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Vegetarian sources of protein

by Rishabh Sharma

Protein has been one of the major concerns of all, especially when it comes to bodybuilding or physical fitness. There are many myths and misconceptions related to it also, some believe that protein can be consumed only through Non-vegetarian meals. Which is incorrect. Now, you may wonder if it is so then which are the vegetarian sources of protein. Let us take a glance at some of them.


Also spelled as yoghurt, is a food produced by bacterial fermentation of milk. The fermentation of lactose by bacterias produces lactic acid, which acts on milk protein to give yogurt its tart taste. Generally, 100 grams of yogurt contains 59 Calories, 0.4 grams of fat, 36 milligrams of Sodium, 141 milligrams of potassium, 3.6 grams of carbohydrates, and 10 grams of protein.


Milk is a white colored opaque fluid produced by the mammary glands of the female mammals to provide nourishment to their infants. Milk is the primary source of nutrition for an infant before they can eat. The viscosity of the milk depends on the animal that produces it.

100 grams of Milk generally contains 42 Calories, 1 gram of fat, 44 milligrams of Sodium, 150 milligrams of Potassium, 5 grams of carbohydrates, and 3.4 grams of protein. It is also rich source of Calcium and Cobalamin.


Legumes is a member of the family Fabaceae, or the seed or fruit of such a plant (referred to as pulse, when in mature and dry condition). Primarily grown for human consumption, livestock forage, and silage. Soybeans, Peanuts, Tamarind, Lupins, Mesquite, Lentils, Peas, Carob, Chickpeas, Beans, etc. are some of the well-known legumes.

100 grams of legumes, consists of 81 calories, 0.4 grams of fat, 5 milligrams of Sodium, 244 milligrams of Potassium, 14 grams of Carbohydrates, 5 grams of Proteins. Legumes are considered a good source of Vitamin A and C.

Wheat Gluten (SEITAN)

Wheat gluten is made by washing wheat flour dough with water until it is stripped of all the starch granules. It is mainly made up of gluten, which is the main protein of wheat.

100 grams of Wheat Gluten contains 1.9 grams of fat, 29 milligrams of Sodium, 100 milligrams of Potassium, 14 grams of Carbohydrates, and 75 grams of Proteins. It is also a good source of Calcium and Iron.

Cottage Cheese:

Also known as curds and whey. It is made by draining the cheese, instead of pressing it, which enables it to retain some of the whey.

About 100 grams of cottage cheese contains 98 calories, 4.3 grams of fat, 364 milligrams of Sodium, 104 milligrams of Potassium, 3.4 grams of Carbohydrates, and 11 grams of Protein.

I believe that by now you must have got an idea that we have abundant sources of protein that can be included in vegetarian diets.

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet”

Albert Einstein

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