Veg or Non-Veg: Which Has More Protein? The Comparison

Veg or Non-Veg - In India, food choices are often divided along the lines of vegetarian and non-vegetarian diets.

Whether you’re from a vegetarian family, follow vegetarianism for ethical reasons, or simply love the taste of meat, one thing is undeniable: protein is an essential nutrient that our bodies need to function properly.

For vegetarians, there may be a lingering question: Do I get enough protein in my diet compared to those who eat meat?

And for non-vegetarians, there might be curiosity about how much protein is present in plant-based foods.

Veg or Non Veg Which Has More Protein?

Non-veg foods generally have more protein than veg options, with meats, fish, and eggs offering higher protein content per serving.

Here's a comparison:

Food Item	Protein (per 100g)
Chicken (cooked)	30g
Fish (salmon)	22g
Lentils (cooked)	9g
Tofu	8g

Protein in Non-Vegetarian Foods

Non-vegetarian foods, such as meat, poultry, fish, and eggs, are often considered “complete” sources of protein.

This means they contain all nine essential amino acids in sufficient amounts, which is why animal-based proteins are usually more efficient for the body’s needs.

Meat: A High-Protein Powerhouse

Chicken, beef, lamb, and pork are rich in protein and are often the go-to options for non-vegetarians looking to increase their protein intake. For instance:

• Chicken: A 100-gram serving of skinless chicken breast contains approximately 31 grams of protein.

• Mutton: A 100-gram serving of mutton can provide around 25 grams of protein.

• Pork: Similarly, a 100-gram serving of pork offers around 25 grams of protein.

Fish and Seafood: Omega-3 and Protein

Fish and seafood are not only protein-rich but also offer the added benefit of healthy omega-3 fatty acids, which support brain and heart health. Some examples include:

• Salmon: A 100-gram serving of salmon contains about 25 grams of protein.

• Tuna: A 100-gram serving of tuna offers around 23 grams of protein.

• Shrimp: 100 grams of shrimp provides about 24 grams of protein.

Eggs: A Complete Source of Protein

Eggs are often regarded as one of the most complete and affordable protein sources. A large egg contains about 6 grams of protein, with all essential amino acids in the right proportions.

Thus, non-vegetarian diets can easily provide more protein per serving, thanks to the concentrated protein content in animal products.

Protein in Vegetarian Foods

Vegetarian foods may not offer the same amount of protein per 100-gram serving as their non-vegetarian counterparts.

Many plant-based foods can provide a substantial protein intake, especially when consumed in larger quantities or combined with other plant-based protein sources.

Legumes and Pulses: The Protein Powerhouses of Plant-Based Diets

Legumes and pulses, such as lentils, chickpeas, beans, and peas, are among the best plant-based sources of protein in India.

They are rich in protein and fiber, making them an excellent choice for vegetarians. Some examples include:

• Lentils: 100 grams of cooked lentils provide around 9 grams of protein.

• Chickpeas: 100 grams of cooked chickpeas offer approximately 8.9 grams of protein.

• Black Beans: 100 grams of cooked black beans can contain around 8 grams of protein.

Tofu and Tempeh: Protein from Soy

Soy products like tofu and tempeh are great vegetarian alternatives to meat, providing a high amount of protein.

Tofu, made from soybean curd, is particularly versatile and can be included in a variety of dishes. For example:

• Tofu: A 100-gram serving of tofu offers about 8 grams of protein.

• Tempeh: A 100-gram serving of tempeh provides about 19 grams of protein.

Dairy Products: A Rich Source of Protein for Vegetarians

For lacto-vegetarians, dairy products like milk, paneer, and yogurt are rich protein sources. A typical 100-gram serving of:

• Milk: It contains around 3.4 grams of protein.

• Paneer: Offers approximately 18 grams of protein.

• Greek Yogurt: Provides around 10 grams of protein per 100 grams.

Nuts and Seeds: Small But Mighty Protein Sources

Nuts and seeds, including almonds, peanuts, chia seeds, and flaxseeds, are small in size but packed with protein.

Though they are also high in fats, they provide a great nutritional boost. Examples include:

• Almonds: 100 grams of almonds provide around 21 grams of protein.

• Peanuts: 100 grams of peanuts offer about 25 grams of protein.

• Chia Seeds: 100 grams of chia seeds contain around 17 grams of protein.

Comparing Protein Quantity in Veg and Non-Veg Foods

When comparing protein quantities between veg and non-veg options, it’s clear that non-vegetarian foods often provide a higher amount of protein per serving.

A 100-gram serving of chicken, for example, delivers 31 grams of protein, while most vegetarian protein sources provide anywhere between 5 and 20 grams of protein per 100 grams.

However, the difference isn’t just about quantity. The quality of protein also matters.

While animal-based protein is considered “complete” (contains all essential amino acids), many plant-based proteins are “incomplete.” This means they lack one or more of the essential amino acids. 

But the good news is, by consuming a variety of plant-based foods, vegetarians can easily get all the essential amino acids they need.

Protein Absorption: Does it Matter Where It Comes From?

One common question that arises when comparing vegetarian and non-vegetarian protein sources is how well the body absorbs the protein.

Animal proteins are generally easier for the body to absorb and utilize, as they are already in a form that is more similar to human proteins. 

Plant-based proteins, on the other hand, may require the body to work harder to digest and absorb them due to the presence of fiber, antinutrients (like lectins and phytates), and lower digestibility.

However, studies suggest that combining various plant-based proteins (such as beans with rice or lentils with quinoa) can increase the bioavailability of amino acids.

This is why a well-planned vegetarian or vegan diet can meet the protein needs of the body.

Conclusion

So, when it comes to choosing between veg and non-veg for more protein, the answer depends on various factors.

Non-vegetarian foods, such as meat, fish, and eggs, are generally more concentrated sources of protein and easier for the body to absorb.

However, vegetarians can still meet their protein needs through careful selection and combination of plant-based foods, such as legumes, soy products, dairy, and nuts.

Ultimately, the decision between a vegetarian and non-vegetarian diet should also take into account other factors such as ethical beliefs, cultural preferences, and overall health goals.

Both diets can be nutritionally balanced and protein-rich when planned properly.