Vegetarians frequently worry about getting enough protein in their diets, but there is more protein rich food veg people can eat than many realize. Protein is one of the many macronutrients our body needs and it is responsible for repairing and building muscle, among other functions. When the body doesn’t have enough fat and carbohydrates, protein can also provide energy. Protein also works to boost metabolism and control blood sugar levels, which it does by slowing down the speed with which carbohydrates are released into the bloodstream.

To maintain and build muscle, you should aim to eat a gram of protein daily for every kilogram of bodyweight. If you are vegetarian, you will need to pay special attention to your diet to make sure you meet this goal.

Top 10 Protein Rich Foods for Vegetarians

1. Seitan

Amount of protein: Seitan, or wheat gluten, has 75 grams of protein in a 100-gram serving.

As a bonus, seitan is also low in carbs, fat, and sodium; high in iron; and provides you with calcium. Try eating this delicious protein in any dish that you would normally use turkey or chicken. Simply swap the traditional meat for seitan and enjoy.

2. Lentils

Amount of protein: Lentils will give you 26 grams of protein per 100 grams you eat.

That same amount will also give a great deal of fiber as well as vitamins and minerals like potassium, magnesium, and iron. They are even low in sodium and fat and cholesterol free. You probably won’t eat a full 100 grams of lentils in a single sitting, but you can add make them a side dish alone, add them to your favorite vegetables, or make them into protein rich food veg-friendly patties. Consider adding lentils to your next pot of chili or soup.

3. Peanut Butter

Amount of protein: Every 100 grams of peanut butter gives you 25 grams of protein.

It also provides a great source of fiber and a high potassium content. The potassium combines with peanut butter’s magnesium to give your body plenty of nutrients. You even get vitamin B6 to boost metabolic processes and provide liver benefits. Just remember that peanut butter is high in fat so it is best enjoyed in moderation. Instead of the traditional sandwich, consider adding some peanut butter to a smoothie or simply dipping celery or apples in it.

4. Black Beans

Amount of protein: Black beans have long been a favorite among vegetarians for their 21 grams of protein in each 100 gram serving.

They also help ensure your blood sugar levels stay healthy, making them a great choice for diabetics. Your body digests the slowly so you feel full for longer, helping with weight loss. The ratio of protein and fiber even helps your digestive tract. Through in their low fat, and you have the perfect protein rich food veg people can enjoy. You can easily add black beans to everything from Tex-Mex to side dishes to stir fry or bean dip.

5. Almonds

Amount of protein: Almonds not only have 21 grams of protein for every 100 grams, but they are also highly portable.

This nut is also high in fiber, potassium, iron, calcium, and magnesium. Although almonds have a lot of fat, it is nearly all healthy fat. You should still try to avoid eating a full 100 grams in a sitting. Opt for raw almonds to avoid extra sodium and oil that is added to dry roasted ones. If you don’t want to snack on plain almonds, chop them to mix in baked goods or vegetables.

6. Quinoa

Amount of protein: Eating 100 grams of quinoa gives you 14 grams of protein.

It also has all of the necessary essential amino acids we need. It even has vitamins and minerals like potassium as well as fiber. It is a low option on the glycemic index and lowers blood sugar levels, blood pressure, and cholesterol. Try subbing quinoa for pasta or rice.

7. Yogurt, Milk, and Soymilk

Amount of protein: Greek yogurt has 10 grams for each 100 grams you eat.

Try using it instead of sour cream or mix it with some fruit. Drinking 100 grams of milk or soy milk will give you 3.3 grams of protein. Either option provides calcium for bone and teeth help and can promote weight loss. Drink milk alone, make a shake, or have some in hot chocolate.

8. Eggs (Especially Egg Whites)

Amount of protein: Eating two large eggs gives you 100 grams of the food and 13 grams of protein.

Remember to eat the entire egg, not just the whites or yolk. You can make eggs however you want and hard-boiled eggs are easy to transport. You can also use eggs in baking or other dishes like casseroles.

9. Tofu

Amount of protein: 100 grams of tofu has 8 grams of protein.

You can use it however you want, replacing meat for tofu. It is also delicious in stews and soups and great as part of a meat-replacement burger or hot dog.It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

10. Hummus

Amount of protein: With the main ingredient of chickpeas, hummus gives you 8 grams of protein in 100 grams.

Hummus also gives you benefits of other ingredients, such as lemon juice, olive oil, and tahini. This means you get antioxidants, healthy fats, and calcium. If you eat chickpeas by themselves, 100 grams would give you 19 grams of protein. Hummus is more delicious and is a great dip and dressing.

The following video can help you better understand protein rich food veg-friendly options:

More Protein Rich Vegetables

Getting more protein from plant-based sources will lower your risk of diabetes, cancer, and heart disease. Try to eat a wide range of vegetables every day to get protein and other nutrients. Great choices include nuts, seeds, whole grains, soy products, peas, spinach, broccoli, kale, mushrooms, sprouts, Brussel sprouts, asparagus, artichokes, and corn.

More Protein Rich Fruits

While fruits don’t offer too much protein, they do have a lot of vitamins and minerals such as antioxidants that strengthen the immune system by fighting free radicals. Good fruit choices for a protein rich food veg diet include guava, kumquat, avocado, jackfruit, currants, peaches, bananas, grapefruit, figs, and cantaloupe.