Top Indian Protein Sources for Vegetarians Per Serving

If you are looking for some good sources of protein to include in your daily diet. Here is my list of Top Indian Protein Sources for Vegetarians Per Serving.

Oatmeal

No doubt being on top of the list oats are a true winner when it comes to proteins and fibers.

Top it with one tablespoon of honey and nuts to enjoy your morning breakfast.

Nutrition Facts:
1 cup, cooked (234 g)

• Calories 158
• Protein 6 g
• Total Carbohydrate 27 g
• Total Fat 3.2 g

Homemade Yogurt

If you want a simple, tasty and easy snack between your meals, yogurt is a good choice!

You can either buy it from your nearby grocery store or make it on your own.

I have mentioned a simple 4 step process to make homemade yogurt in this article. Click Here!

Nutrition Facts:

Homemade Yogurt made from Whole milk (1cup)

• Calories 152
• Protein 6 g
• Total Carbohydrate 20 g
• Total Fat 6 g

 

Beans Boiled

Kidney beans are virtually a FAT-FREE protein source loaded with Vitamin B’s.

Vegetarians often lack vitamin B sources in their diet where vitamin B have a very important role especially converting protein, carbohydrates, and fat into fuel, also micronutrient such as iron helps in creating new red blood cells.

In addition to cholesterol-lowering fibers, it prevents sugar levels from spiking after a meal making these a good choice for individuals with diabetes, insulin resistance or hypoglycemia.

So, make sure to incorporate these once in your daily meal.

Nutrition Facts:

Kidney beans, boiled, 1 cup (177 g)

• Calories 225
• Protein 15 g
• Total Carbohydrate 40 g
• Total Fat 0.9 g

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Nuts

Probably the best way to curb your mid-meal hunger pangs.

You can carry nuts wherever you want to, making them extremely handy and accessible.

In general, it is a good source of protein, fiber, and fat including vitamins such as vitamin E & B, minerals such as zinc, magnesium, iron, calcium, potassium etc.

Omega 6, 3 & some saturated fats.

Nutrition Facts:
Mixed nuts Handful (~28g)

• Calories 168
• Protein 4.9g
• Total Carbohydrates 7.2g
• Total Fat 15g

 

Lentils Boiled

Another virtually FAT-FREE protein source on my list is lentils.

One cup of boiled lentils contains only 230 calories and due to the presence of fibers, it leaves you full and satisfied for a longer duration.

Nutrition Facts:

1 Cup (198 g)

• Calories 230
• Protein 18 g
• Total Carbohydrate 40 g
• Total Fat 0.8 g

Protein Shakes

Last but not the least protein shakes, oh boy there is so much you can experiment with protein powders.

Protein pancakes, smoothies, cookies, you can literally create a lot of recipes.

They are easy to carry & quick digesting.

It contains vitamins, minerals with almost low or zero carbohydrates & fats.

Nutrition Facts:

1 Scoop ~ 28 – 30 g

• Calories 120
• Protein 24 g
• Total Carbohydrate 3 g
• Total Fat 1 g

What’s Your Favourite Vegetarian Protein Source? Comment Below!

Source:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87
https://www.nutritionix.com/food/mixed-nuts
https://nutritiondata.self.com/facts/custom/933507/2