Vegetarians protein sources have many excellent protein sources to choose from, ensuring they meet their dietary
needs without consuming meat. These foods not only provide protein but also essential nutrients, making them essential components of a balanced diet. Here are some of the best options:
1. Lentils
They are containing around 18 grams of protein per cooked cup. They are also
rich in essential nutrients like iron, folate, and potassium, making them a
staple in vegan diets. They provide a complete amino acid profile and are
highly versatile in cooking, easily incorporated into soups, salads, and stews.
Additionally, lentils are known for their high fiber content, promoting
digestive health and aiding in weight management.
2. Edamame
Edamame, young soybeans, are containing about 18.4 grams of protein per cooked
cup. They are also rich in essential nutrients such as folate, vitamin K, and
fiber, making them a nutritious addition to any diet. Edamame provides a complete
protein profile . They are versatile and can be enjoyed as a snack, in salads,
or incorporated into various dishes.
3. Beans
Beans are an rich in essential nutrients like fiber, vitamins, and minerals. They
provide about 15 grams of protein per cooked cup and are considered a staple in
diets due to their versatility and nutritional benefits. Varieties like
black beans, chickpeas, and kidney beans offer a wide range of amino acids and
health benefits, including improved digestion and heart health. Beans are also
known for their high fiber content, which aids in weight management and
promotes satiety. Incorporating beans into meals can enhance overall protein
intake in vegetarian diets.
4. Split Peas
Split peas are offering about 8 grams of protein per 100-gram serving. They are
also rich in fiber, providing both soluble and insoluble types which are
beneficial for digestive health. Split peas contain essential vitamins and
minerals such as folate, iron, and potassium. They are versatile and commonly
used in soups, stews, and curries, providing a satisfying and nutritious
plant-based protein option.5. TofuTofu is offering about 10 grams of protein per 3.5-ounce (100-gram) serving.
It is made from soybeans and is rich in essential amino acids, making it a
complete protein. It is also a good source of iron and calcium, important for
overall health. It can be used in various dishes, from stir-fries to desserts.
6. Peanut Butter
Peanut butter is providing approximately 25 grams of protein per 100 grams. It
also contains healthy fats and fiber, making it a filling and satisfying
addition to meals and snacks. Peanut butter is versatile and can be used in
various dishes, from sandwiches to smoothies, adding both flavor and nutrition.
It is vegan-friendly and offers a good balance of essential nutrients, such as
vitamin E, magnesium, and potassium. However, it should be consumed in
moderation due to its calorie density and fat content.
7. Oats
Oats are containing about 6 grams of protein per cooked cup. While oats are
not a complete protein, they provide higher quality protein compared to many
other grains. They are versatile and can be easily incorporated into various
meals, such as porridge, smoothies, and baked goods. Oats also offer dietary fiber,
which aids in digestion and provides a feeling of fullness. This makes oats a
nutritious choice for vegetarians seeking to increase their protein intake.
8. Quinoa
Quinoa is offering about 8 grams per cooked cup along with essential amino
acids, making it a complete protein. Additionally, quinoa provides more fiber,
magnesium, iron, and zinc compared too many other grains, enhancing its
nutritional value. It’s versatile in cooking and suitable for various dishes,
from salads to pilafs.
9. Khorasan Wheat
Khorasan wheat, also known as Kamut, is a nutritious ancient grain with notable protein
content, making it a valuable source of protein. It contains about
15% protein by weight, which is higher than common wheat varieties and
comparable to modern wheat varieties but with a richer nutrient profile. This
whole grain is versatile and can be used in various dishes, including bread,
cereals, and pilafs. Its high protein content and nutrient density make it a
popular choice for those seeking plant-based protein options.
10. Amaranth
Amaranth is a gluten-free pseudo cereal that serves as an excellent source of
protein, offering about 9 grams per cooked cup (246 grams) along with
significant amounts of manganese, iron, magnesium, and phosphorus. Its protein
content is notable, making it comparable to traditional cereals like wheat and
rice, but with added nutritional benefits. Amaranth’s versatility allows it to
be used in various dishes, from soups to baked goods.
11. Whole Wheat Pasta
Whole wheat pasta serves as a significant source of protein, offering about 7.5
grams of protein per cooked cup. It also provides complex carbohydrates, fiber,
and essential minerals like manganese, selenium, and copper. When combined with
other protein-rich foods like beans, nuts, or tofu, whole wheat pasta can
contribute to a balanced vegetarian meal.
12. Wild Rice
Wild rice is offering approximately 4 grams of protein per cooked 3.5-ounce serving. It also contains
essential nutrients like B vitamins, manganese, and phosphorus. Wild rice is
gluten-free and has lower calorie content compared to other grains, making it
suitable for various dietary needs. It’s versatile and can be used in salads,
soups, or as a side dish to increase protein intake.
13. Hemp Seeds
Hemp seeds are containing over 30% protein by weight. They are considered a
complete protein for human health. Additionally, hemp seeds are rich in
essential fatty acids, vitamins, and minerals. Their amino acid profile,
particularly high in arginine, is beneficial for cardiovascular health. Hemp
seeds can be easily incorporated into various dishes, such as salads,
smoothies, or baked goods.
14.Sunflower Seeds
Sunflower seeds are containing approximately 21 grams of protein per 100 grams.
They also provide healthy fats, fiber, vitamins (including vitamin E), and
minerals such as magnesium and selenium. These seeds are versatile and can be
enjoyed as a snack or added to various dishes like salads, yogurts, or baked
goods. Sunflower seeds are beneficial for heart health, helping to lower blood
pressure and cholesterol levels due to their nutrient profile.
15. Teff
Teff is containing approximately 12.2 grams of protein per 100 grams of teff
flour. This ancient grain is also rich in essential nutrients like fiber, iron,
and B vitamins. Teff is gluten-free, making it suitable for those with celiac
disease or gluten intolerance. It can be used in various culinary applications,
from baked goods to porridge, and contributes to a balanced diet.
16.Pumpkin Seeds
Pumpkin seeds with about 8.5 grams of protein per ounce (28 grams) serving. They
are also rich in healthy fats, fiber, iron, magnesium, and zinc, contributing
to overall health and well-being. These seeds can be easily incorporated into
various dishes or consumed as a snack. Their protein content supports muscle
repair and growth, making them a valuable addition to a vegetarian diet.
17. Nutritional Yeast
Nutritional yeast is a complete protein and a valuable source of protein. It contains
around 14 grams of protein per ounce and is rich in B vitamins, including
vitamin B12, which is essential for vegetarians and vegans. Nutritional yeast
is often fortified with additional nutrients, making it a beneficial addition
to a plant-based diet. It has a cheesy, nutty flavor profile, making it a
versatile ingredient in various dishes like sauces, soups, and even as a
topping.
18. Cottage Cheese
Cottage cheese is containing approximately 23 grams of protein per cup. It’s also
low in fat and carbohydrates, making it a popular choice for those looking to
increase protein intake without consuming excessive calories. Cottage cheese is
rich in casein protein, which is absorbed slowly by the body, making it
beneficial for muscle recovery and growth. Additionally, it provides essential
nutrients like calcium and phosphorus, important for bone health.
19. Greek Yogurt
Greek yogurt is containing approximately 16 grams of protein per 5.5-ounce
serving. It is also rich in essential nutrients such as calcium, vitamin B12,
and iodine, contributing to bone health, metabolism, and thyroid function.
Greek yogurt stands out for its probiotic content, which supports gut health
and digestion. Its high protein content makes it a popular choice for
vegetarians looking to increase their protein intake without consuming meat.
Moreover, it is versatile and can be easily incorporated into various dishes
and snacks.
20. Eggs
Eggs are containing about 6 grams per large egg. They provide all nine
essential amino acids required for human health. Additionally, eggs are rich in
vitamins such as B12, which is essential for nerve function, and choline,
important for brain health. Eggs are widely consumed in vegetarian diets due to
their nutrient density and versatility in cooking.
Frequently asked questions
How can a vegan get 100g of protein a day?
To reach 100g of protein daily as a vegan, include high-protein foods like tofu
(20g per cup), lentils (18g per cup), chickpeas (15g per cup), quinoa (8g per
cup), and nuts/seeds (e.g., almonds – 6g per ounce, chia seeds – 4g per 2
tbsp). Use plant-based protein powder (20g per scoop) if needed. Plan meals
with these foods: tofu scramble for breakfast, lentil salad for lunch, and
quinoa stir-fry for dinner. Snack on almonds and chia pudding. Supplements can
help, but whole foods are preferable.
What is a good source of protein that isn’t meat?
Legumes like lentils and beans are providing about 18g and 15g of protein per cooked cup,
respectively. Tofu, tempeh, brown rice and edamame are also rich in protein,
offering 10-20g per serving. Additionally, dairy products like yogurt and
cheese, along with eggs, provide high-quality protein. Nuts and seeds such as
almonds, chia seeds, and hemp seeds contribute 4-6g of protein per ounce
