High & rich Vegetarian and non-vegetarian sources of proteins

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Rohit Jadhav Founder - M2PROTEINS

Vegetarian &Amp; Non-Vegetarian Sources Of Protein

Protein Sources

Proteins are one of the macro ingredients of food. They perform various body functions and thus adequate amount of proteins must form part of our diet.

Proteins are majorly found in non-vegetarian food sources such as meat, chicken, eggs and fish also there are plenty of vegetarian food sources out there which provide good amount of proteins.

Below are some food sources of protein which can be included in our daily diet to fulfill our daily protein needs.

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M2proteins offers Whey Protein, Whey Isolate & Amino Acids

Vegetarian sources of protein:

1. Lentils (Masoor Ki Dal/ Moong ki Dal)-

Lentil is a high fiber food along with high amount of carbohydrates and proteins. Lentils contain about 16 grams of fiber per cup of cooked lentils. Lentils contain higher amount of lysine than other grains.

Lentils are ideal for soups, curries and dal.

Protein content: 9.2 Gram/ 100 Gram


2. Chickpeas (Chana)-

Chickpeas are high in fiber and proteins. Chickpeas contain several key vitamins and minerals. They are excellent source of carbohydrates, proteins, fiber, vitamin B, Iron and phosphorous, poly and mono unsaturated fatty acids.

Protein content: 5 Gm/ 100 Gram


3. Beans (Kidney beans/ Black beans)-

Kidney beans are native to Central America and Mexico. Beans are major source of proteins throughout the world. Kidney beans need to be well cooked before consuming.

Kidney beans are mainly composed of carbs and fiber but also serve as a good source of proteins.

Protein Content: 8.7 Grams/ 100 Gram

4. Green peas-

Green peas are popular as vegetable. They are full of nutritional material and contain good enough amount of fiber and antioxidants. One advantage of green peas is that they contain lower amount of calories.

It is important to note that Green peas are not a complete source of protein since they lack methionine, so ensure to add another source of protein to make up for the deficit.

Protein Content: 3.5 Gram/ 100 gram


5. Quinoa –

Quinoa is one of the most popular foods. It is gluten free, high in protein and contains sufficient amount of all nine essential amino acids. They are also high in fiber, minerals and anti-oxidants. Quinoa make an excellent plant based protein source for vegetarians.

Protein content: 4.4 Gram/ 100 Gram


6. Soybeans-

Soybean is an important component of Asian diet and has been consumed for thousands of years. Soybeans are eaten as whole or in the form of various products such as soy flour, soy protein and soy milk. Soybeans are the best source of plant based proteins.

Soy may cause allergic reaction although soy allergy is uncommon in both children and adult.

Protein content- 36.6 Gram/ 100 Gram


7. Oats-

Oats are cereals commonly eaten in the form of oatmeal or rolled oats. In recent days oats have become popular healthy food. Oats are full with dietary fiber and have cholesterol lowering property. Rolled oats absorb water quickly and thus cook faster.

Oats are popularly consumed as porridge or used in baked goods, bread and granola bars.

Protein content: 14 Gram/ 100 Gram


8. Chia seeds (Subja)-

Chia seeds are one of the healthiest foods available. Chia seeds contains loads of nutrients with very few calories. Chia seeds have become modern day super food. It contains almost 40% fiber by weight. They are the best fiber source. Chia seeds contain about 14% protein by weight.

Chia seeds are an excellent source of proteins for vegetarians.

 Protein content: 14.4 Gram/ 100 Gram


9. Nuts


Almonds are packed with vitamins, minerals, protein and fiber. Almonds have many health benefits associated with them. Roasting almonds can bring our nice flavor and release some natural oils.

Protein content: 28.6 Gram/ 100 Gram


10. Cashews-

Cashews need no introduction. They are one of the most delicious nuts and used widely in curries, shakes, salads, desserts and sweets. Health benefits of cashews include healthy heart, strong nerve and muscle function, improved bone health.

Protein content: 18.2 Gram/ 100 Gram


11. Peanuts-

They are one of the most widely used nuts in India. Peanuts contain large amounts of protein in them. They can be eaten raw, roasted, salted or in the form of peanut butter.

Protein content: 26 Gram/ 100 Gram


12. Milk

Milk is one of the best muscle food. Milk protein is about 20% whey and 80% casein. Whey in the milk is known as fast protein because it quickly breaks down into amino acids and absorbed in blood circulation. Popular form of protein supplements know as Whey proteins are manufactured from milk.

Milk provides higher quality proteins than beef, soy and wheat.

Protein Content: 4 Gram/ 100 Gram

13. Fruit- Guava

Guava is a fruit cultivated in tropical climate. It is a popular fruit with loads of nutrients. Guava is a good source of energy, fiber, vitamins and minerals. Guava is high in Vitamin C which helps boost immune system.

 Protein content: 2.5 Gram/ 100 Gram



Paneer is very well know food ingredient and it is made from milk. It has found its way in numerous delicious dishes like Paneer Tikka, Paneer Masala, Paneer Pasanda, Paneer Makani, Mutter Paneer, Paneer Burji, Paneer Butter Masala, Kadai Panner!!!

Protein Content: 21.1 Gram/ 100 Gram


15. Whey Protein

Whey protein is the cleanest source of proteins. In fact it is the king of protein sources. Whey is manufactured from milk, thus makes a great source of protein for vegetarians. Whey is also absorbed much faster than any other form of protein making it a choice of many athletes, bodybuilders, runners and active adults.

Whey protein serves an important source of protein for pregnant women, people who has undergone surgery, kids and in day to day life of any adult.

Protein content: 35 to 90 Grams/ 100 Gram depending on purity of Whey protein.

Non-vegetarian sources of Proteins:


Eggs are loaded with nutrition. Eggs are very common in modern diet. Eggs contain several vitamins and mineral along with high amount of proteins. Eggs almost have little bit of everything that you need.

Eggs are excellent source of proteins with a single large egg containing about 6 grams of protein. Protein in eggs contain all the essential amino acids in the right ratio which makes it the perfect source of protein.

Protein Content: 13 Gram/ 100 Gram


Chicken is one of the major form of food consumed frequently in diet. Chicken is available in different forms such as boneless, skinless, chicken breast, wings, wings with skin etc. The nutritional profile of chicken varies with different forms.

Cooked skinless, boneless chicken breast has the most amount of protein per 100 grams with the least amount of calories, while whole chicken meat with skin has the lowest percentage of protein.

Protein content (Boneless, skinless, chicken breast): 31 Grams/ 100 Grams


Fish are one of the richest non vegetarian sources of proteins available. The lower amount of calories and absence of any carbs makes them ideal for people who are looking for high protein low carb diet.

Fish also contain high amount of Omega 3 fatty acid which is crucial for optimal functioning of brain and body. The nutritional profile of fish can vary depending upon the type of fish.

Protein Content: 22.25 Gram/ 100 Gram

Meat (Goat Meat)-

Goat meat is widely consumed in major parts of India. Goat meat is rich in vitamins and minerals and has less calories. Goat meat contains high amount of lean proteins and low amount of saturated fat. Goat meat also helps prevent anemia in pregnant women.

Protein Content: 20.60 Grams /100 Grams

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