GET YOUR PROTEIN IN NUTS & SEEDS

Its important that vegetarians eat a variety of whole grains, veggies, beans, soy, legumes, seeds and nuts to ensure you get all your essential amino acids.

Raw Nuts
Nuts provide protein and many essential vitamins, such as A and E. The contain minerals, such as phosphorous and potassium, and fibre. They are high in carbohydrate and oils, so shouldn't be eaten in excess.

Sesame Seeds
100g sesame seeds contain 26.4g protein, 12.6mg vitamin B3, 7.8mg iron, 131mg calcium and 10.3mg zinc.

Pumpkin Seeds
100g pumpkin seeds contain 29g protein, 11.2mg iron and 1144mg phosphorous.

Sunflower Seeds
100g sunflower seeds also contain 24g protein and 7.1mg iron and 120mg calcium.