Daily 50g Protein-Rich Foods for Vegetarians

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Daily 50g Protein-Rich Foods for Vegetarians.

As we all know, protein is a vital nutrient for the body. It plays a major role in building and repairing tissues, supporting bone health, maintaining muscle mass, and boosting overall energy. Protein also helps in hormone balance, cell repair, and supports the immune system, making it an essential macronutrient for everyone.
Let’s do a quick check — are you taking the right amount of protein in your regular diet? Ideally, you should consume at least 1 gram of protein per kilogram of body weight daily. So, if your weight is 60 kg, aim for 60 grams of protein every day to stay healthy and active.

If you’re a vegetarian, sometimes it feels tricky to meet your daily protein needs since most high-protein foods are animal-based. But the good news is — you can still get enough protein from plant-based and dairy-based sources with smart food choices.

Here’s a list of vegetarian protein-rich foods that can help you easily reach 50 grams of protein daily.

Vegetarian Food and veggies


1. Indian Cottage Cheese (Paneer):

Paneer is a superfood for vegetarians. It’s made by curdling full-fat milk, and being a by-product of milk, it offers high bioavailability, which means your body can absorb and use its nutrients effectively

Nutrition value: (per 100g full-fat paneer) Calories: 300 kcal,Protein: 18g, Fat: 25g,Carbohydrates: 4g Calcium: 400mg.

Along with protein, paneer provides essential vitamins and minerals like vitamin D, calcium, and phosphorus, which are crucial for bone strength.

2. Peanut Butter:

Peanut butter is a delicious and nutritious source of plant-based protein, healthy fats, and essential vitamins.
Nutritional value (per 30g serving)Calories: 150 kcal, Protein: 8g, Fat: 10g, Carbohydrates: 5g, Fiber: 3g

It also provides vitamin E, magnesium, and potassium.

3. Protein Oats

Oats are one of the healthiest breakfast options. Regular oats contain about 5–6g protein per serving (50–60g), but now you can find protein oats in stores that deliver double the amount.
Nutritional value (per 50g serving): Protein: 12g, Calories: 200 kcal, Carbs: 25g, Fiber: 4g

4. Tofu

Tofu is a plant-based protein source made from soybeans. It’s low in calories, rich in nutrients, and an excellent option for vegans and vegetarians.

Nutritional value (per 100g serving):
Calories: 120 kcal, Protein: 15g, Fat: 6g, Fiber: 2g
Tofu also contains iron, calcium, and isoflavones, which support bone health and hormonal balance.

5. Yogurt (Curd / Dahi)

Yogurt is a nutritious and delicious food rich in probiotics, which are beneficial bacteria that promote gut health and strengthen the immune system.
Nutritional value (per 100g full-fat yogurt): Calories: 150 kcal, Protein: 6–7g, Fat: 8g, Carbs: 10g

It’s also a great source of vitamin B12 and calcium.

6. Chickpeas (Chana)

Chickpeas are nutrient-dense legumes packed with protein, fiber, vitamins, and minerals. They help in digestion, control hunger, and maintain blood sugar levels.
Nutritional value (per 100g cooked chickpeas): Calories: 150 kcal, Protein: 8g, Fat: 2g, Carbs: 27g, Fiber: 7g

Alternative: Lentils (Masoor, Moong, or Toor Dal) – 100g cooked lentils provide around 9g protein and are easier to digest.

7. Other Vegetarian Protein Sources

Here are some additional protein-rich foods you can include to reach your daily target: sprouts 100gm has 8gm protein, Mixed seeds(pumpkin, chia, flax) has 6-8gm protein, milks(cow's) 250ml has 8gm protein, 30gm almond 6gm protein, soya chunk 50gm 25gm protein.

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