Proteins are important nutrients, and they are needed for building, repairing, and maintaining the tissues in our body. And so, every cell in our body– from muscles to skin and even hair– contains protein. It also supports the immune system, helps in hormone production, and carries oxygen in the blood. Thus, having enough protein in our meals is important for the proper functioning of our bodies.Those looking for weight loss or low-carb diets also prefer having more protein in their diet, as it helps in keeping you full for longer durations and supports metabolism. Whether you’re physically active or not, your body needs protein daily to function properly.It is often believed that eggs are one of the best sources of proteins, especially for eggitarians. One egg has roughly 6 grams of protein along with other important nutrients like Vitamins A, D, E, B12, folate, iron, selenium, and choline. But, what about people who are vegetarians or those who don’t prefer to have them? What are some other vegetarian protein-rich foods for them? Touching upon this topic, nutritionist Ravneet Bhartwal recently shared a list of 20 vegetarian foods which have more protein than 1 egg on social media. Apart from protein, these foods are also packed with other nurtients and health benefits. Checkout her complete list here:“Top 20 Veg Protein Sources (per 100g)1. Tofu – ~10g | Versatile & easy to cook2. Paneer – ~14g | Homemade = best quality3. Greek Yogurt – ~10g | Protein + probiotics4. Soy Chunks – ~52g | Protein bomb!5. Quinoa – ~14g | A complete protein6. Amaranth – ~13g | Gluten-free & mineral-rich7. Edamame – ~11g | Great in stir-fries8. Tempeh – ~19g | Fermented & gut-friendly9. Moong Dal – ~9g | Light & digestible10. Chana Dal – ~9g | Great in cheelas/soups11. Black Beans – ~9g | Full of fiber12. Kidney Beans – ~9g | Meal bowl staple13. Peanuts – ~25g | Snack or chutney-ready14. Almonds – ~21g | Powerful in small portions15. Pistachios – ~20g | Protein + fiber combo16. Flax Seeds – ~18g | Add to oats or curd17. Chia Seeds – ~17g | Perfect for pudding18. Pumpkin Seeds – ~19g | Super nutritious19. Sunflower Seeds – ~21g | Sprinkle on salad20. Hemp Seeds – ~32g | Truly underrated”Those looking of a desi quick fix for protein, the nutritionist also shared a pro tip that read, “Combine dal + roti or rice + legumes for a complete protein”. The combination of dal with roti or rice with legumes creates a complete protein because each food provides amino acids the other lacks. Cereals like rice and wheat are low in lysine but high in methionine, while legumes like dal are rich in lysine but low in methionine. When eaten together, they complement each other, supplying all nine essential amino acids required by the body. This makes the meal nutritionally balanced and a great protein source, especially for vegetarians and vegans.How much protein should an adult consume daily?The recommended daily protein intake for a healthy adult is 0.8 grams per kilogram of body weight, according to a report in the Harvard Health Publishing (online) by Harvard Medical School. And so, a person weighing 75 kilos needs around 60 g of protein daily, while a 65 kg adult requires roughly 52 grams of protein daily.However, this is a baseline. People who have an active lifestyle or those recovering from injury often require higher amounts of protein in their daily diet— around 1.2 to 1.6 g/kg. However, one should consult their doctor before deciding how much protein they should consume– especially if they have any underlying health issues.This article is meant for informational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Always prioritise safety and personal health needs while trying natural practices.
