High protein 10 vegetarian super food, low on carbs

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What is protein

High protein is considered the building block of life and is found in every cell of the body.

Protein is made up of amino acids that are attached to one another in long chains. There are 20 different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein.

Importance of Protein

Protein strengthens the muscles and immune system and 18-20% of our body weight is due to protein. Not only this, protein also keeps the heart and lung tissue healthy. Protein is essential for the proper functioning of the body. Removes toxins from the body.

Protein is essential for the proper functioning of the body. Removes toxins from the body. The role of protein is also very important in maintaining the pH level of the body, maintaining mood and reducing stress.

Basis of food selection in the list

  •  Carbs to protein ratio
  •  Glycemic load

For this list, I have tried to include food with a carb: protein ratio of a maximum of 2.5/1

Eg:~ beans have a carb: protein ratio of 3:1 and grains go as high as 10:1 ( quinoa has 5:1 and I know it’s a seed )

1. High Protein Superfood Spinach

100g ( 3.5 cups raw, 1/2 cup cooked )

  • Calories 23
  • carbs 3.8g
  • protein 3g
  • fat 0.3g
  • fibre 2.4g

Spinach is an extremely nutrient-rich vegetable. It contains a high amount of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.


More information about spinach 

2. Chia seeds & Flax seeds

( 1 tbsp )

  • Calories 45                            Calories 50
  • carbs 4g                                Carbs 2.6g
  • Fibre 3.6g                              fibre 2.5g
  • protein 1.4g                          protein 2g
  • Fat 2.6g                                 fat 3.8g

If you are looking for most omega-3s, pick flax seeds. If you are looking for the highest amount of fibre and bone-strengthening minerals, opt for chia seed.

Chia seeds
Chia seeds

3. Mushrooms

( 100g )

  • Calories 22
  • Carbs 3.3g
  • Fibre 1g
  • Protein 3.1g
  • Fat 0.3g

Mushrooms provide many important nutrients, including vitamin B, selenium, potassium, copper, and ( particularly when exposed to the sun ) vitamin D


More information mushrooms

4. Bathua/ Chenopodium album

( 100g /  1/2 cup cooked )

  • Calories 40
  • Carbs 7g
  • Fibre 4.2g
  • Protein 4.2g
  • Fat 0.8g

High in vitamin A, calcium, phosphorus, and potassium

Bathua/ Chenopodium album
Bathua/ Chenopodium album

5. Almonds & Peanuts

( 10 almonds )                                  ( approx 30 peanuts )

  • Calories 70                           120
  • Carbs 3g                               4.8g
  • Protein 3g                            5.5g
  • Fat 6g                                    8.5g

Apart from healthy fat and protein, these nuts pack a number of vitamins and minerals, including magnesium and vitamin E.


More information Almond & Peanuts

6. Cluster Beans & Peas

( guar/ guvar ki fali )( 100g )

  • Calories 48                                          70
  • Carbs 8g                                             12g
  • Protien 4g                                           5g
  • Fibre 3g                                               5g
  • Fat 0.1g                                               0.4g

About 80% of world’s production of guar beans occurs in India and Pakistan. Cluster beans & peas in highly nutritious.


More information peas

7. Lentils/ pulses

( 100g boiled )

  • Calories 110
  • Carbs 19.5g
  • Protein 9.1g
  • Fibre 8g
  • Fat 0.3g

Lentils are low in calories, rich iron and folate and an excellent source of protein. They pack health-promoting polyphenols.

More information lentils

8. High-protein superfood Dairy products 

Milk (250ml )             Paneer ( 100g )            Curd ( 1 cup )

  • Caleries 144                                256                               70
  • Carbs 10g                                   1.2g                              5.3g
  • Protein 8g                                  18g                               4g
  • Fat 8g                                         20g                              3.6g

More information Dairy products Milk & Curd

High protein vegetaian superfood
Dairy products

9. Edamame & Soya beans

( cooked 100g )

High protein vegetaian superfood
  • Caleries 122                           173
  • Carbs 10g                              9g
  • Protein 11g                           16g
  • Fibre 5g                                 6g
  • Fat 4g                                    9g

Edamame is a preparation of immature soybeans

More information on soya beans

10. Tofu & Soya milk

( 100g )                                         ( 1 cup )

  • Caleries 76                                 75
  • Carbs 1.9g                                 3g
  • Protein 8g                                 7g
  • Fat 4g                                       4g

An important source of protein, especially for vegans and vegetarians. It also contains isoflavone such as phytoestrogens.

High protein vegetaian superfood
Soya milk

More information on soya milk

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