In an era when vegetarian and plant-based diets are gaining popularity, many consumers often assume all vegetarian superfoods are rich protein sources. Nutritionist Nmami Agarwal has challenged this misconception, sharing insights to distinguish genuine protein-packed vegetarian foods from those that are simply healthy but low in protein. In a viral video on Instagram, she calls it “The Great Vegetarian Protein Myth Buster,” urging people to rethink their food choices to meet their protein goals more effectively.

According to Agarwal, while foods like quinoa (especially when combined with dals or spices), lentils, chickpeas, and paneer are substantial sources of plant-based protein, others such as broccoli, peanut butter, and low-fat curd do not deliver as much protein as popularly believed. For instance, 100 grams of chickpeas provide about 20 grams of protein, making them a versatile and affordable dietary staple, whereas broccoli contains only about 2 grams per 100 grams — insufficient to be considered a reliable protein source.

Tempeh, a fermented soybean product, also stands out as a highly nutritious and high-protein option, particularly valued for its dense protein content. Paneer remains an easy-to-incorporate source, often favored for its convenience and ability to enhance curries, salads, and snacks. Meanwhile, peanut butter, despite its protein presence (7 grams per two tablespoons), is primarily a healthy fat source due to its high caloric content, making it a less effective protein replacement.

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Agarwal further advises dietary mindfulness, highlighting that Greek yogurt can be a better alternative to low-fat curd for protein seekers due to its nearly double protein content. She emphasizes the importance of knowing “true proteins” amid the plethora of healthy food trends, encouraging smarter nutritional choices tailored to individual protein needs.

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