Top 8 protein-rich vegetarian foods you probably didn’t know about

Jun 20, 2025 ET Online

Amaranth (Rajgira)

A gluten-free ancient grain, amaranth offers about 9g of protein per cup cooked. It also provides lysine—an amino acid often missing in other grains—making it a complete protein source. Image Source: iStock

Mushrooms

Certain mushrooms pack up to 3g of protein per cup cooked. They also add a meaty texture and umami flavour, making them perfect for protein-rich vegetarian meals. Image Source: iStock

Spirulina

This blue-green algae contains a whopping 57g of protein per 100g. Just a tablespoon in your smoothie can deliver a powerful nutrient punch with B vitamins and iron. Image Source: iStock

Chia Seeds

Two tablespoons offer 4g of protein along with omega-3 fatty acids, fibre, and antioxidants. Soak them overnight for a protein-rich chia pudding or add to your yogurt. Image Source: iStock

Hemp Seeds

Three tablespoons of hemp seeds provide about 10g of protein, plus healthy fats and magnesium. Blend into smoothies or sprinkle over salads for a crunchy, nutty boost. Image Source: iStock

Nutritional Yeast

A cheesy, savoury powder loved by vegans, it gives 8g of protein per 2 tablespoons. It’s also fortified with B12 and makes an excellent cheese substitute. Image Source: iStock

Green Peas

Just one cup offers 8g of protein! Easy to add into curries, soups, and stir-fries, peas are a cheap and nutritious plant-based protein option often overlooked. Image Source: iStock

Buckwheat (Kuttu)

Despite the name, it’s not related to wheat and is gluten-free. One cup cooked provides 6g protein. It’s great for dosas, pancakes, or as a rice alternative. Image Source: iStock

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