Top 10 HIGH-PROTEIN VEGETARIAN Foods (Per 100g)

Finding high-quality protein on a vegetarian diet is easier than most people think.

If you’re trying to build muscle, lose fat, or simply stay healthier, these top 10 vegetarian high-protein foods will help you crush your goals. Let’s jump in! 🚀

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1️⃣ Soya Chunks – The Protein King 👑

Protein: ~52g

Calories: ~345 kcal

Carbs: ~33g

Fat: ~1g

Fiber: ~13g

Why it’s great: The highest vegetarian protein source. Cheap, versatile & perfect for gym diets.

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2️⃣ Soya Beans – Powerhouse Protein 💥

Protein: 36–38g

Calories: 446 kcal

Carbs: 30g

Fat: 19g

Fiber: 9g

Why it’s great: Packed with protein, healthy fats, and fiber. Excellent for muscle gain.

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3️⃣ Peanuts – Budget-Friendly Bulk Booster 🥜

Protein: 25–26g

Calories: 567 kcal

Carbs: 16g

Fat: 49g

Fiber: 8g

Why it’s great: Perfect for bulking. High protein + high healthy fats = long-lasting energy.

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4️⃣ Lentils (Masoor Dal) – Everyday Muscle Fuel 🍲

Protein: 24–25g

Calories: 350 kcal

Carbs: 60g

Fat: 1g

Fiber: 11g

Why it’s great: Light, tasty, easy to cook, and amazing for daily nutrition.

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5️⃣ Moong Dal – Light & High-Protein 🌿

Protein: 24g

Calories: 347 kcal

Carbs: 59g

Fat: 1.2g

Fiber: 16g

Why it’s great: Very easy on the stomach. Great for weight loss + muscle maintenance.

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6️⃣ Rajma (Kidney Beans) – Protein + Energy Combo 🍛

Protein: 22g

Calories: 337 kcal

Carbs: 60g

Fat: 1g

Fiber: 25g

Why it’s great: Keeps you full for hours. Amazing for strength and stamina.

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7️⃣ Chickpeas – Classic Veg Protein 🌰

Protein: 19g

Calories: 364 kcal

Carbs: 61g

Fat: 6g

Fiber: 17g

Why it’s great: Can be eaten boiled, roasted, or cooked. Very filling and nutritious.

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8️⃣ Green Peas – Easy Add-On Veggie 🌱

Protein: 5–6g

Calories: 80 kcal

Carbs: 14g

Fat: 0.4g

Fiber: 5g

Why it’s great: Add to salads, sabzi, rice — increases protein without effort.

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9️⃣ Paneer – Slow-Digesting Protein 🧀

Protein: 18g

Calories: 265 kcal

Carbs: 1–2g

Fat: 20–21g

Fiber: 0g

Why it’s great: Great for nighttime meals. Helps with steady muscle recovery.

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🔟 Milk – Easy & Versatile 🥛

Protein: 3.2g per 100ml

Calories: 60–70 kcal

Carbs: 5g

Fat: 3–4g

Fiber: 0g

Why it’s great: Mix with oats, shakes, or coffee. Natural calcium + protein combo.

TIP:- if you combine different foods with some amount… it can be a Balanced high protein meal, with moderate amount of carbs and healthy fat.

Example:- 50g soya chunks + 100g paneer + 60g chickpeas…

Nutrition information of this meal:-

Protein:- 53g

Carbs:- 51g

Fat:- 25g

Calories:- 643

Quick points:-

• Protein is superb!! (53g) - Best for muscle   recovery.

• Carbohydrates are also moderate - Energy fuel

• Also, having healthy fats - very good for hormones