplete proteins, it is easy to understand why we commonly hear that vegetarians are at a risk for protein deficiency.
But is it true? Or is it a myth?
Are vegetarians at risk of protein deficiency?
The world is transitioning towards plant-based, organic, and whole food diet. While the old school thought on nutrition points out that it is protein from non-vegetarian foods is mandatory to ensure intake of good quality protein in the diet, modern research states quite the opposite. According to recent studies, classic vegetarian diets supply more than adequate protein and amino acids. In case of vegetarians, the risk of protein intake going low is only when the diet lacks protein rich foods such as legumes, nuts and seeds or soya.
The studies also mentions that protein foods and overall protein patterns are important characteristics of a diet that is more based on plants than the classic animal-based diets seen in western countries. If a diet has a good diversity and variability then there is no concern regarding sufficient intakes of any individual indispensable amino acids from vegetarian diets, including lysine.
With vegans, there is surely a risk of insufficient protein consumption due to both low protein as well as low energy intake.
Children who consume adequate calories to meet their requirements for growth should automatically obtain sufficient protein intake from vegetarian diets.
High Biological Value protein
Biological value (BV) refers to the amount of protein retained in the body for growth and/or maintenance. It is expressed in percent of nitrogen absorbed.
Biological value measures protein quality by calculating the nitrogen utilized for tissue formation divided by the nitrogen absorbed from food.
Thus, a high biological value protein will have a greater percentage of protein being utilized for growth and maintenance.
Some examples of high biological value protein include:
Protein Type | Biological Value |
Casein | 80-90 |
Egg | 100 |
Milk | 80-90 |
Soy protein | 74-84 |
Wheat gluten | 64 |
Whey protein | 104 |
While the protein present in non-vegetarian foods is of high biological value, it does have the cons of increasing the intake of saturated fats in the diet, increases the tendency of acid reflux, adds to digestive ailments, leads to antibiotic resistance, boosts hormonal imbalance, adds to risk of developing type II diabetes and cancer. Saturated fats are known to increase the risk of heart diseases, weight gain, encourages inflammation and leads to a mental decline. Studies have shown that people consuming non-vegetarian diets have shorter lifespans are more vulnerable to developing chronic disease. Thus, it is crucial to periodically avoid eating non-vegetarian food as per and cultural food patterns. For example, during the month of Shravan, most Hindus traditionally avoid consuming non-vegetarian foods.
Top 12 best vegetarian protein sources:
Pulses include all the three – beans, lentils, and peas. Besides cooked pulses can be a part of sabzis, it could act as a stuffing for tacos or wraps and turned to a chaat as well. Lentils or dals are a part of traditional Indian diet whether it is dal/ curry, sambhar, rasam, chillas, idli, dosa or even in sweets like puran polis. Peas are usually added to pulao, biryani, upma, sabzis, kebabs, curry etc.
Pulses are amongst one of the richest sources of proteins in vegetarian or vegan diets. It contains about 7 grams of protein in 30 grams of raw pulses or lentils.
Along with good proteins, they are also good sources of minerals like iron, zinc, magnesium, and vitamins like folate. Studies show that people who regularly include lentils and legumes in their diets, have a lower risk of developing health ailments and fatty liver disease. Besides the fibre found in pulses is known to keep the gut healthy.
In a review of 26 studies, it was found that participants who consumed an average of 2/3 cup of cooked pulses daily for minimum 3 weeks had a reduction of about 7 mg/dL in their levels of LDL cholesterol compared with control diets.
Amaranth or Rajgeera is a pseudocereal. Pseudocereals are those plants which produce fruits or seeds that can be used and consumed as grains. Amaranth, buckwheat and quinoa are common examples of pseudocereals. Amaranth seeds are a source of complete protein and is also gluten free. It contains all the amino acids including lysine which is usually a limiting amino acid in cereals. Rajgeera is consumed in India as a fasting cereal. It is used to make chikkis, laddoos, kheer and even parathas.
A cup of cooked amaranth gives about 9 grams of proteins. It is a rich source of calcium, phosphorus, and iron.
It aids in weight loss, reduces inflammation and also lowers LDL cholesterol levels.
Soyabeans are considered as whole protein. On PDCAAS (protein digestibility corrected amino acid score) which is calculated using an amino acid profile and true digestibility of a food protein., soy has a score of 0.91. It is thus recognized as high quality plant protein. Many protein powders used by athletes utilize soy protein as the base component.
Whole soyabean is used to prepare sabzis. Soya granules and chunks are used as an addition to sabzi or pancakes or wraps.
Edamame are immature and slightly grassy tasting soyabeans. They are steamed and boiled before including them in soups, salads, sushi, wraps and to rice.
Tofu made up of soyabean curds pressed together in a process like that of making paneer.
Tempeh is made up of fermented mature soyabeans which are then pressed into a block. It has a nutty flavour.
Soy and soya-based products are rich in iron, calcium, and fibre. Besides, tempeh is a good source of probiotics as well.
Nuts
Nuts are an excellent source of antioxidants and anti-inflammatory substances. At the same time, they are good sources of proteins as well. Let us take the example of almonds. Almonds have about 2.1 grams of protein in 10 grams serving.
Nuts are packed with healthy fats, fibre, vitamin E, selenium, iron, calcium, magnesium, and phosphorus. Besides, they are good sources of B vitamins too. Roasting or soaking nuts before consumption will help to get rid of the antinutritional factors present in the nuts and thus enhancing nutrient absorption.
Nuts can be consumed by themselves as mid meals or as a garnish over a sweet dish or as a powder in milk or as a part of a laddoo or a chikki.
Out of all the nuts, the highest protein is found in peanuts (it is a legume), almonds and pistachios, roughly about 2.3 grams of protein per 10 grams serving.
Casein and whey protein are the two main types of milk present in cow’s milk. In India, it is not uncommon to find buffalo’s milk, goat milk and in some areas even sheep/ camel milk. It is considered as a high-quality protein and in fact in Ayurveda, Panchamrit was traditionally made from cow’s milk. It is however essential to source dairy milk and be very cautious that hormonal injection or unfair practises are not used in the cowshed.
Milk has a higher content of BCAA or branched chain amino acids (isoleucine, leucine and valine), which are beneficial in minimizing muscle wastage during protein catabolism and also encourages protein synthesis or anabolism. Besides, it promotes fat loss, strengthens bones, and boosts immunity.
A cup of 200 ml milk has roughly 6.6 grams of protein. This milk contains all the 9 amino acids in amounts required by the body.
The United Nations has declared the year 2023 as ‘International Year of Millet’. Millets are good sources of essential amino acids comparable to the soy protein except for the sulphur containing amino acids. The combination of millets with pulses in the proportion of 3:1, can help to achieve the recommended intake of all the amino acids in sufficient amounts. In India, millets like bajra, jowar and nachani or ragi are commonly consumed as bhakris (flatbread) or dosa, raab (porridge) etc.
While other millets like foxtail millet, proso millet, kodo millet, barnyard millet, barley, little millet, browntop millet can be used in a very versatile manner like rice. It can be used to make khichadi, pulao, dosa, idli, uttapam, dhoklas, roti, chilla, upma, kheer or substituted instead of rice.
Also, millets are fantastic sources of zinc, calcium and iron along with balanced amino acid content. They are gluten free and also help to lower blood glucose levels. It aids in management of deranged lipid levels. The higher fibre, antioxidant and protein content makes it a preferable choice in vegetarian diets. Millets roughly contain 7-12% protein, 2-5% fat and 65-75% carbohydrates.
As per IFCT, cottage cheese or paneer has about 19 grams of protein per 100 grams serving. It is clearly one of the richest sources of protein and an excellent source of calcium too. It contains magnesium and iron in good amount. Apart from strengthening bones, paneer helps to control blood sugar levels and is helpful for improving heart health. It provides B-complex vitamins especially folate and riboflavin.
Paneer however contains good amount of fats and hence, it is essential to consume it cautiously.
We all know that curd is a probiotic and great for digestive health. About 80% of the curd protein is casein. Curd is a rich source of calcium, phosphorus, vitamin B2 (riboflavin), vitamin B12 and protein too. It has roughly 4.3 grams of protein per 100 grams serving. It prevents high blood pressure and keeps heart ailments at bay. It improves brain function and reduces risk of cancer. Curd contains CLA (Conjugated Linoleic Acid) which helps to control body fat. Long term intake of curd aids in increasing the levels of gamma interferon which in turn boosts immunity.
In a study, it was observed that people who snack on curd, tend to consume fewer calories for dinner.
In Indian diet, curd is consumed with meals or added to kadhi or used to make special preparation with leftover rotis or bhakris. It is also converted to buttermilk or lassi and savoured with multiple dishes.
Buckwheat is a pseudo-cereal too, just like amaranth seeds. It is a plant-based source of complete protein. Nutty in flavours, buckwheat can be used to make porridges or even ground to flour. It can be used to make parathas. In Japan, it used to make noodles called Soba. A cup of cooked buckwheat gives about 6 grams of protein. It contains trace minerals like copper, manganese, magnesium, and iron. It is a gluten free alternative for those who have gluten intolerance. It is beneficial in lowering down the levels of triglycerides, cholesterol and blood sugar levels as well.
Khoa
About 100 grams of khoa has 18 grams of good quality protein, thus khoa can prove to be a good source of protein. Khoa is an essential in preparation of many Indian sweets like barfi, gulab jamun, peda, gujiya, halwa and so on. Due to the higher content in fat in khoa, it may not be recommended for individuals with a pre-existing cardiovascular condition. As with all the other milk products khoa is rich in calcium, phosphorus, vitamin B2 (riboflavin) and vitamin B9 (folate).
A lot of non-dairy milk right from almond milk to soy milk to pea milk are available in the market these days. Lactose intolerant individuals can benefit from addition of such non-dairy milk to their diet.
The soymilk protein is healthy, plant-based, and can help support muscle building. It is rich in omega-3 fatty acids, which are linked to a reduced risk of dementia and Alzheimer's disease in future.
Almond milk contains added Vitamin D3, calcium and protein to resemble the cow’s milk. It is rich in Vitamin E and low in calories. It is suitable for diabetics who have uncontrolled blood sugars.
A cup of non-dairy milk yield about 6 to 8 grams of protein. They are commonly used to prepare tea/ coffee or in batter for baking, with cereals and in preparation of cream sauces.
It will be surprising to note that many seeds have a very good protein content, for example, garden cress seeds, til/ gingelly seeds, mustard seeds, sunflower seeds have about 2 grams of protein per 10 grams serving. Pumpkin seeds have about 8 grams of protein in ¼ cup. They are rich in vitamin B3, vitamin B6 and vitamin B9. Besides, they are excellent sources of iron, magnesium, manganese, phosphorus, potassium, and zinc.
These seeds can be used to in garnish, for making laddoos or chikkis or roasted and eaten just by themselves. They can be added to salads, baked goods, and porridges too.
Conclusion
Inclusion of a variety of protein rich foods and in the right proportion helps to supply sufficient amount of essential and conditionally essential amino acids to the body. Thus, protein synthesis can be carried out uninterrupted.
In absence of balanced diets, proteins are utilized to provide energy and hence, it is crucial to be mindful of consuming a healthy diet along with inclusion of high protein foods.
Article by - Dt. Niti Dhulla, RD | PGD | BSc (FND)
(Registered Dietitian, Gold Medallist in Food, Nutrition and Dietetics from University of Mumbai, Certified Yoga Instructor, Internationally Certified Fitness Expert and Nutrigenomics Consultant)
Owner and Founder at Online Nutrition Consultancy “NutriDietbyNitiDhulla”
Website – www.nutridietbynitidhulla.com | Instagram - @NutriDietByNitiDhulla
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