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🌱 Vegetarian Protein Sources Calculator

Discover 500+ plant-based & dairy protein sources worldwide. Track complete proteins, PDCAAS scores, and prevent nutrient deficiencies.

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How to use: Search for any Indian food to see its protein content, apply filters, track your daily protein intake, or compare multiple protein sources side-by-side.
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🌱 Vegetarian Nutrition Tracker
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Vegetarian Protein Sources Calculator & Guide

Protein is essential for muscle repair, immune function, hormone production, and overall health. Vegetarian diets offer abundant protein sources from complete proteins like soy, quinoa, and dairy to complementary protein combinations like dal-rice and beans-grains.

This calculator provides comprehensive protein data for 500+ vegetarian foods worldwide, including plant-based proteins, dairy, eggs, nuts, seeds, legumes, and meat alternatives.

Understanding protein quality (PDCAAS scores), complete vs. incomplete proteins, and nutrient pairing helps vegetarians optimize muscle building, weight management, and prevent common deficiencies (Iron, B12, Calcium, Zinc). For restaurant nutrition, check out Restaurant Calories.

High-Protein Vegetarian Foods Chart

Protein Source Protein (100g) Calories Protein Type Complete Protein
Seitan (Wheat Gluten)75.2g370Meat Alternative❌ No
Spirulina (Dried)57g290Algae/Other✅ Yes
Soya Chunks (Dry)52g345Soy Product✅ Yes
Nutritional Yeast (Fortified)50g325Other✅ Yes
Hemp Seeds31.6g553Nuts & Seeds✅ Yes
Pumpkin Seeds30.2g559Nuts & Seeds❌ No
Peanuts25.8g567Nuts & Seeds❌ No
Cheese (Cheddar)25g402Dairy & Eggs✅ Yes
Almonds21.2g579Nuts & Seeds❌ No
Sunflower Seeds20.8g584Nuts & Seeds❌ No
Tempeh20.3g193Soy Product✅ Yes
Paneer18.3g265Dairy & Eggs✅ Yes
Flax Seeds18.3g534Nuts & Seeds❌ No
Tofu (Firm)17.3g144Soy Product✅ Yes
Chia Seeds16.5g486Nuts & Seeds❌ No
Soya Chunks (Cooked)16g110Soy Product✅ Yes
Eggs (Boiled)12.6g155Dairy & Eggs✅ Yes
Cottage Cheese12.4g72Dairy & Eggs✅ Yes
Edamame11.9g122Soy Product✅ Yes
Greek Yogurt10.2g97Dairy & Eggs✅ Yes
Masoor Dal (Lentils)9g114Legumes & Beans❌ No
Chickpeas (Chana)8.9g164Legumes & Beans❌ No
Black Beans8.9g132Legumes & Beans❌ No
Kidney Beans (Rajma)8.7g127Legumes & Beans❌ No

Complete Vegetarian Protein Database

🌱 Complete vs Incomplete Proteins

Protein Source Protein (100g) PDCAAS Score Complete Protein? Limiting Amino Acid
Soy Protein (Tofu, Tempeh)15-20g1.0✅ YesNone
Quinoa4.4g1.0✅ YesNone
Eggs12.6g1.0✅ YesNone
Dairy (Milk, Paneer)3-18g1.0✅ YesNone
Amaranth3.8g0.9✅ YesNone
Hemp Seeds31.6g0.63✅ YesNone
Spirulina57g0.74✅ YesNone
Lentils (Dal)9g0.70❌ NoMethionine
Chickpeas8.9g0.78❌ NoMethionine
Black Beans8.9g0.75❌ NoMethionine
Peanuts25.8g0.52❌ NoMethionine
Almonds21.2g0.52❌ NoLysine
Rice (Brown)2.6g0.47❌ NoLysine
Wheat (Seitan)75g0.25❌ NoLysine

🥛 Dairy & Egg Protein Sources

Dairy/Egg Product Protein (100g) Calories Calcium (mg) B12 (µg)
Cheese (Cheddar)25g4027211.1
Paneer (Cottage Cheese)18.3g2652080.3
Cottage Cheese (Low-Fat)12.4g72910.6
Eggs (Boiled)12.6g155501.1
Greek Yogurt10.2g971150.5
Regular Yogurt (Dahi)3.5g611210.4
Skim Milk3.4g351130.4
Whole Milk3.3g641130.4

🌱 Soy & Legume Protein Foods

Plant Protein Protein (100g) Calories Fiber (g) Iron (mg)
Soya Chunks (Dry)52g3451320
Tempeh20.3g19392.7
Tofu (Firm)17.3g1442.32.7
Soya Chunks (Cooked)16g11046
Edamame11.9g1225.22.3
Masoor Dal (Lentils)9g1147.93.3
Chickpeas (Chana)8.9g1647.62.9
Black Beans8.9g1328.72.1
Kidney Beans (Rajma)8.7g1276.42.9
Pinto Beans9g14392.1
Urad Dal (Black Gram)7.5g1054.92.57
Toor Dal (Pigeon Peas)7.05g1175.11.17
Sprouted Moong7.5g1042.81.4

🥘 Popular Vegetarian Protein Dishes

Dish Serving Size Protein (g) Calories Cuisine
Palak Paneer1 bowl (200g)8.5165North Indian
Paneer Tikka6 pieces (150g)15.2280North Indian
Chole (Chickpea Curry)1 bowl (150g)7.2158North Indian
Dal Makhani1 bowl (200g)7.8165North Indian
Rajma (Kidney Beans)1 bowl (200g)9.4180North Indian
Sambar (Lentil Stew)1 bowl (200g)3.872South Indian
Idli (4 pieces)200g5.6156South Indian
Tofu Stir-Fry1 plate (250g)14.5225Asian
Veggie Burger (Beyond)1 burger (113g)20g250Western
Hummus & Falafel Plate1 plate (200g)12g330Mediterranean

🥜 Nuts & Seeds Protein

Nut/Seed Protein (100g) Calories Healthy Fats (g) Usage
Pumpkin Seeds30.2g55949Snacking
Peanuts25.8g56749.2Snacking/Roasted
Almonds21.2g57949.9Snacking/Raw
Pistachios20.2g56245.3Snacking
Cashews18.2g55343.8Snacking
Walnuts15.2g65465.2Snacking
Chia Seeds16.5g48630.7Supplements
Flax Seeds18.3g53442.2Supplements

🥦 Protein-Rich Vegetables

Vegetable Protein (100g) Calories Vitamin C (mg) Region
Spinach (Palak)2.9g2328All regions
Broccoli2.8g3489Regional
Cauliflower1.9g2548All regions
Green Peas5.4g8140All regions
Corn3.4g866.8All regions
Potatoes2g7719.7All regions
Okra (Bhindi)1.9g3323All regions
Tomatoes0.9g1814All regions

🔗 Protein Complementation Guide

Food Combination Protein Quality Example Meals Total Protein
Legumes + GrainsCompleteDal + Rice, Beans + Tortilla12-15g per cup
Legumes + Nuts/SeedsCompleteHummus + Tahini, Lentils + Walnuts15-18g per cup
Grains + DairyCompleteOatmeal + Milk, Bread + Cheese10-12g per serving
Vegetables + DairyCompleteSpinach + Paneer, Broccoli + Cheese8-10g per serving
Nuts + SeedsEnhancedTrail Mix, Nut Butter + Chia12-15g per 50g
Soy + Any FoodAlready CompleteTofu Scramble, Tempeh Bowl15-20g per serving

⚠️ Vegetarian Nutrient Deficiency Prevention

Nutrient Daily Requirement Best Vegetarian Sources Absorption Tips
Vitamin B122.4 µgEggs, Dairy, Fortified Nutritional Yeast, Fortified FoodsSupplementation required for vegans
Iron8-18 mgLentils, Spinach, Tofu, Pumpkin SeedsPair with Vitamin C for absorption
Calcium1000-1200 mgDairy, Fortified Plant Milk, Tofu, Chia SeedsVitamin D enhances absorption
Zinc8-11 mgPumpkin Seeds, Chickpeas, Hemp Seeds, CashewsSoak legumes to improve bioavailability
Omega-3 (ALA)1.1-1.6 gFlax Seeds, Chia Seeds, Walnuts, Hemp SeedsGrind flax/chia for better absorption
Vitamin D600-800 IUFortified Dairy, Egg Yolks, SunlightConsider supplementation in winter

Daily Protein Requirements by Age & Activity

Sedentary Adults: 0.8g per kg body weight (56g for 70kg person)
Moderately Active: 1.2-1.4g per kg body weight (84-98g for 70kg person)
Athletes/Bodybuilders: 1.6-2.0g per kg body weight (112-140g for 70kg person)
Pregnant Women: 1.1g per kg body weight (77g for 70kg person)
Older Adults (65+): 1.0-1.2g per kg body weight (70-84g for 70kg person)

Distribution: Spread protein intake across meals for optimal absorption. Aim for 20-30g protein per meal and 10-15g per snack. Include complete protein sources (animal or complementary plant proteins) for optimal muscle protein synthesis.

Frequently Asked Questions

How do vegetarians get complete proteins?

Vegetarians can get complete proteins (all 9 essential amino acids) from several sources:

Single complete sources: soy products (tofu, tempeh, edamame), quinoa, amaranth, hemp seeds, spirulina, eggs, and dairy (paneer, milk, yogurt) all provide complete protein profiles.

Protein complementation: Combining legumes + grains (dal + rice, beans + tortilla), legumes + nuts/seeds (hummus + tahini), or grains + dairy (oats + milk) creates complete amino acid profiles.

Do I need protein powder as a vegetarian?

Most vegetarians can meet protein needs through whole foods without supplements. Athletes, bodybuilders, or those with high protein requirements (1.6-2.0g per kg body weight) may benefit from protein powder for convenience.

Vegetarian protein powders: Soy protein isolate (PDCAAS 1.0, complete), pea protein (0.89, high in lysine), rice + pea blend (complete when combined), hemp protein (complete, high fiber), egg white protein (1.0, complete for ovo-vegetarians).

Priority: Focus on whole food sources first—tofu, tempeh, lentils, quinoa, dairy, eggs—then add protein powder only if needed to reach daily targets. Track your intake using this calculator to determine if supplementation is necessary.

How much protein do vegetarians need daily?

Vegetarian protein needs are similar to omnivores, though some experts recommend 10% more to account for lower bioavailability of some plant proteins.

RDA: Sedentary adults need 0.8-1.0g per kg body weight (56-70g for 70kg person), moderately active individuals need 1.2-1.4g/kg (84-98g for 70kg), athletes need 1.6-2.0g/kg (112-140g for 70kg), and pregnant/breastfeeding women need 1.1-1.3g/kg (77-91g for 70kg).

Distribution: Spread protein across meals (20-30g per meal) for optimal muscle protein synthesis. Include complete proteins or complementary combinations at most meals. Use our protein calculators to determine your specific requirements.

⚕️ Medical Disclaimer

This Vegetarian Protein Sources Calculator provides nutritional estimates based on USDA FoodData Central and global nutrition databases and should not replace professional medical or dietary advice. Individual protein and micronutrient needs vary based on age, sex, weight, height, activity level, health conditions, and medications. Nutritional values shown are averages and may differ from actual foods based on ingredients, preparation methods, brand variations, and soil quality. Vegetarians, especially vegans, should monitor B12, Iron, Calcium, Zinc, and Omega-3 intake regularly. Consult with registered dietitians, nutritionists, or healthcare professionals before making significant dietary changes, especially if you have kidney disease, liver conditions, anemia, osteoporosis, or other health concerns. Pregnant and breastfeeding vegetarian women should seek professional guidance for appropriate protein and micronutrient planning. This tool is for educational and informational purposes only. For personalized vegetarian nutrition advice, visit Fit Life Regime or consult qualified healthcare professionals.

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