Thread by @DietDrsayajirao

Vegetarian? You can STILL hit your protein goals.
Here’s your ultimate chart of protein-rich vegetarian foods with protein, fat, carbs and calories per 100g.
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🌱 Legumes & Pulses (cooked, per 100g)
✅ Chickpeas – 8.9g P | 2.6g F | 27.4g C | 164 kcal
✅ Kidney beans – 8.7g P | 0.5g F | 22.8g C | 127 kcal
✅ Moong dal – 7g P | 0.4g F | 19.2g C | 105 kcal
✅ Masoor dal – 7.3g P | 0.4g F | 20.1g C | 108 kcal

🫘 Soy Powerhouses
✅ Soybeans (boiled) – 16.6g P | 9g F | 9.9g C | 173 kcal
✅ Tofu – 8g P | 4.8g F | 1.9g C | 76 kcal
✅ Tempeh – 19g P | 11g F | 9g C | 195 kcal
✅ Soy milk – 3.3g P | 1.6g F | 4.7g C | 54 kcal

Nuts & Seeds (High fat, calorie dense portion control)
🥜 Nuts & Seeds (raw, per 100g)
✅ Almonds – 21.2g P | 49g F | 21.6g C | 579 kcal
✅ Peanuts – 25.8g P | 49g F | 16.1g C | 567 kcal
✅ Pumpkin seeds – 30g P | 49g F | 10.7g C | 559 kcal
✅ Chia seeds – 17g P | 31g F | 42g C | 486 kcal

🥛 Dairy & Alternatives
✅ Skim milk – 3.4g P | 0.1g F | 5g C | 34 kcal
✅ Paneer (low fat) – 18g P | 10g F | 2g C | 180 kcal
✅ Greek yogurt (unsweetened) – 10g P | 0.4g F | 3.6g C | 59 kcal
✅ Cheese (cheddar) – 25g P | 33g F | 1.3g C | 403 kcal

Whole Grains (Good combo of carbs + protein)
🌾 Whole Grains (cooked, per 100g)
✅ Quinoa – 4.4g P | 1.9g F | 21.3g C | 120 kcal
✅ Brown rice – 2.6g P | 0.9g F | 23g C | 111 kcal
✅ Oats – 16.9g P | 6.9g F | 66.3g C | 389 kcal
✅ Buckwheat – 3.4g P | 0.6g F | 19.9g C | 92 kcal

Green Veggies (Low calorie, bonus micronutrients)
🥦 Protein-Rich Veggies (cooked, per 100g)
✅ Spinach – 2.9g P | 0.4g F | 3.6g C | 23 kcal
✅ Broccoli – 2.8g P | 0.4g F | 6.6g C | 34 kcal
✅ Green peas – 5.4g P | 0.4g F | 14g C | 84 kcal

Tips to maximise protein intake as a vegetarian:
• Combine grains + legumes (complete amino profile)
• Include soy, dairy, and seeds daily
• Snack on roasted chana, nuts in moderation
• Track portions to manage calories

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Protein is not a “non-veg only” nutrient .It’s about smart choices & balance.
If this helped, share it so more vegetarians can build healthier plates. 🌱💪
#Vegetarian #Nutrition #Protein #Fitness