Thread by @Its_Me_Jasraj

🧵 Thread: Best Veg Protein Sources

Tired of hearing "veg diet has no protein"?
Here are the TOP plant-based protein sources (per 100g) - backed by nutrition science.
Save this thread if you're vegetarian or vegan. Let's begin 👇

1️⃣ Soya Chunks
• Protein: 54g
• Carbs: 36g
• Fat: 1.5g
• Calories: 325
Soya is a complete protein source. High in amino acids. Cheap. Powerful. Great for muscle building.

Soya isn’t weak food. It’s protein-packed fuel.

2️⃣ Soybean (Whole)
• Protein: 36g
• Carbs: 30g
• Fat: 20g
• Calories: 446
Loaded with healthy fat & fiber too.
More than double the protein of eggs.
One of the best veg protein sources for athletes.

3️⃣ Tempeh (Fermented Soy)
• Protein: 20g
• Carbs: 7.6g
• Fat: 10.8g
• Calories: 192
Easier to digest than tofu or soya.
Also supports gut health due to fermentation.

Tempeh = protein + probiotics

4️⃣ Paneer (Cottage Cheese)
• Protein: 18g
• Carbs: 22g
• Fat: 3g
• Calories: 282
Made from milk, paneer is rich in casein - a slow-digesting protein.
Great for muscle repair while sleeping.

Tip: Go for homemade paneer for best results.

5️⃣ Tofu (Soy Paneer)
• Protein: 17g
• Carbs: 3g
• Fat: 9g
• Calories: 144
Low carb. High protein. Vegan friendly.
Also rich in calcium and iron.
Tofu takes flavors well - marinate it like chicken

6️⃣ Chickpeas (Chole)
• Protein: 19g
• Carbs: 61g
• Fat: 6g
• Calories: 364
Budget-friendly, rich in fiber, and supports blood sugar control.

Boil it. Roast it. Make hummus.
Endless options, endless gains.

7️⃣ Rajma (Kidney Beans)
• Protein: 24g
• Carbs: 60g
• Fat: 0.8g
• Calories: 333
High protein AND low fat? Rajma is the underrated gem.
Best eaten with rice or roti for a complete meal.

Pro tip: Soak overnight to reduce gas.

8️⃣ Moong Dal (Green Gram)
• Protein: 24g
• Carbs: 60g
• Fat: 1g
• Calories: 347
Easily digestible. Great for weight loss.
Also rich in potassium, fiber, folate.

Sprout it for even more benefits

9️⃣ Roasted Chana
• Protein: 21g
• Carbs: 60.5g
• Fat: 6.4g
• Calories: 383
Snack on the go. No cooking needed.
Perfect combo of crunch + protein.

Even 50g gives 10g protein. Eat daily

1️⃣0️⃣ Green Peas
• Protein: 5.4g
• Carbs: 16g
• Fat: 0.2g
• Calories: 84
Low calorie, light, and rich in fiber & vitamins.
A solid option to include in curries or pulao.

Don’t underestimate the little green guys.

1️⃣1️⃣ Curd (Dahi)
• Protein: 4g
• Carbs: 3g
• Fat: 5g
• Calories: 63
Not very high in protein, but excellent for gut health.
Pairs well with high-protein meals.

Use curd as a probiotic sidekick.

Want more threads on:
• Science-backed nutrition
• Muscle building on veg diet
• Easy desi high-protein meals?

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