NewsPoint
Aug 16, 2025
Lentils are one of the richest vegetarian protein sources, offering about 18 grams of protein per cup. They are versatile and can be added to soups, curries, or salads. Packed with fibre, iron, and folate, they support heart and digestive health.
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Also known as garbanzo beans, chickpeas provide around 15 grams of protein per cup. They are commonly used in hummus, curries, and roasted snacks. Along with protein, chickpeas are rich in vitamins and minerals, making them a wholesome option.
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Unlike most grains, quinoa is a complete protein containing all nine essential amino acids. One cup offers 8 grams of protein along with fibre, magnesium, and antioxidants. It makes an excellent base for salads, bowls, and even breakfast dishes.
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Made from soybeans, tofu is a versatile protein source with 10 grams per half cup. It absorbs flavours easily and can be grilled, stir-fried, or blended into smoothies. Tofu also provides calcium and iron, making it ideal for vegetarians.
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These young soybeans are a protein-packed snack or side dish, delivering 17 grams of protein per cup. Edamame is also rich in fibre, folate, and vitamin K. Simply steamed and lightly salted, they make a healthy and filling option.
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Tiny but mighty, chia seeds contain about 5 grams of protein per ounce. They are loaded with omega-3 fatty acids, fibre, and antioxidants. When soaked, chia seeds form a gel-like texture, perfect for puddings, smoothies, and overnight oats.
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Hemp seeds are a complete protein source, offering 10 grams per 3 tablespoons. They are also rich in healthy fats, magnesium, and iron. Their nutty flavour makes them a great topping for salads, yoghurts, and cereals.
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Often overlooked, green peas provide about 9 grams of protein per cup. They are high in fibre, vitamins A and C, and antioxidants. Adding peas to soups, stir-fries, or rice dishes can boost protein intake effortlessly.
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Almonds are not only a protein source (6 grams per ounce) but also packed with vitamin E, magnesium, and healthy fats. They make a convenient snack or addition to smoothies, salads, and desserts. Regular consumption supports heart and brain health.
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Spirulina, a blue-green algae, offers an impressive 8 grams of protein per tablespoon. It is also rich in B vitamins, iron, and antioxidants. Often available as powder, spirulina can be blended into smoothies or sprinkled on salads for a nutrient boost.
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