Vegetarian Protein Foods

Proteins, along with carbohydrates and fats are the principle food components needed for the normal health of the body. They are required in large quantities by the body for its growth and functioning. Protein plays a key role in the formation and maintenance of cells, tissues and muscles and is considered as the building block of our body. It is required for the strengthening of muscles and for a strong and sound immune and hormonal system. Keeping all this in mind, it becomes very important to supply the body with enough protein on a regular basis. But the question that comes in the minds of most people is can a vegetarian diet provide the necessary protein? Well, the answer is yes! A properly planned vegetarian diet can help meet the daily protein requirements of the body.

There are several high protein vegetarian foods which when included in the regular diet can provide sufficient amounts of protein for smooth functioning of the body. So,what are high protein foods? The following vegetarian protein foods chart will help you plan your diet properly. Take a look...

Healthy Vegetarian Protein Foods List

Take a look at the different sources of protein for vegetarians to know more.

Fruits and Vegetables Rich in Protein

Food Item	Weight (gm)	Protein Content (gm)
Asparagus	72	1.54
Artichokes	120	4.18
Avocados	28.35	0.60
Broccoli	88	2.62
Beets	170	1.55
Beetgreens	144	3.70
Cabbage	170	2.65
Carrots	110	1.13
Cauliflower	100	1.98
Celery	120	0.90
Corn, sweet	256	4.45
Cucumber	119	0.68
Dandelion greens	105	2.10
Endives	50	0.63
Lettuce	56	0.73
Mustard greens	140	3.16
Okra	160	2.99
Peppers, sweet	136	1.25
Spinach	214	6.01
Squash	240	2.95
Tomatoes	255	2.42
Onions	210	2.86

Beans Rich in Protein

Food Item	Weight (gm)	Protein Content (gm)
Beans, baked, canned, plain	254	12.17
Beans, black, mature seeds, cooked. Boiled without salt	172	15.24
Beans, cow-peas, immature seeds, boiled, without salt	165	5.23
Beans, cow-peas, immature seeds, frozen, cooked, boiled, drained, without salt	170	14.43
Beans, cow-peas, common (black-eyes, crowder, southern), mature seeds	172	13.30
Beans, great northern, mature seeds, cooked, boiled, without salt	177	14.74
Beans, Kidney beans, red, mature seeds, canned	256	13.44
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt	177	15.35
Beans, Lima beans, large, mature seeds, canned	241	11.88
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt	188	14.66
Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt	124	2.52
Beans, Mung beans, mature seeds, sprouted, raw	104	3.16
Beans, Navy beans, mature seeds, cooked, boiled, without salt	182	15.83
Beans, Pinto beans, mature seeds, cooked, boiled, without salt	171	14.04
Soybeans, mature cooked, boiled, without salt	180	22.23
Soybeans, green, cooked, boiled, drained, without salt	172	28.62
Beans, Snap beans, green, canned, regular pack, drained solids	135	1.55
Beans, Snap beans, green, cooked, boiled, drained, without salt	125	2.36
Beans, White beans, mature seeds, canned	262	19.02

Grains Rich in Protein

Food Item	Weight (gm)	Protein Content (gm)
Rice, brown, long-grain, cooked	125	5.03
Rice, white, long-grain, regular, cooked	158	4.25
Rice, white, long-grain, regular, raw, enriched	158	13.19
Wheat flour, whole-grain	125	16.44
Wheat flour, white, all-purpose, enriched, bleached	125	12.91
Wheat flour, whole-grain	125	16.44
Wheat flour, white, bread, enriched	125	16.41
Buckwheat flour	120	15.14
Oat bran, cooked	219	7.03
Oat bran, raw	94	16.26

These were some of the healthy vegetarian protein foods. You could also go for soy milk or tofu which are rich in protein as well as dietary fibers and vitamin B. Some vegetarians do consume milk and milk products. There are several fat free or low fat dairy products available that you could go for. Some examples include low fat milk, yogurt and cottage cheese.

So, now that you have a low fat vegetarian protein foods list with you, planning a balanced diet containing sufficient amounts of protein to meet the daily protein requirement of your body will be easy. Stay healthy!