Top 10 Protein Rich Vegetarian Food

Protein is a dietary component which is very necessary for a human body. Lack of protein can lead to the loss of tissues. It helps to maintain a fit and a healthy immune system.

The amount of protein needed per day is,

For an average woman– 46 grams

For an average man – 56 grams

Let’s get aware about the food which is rich in protein

1. Spinach

Spinach being a green vegetable is considered as a healthy food. And so it is the richest in contents of protein. There are 49 grams of protein in 100 grams of spinach. This is highly recommended for a very active human.


2. Broccoli

Broccoli is an edible plant which is high in its nutritious values. It can be eaten in different ways like by boiling it or frying the vegetable etc. It is the second highest protein rich food. The amount of protein in 100 grams of broccoli is 45 grams.


3. Mushrooms

Mushrooms are the umbrella-shaped fruit body of a fungus which mainly grows in the soil. It is very commonly cooked nowadays. Being very rich in protein increases its value. It holds 38 grams of protein in quantity of 100 grams.


4. Parmesan Cheese

Parmesan Cheese, also known as Parmigiano is made from the mixture of cow’s milk and naturally skimmed milk by a particular process. It is a food item mainly used in the making of the end food product. Being rich in protein makes it good to consume. There are 36 grams of protein in 100 grams of cheese.


5. Parsley

Parsley is a leafy green spice used to add a pinch of flavor in the dishes. It’s very rich in protein and iron and tasty to be eaten. Well, it includes 34 grams of protein in 100 grams of parsley.


6. Pulses

Pulses being one of the most commonly eaten grain in India holds a different place in the kitchen. Enriched with protein, minerals and vitamins, it has a special listing in the list of healthy food. With 21 grams of protein in 100 grams of pulse, it holds the 6th position.



7. Green Pepper

Green pepper is a spice which is also known as Capsicum worldwide and Bell Pepper in America. Total 18 grams of protein are there in 100 grams of green pepper. It can be eaten in different ways and is also healthier when eaten raw.


8. Chickpeas 

Chickpeas are of two type, Desi and Kabuli. High in protein, iron and carbs. They are cooked in many different ways and is highly recommended for those who need protein in a large quantity. In one cup of cooked chickpeas, there are 40 grams of protein.


9. Tofu

Tofu is made of soybean milk by the process of coagulating. It is an excellent source of protein, iron, and calcium. Very famous in the vegan menu and makes its place to the 9th position by having 15 grams of protein in 100 grams of tofu.


10. Nuts

A huge variety of dried fruits altogether are known as Nuts. They are mainly full of protein, vitamins, calcium, and other essentials. Holding up 12 grams of protein in 100 grams of nuts, it results in a tasty protein rich food.



While there are much other protein-rich food, these make it to the top 10. Being specific, intake of these products on a daily basis can improve your health and metabolism faster than ever. A lot of ways are available to make food tastier like frying, baking, boiling etc. Trying out a new way can make a single product taste different everyday.

Eat healthily, be healthy!

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