15 Protein Sources for Vegetarians
For vegetarians, getting enough protein can sometimes be a challenge. Unlike meat-eaters who have a variety of high-protein options, vegetarians need to be more mindful of their choices. There’s also a common misconception about the amount of protein in various vegetarian sources. In this blog, we'll clear up some of those misconceptions and introduce you to some great protein-packed options.
Below is a simple table highlighting some of the best vegetarian protein sources, sorted by protein content. This table will help you understand how much protein you’re actually getting, and give you ideas on how to incorporate these foods into your meals.
| Protein Source | Description | Protein (per 100g) | Calories (per 100g) | Taste | Recipe Groups |
|---|---|---|---|---|---|
| Seitan (Cooked) | Wheat gluten, often used as a meat substitute | 25g | 170 kcal | Savory, meaty | Stir-fries, sandwiches, stews |
| Tempeh (Cooked) | Fermented soybeans with a firm texture | 20g | 195 kcal | Nutty, earthy | Stir-fries, salads, grilled dishes |
| Lentils (Cooked) | Small legumes, available in various colors | 9g | 116 kcal | Mild, slightly earthy | Soups, salads, stews |
| Chickpeas (Cooked) | Versatile legume used in many cuisines | 9g | 164 kcal | Mild, slightly nutty | Hummus, curries, salads, stews |
| Black Beans (Cooked) | Popular legume with a soft texture when cooked | 9g | 132 kcal | Earthy, slightly sweet | Burritos, soups, salads |
| Tofu (Firm, Uncooked) | Soybean curd, a common meat substitute | 8g | 76 kcal | Mild, absorbs flavors well | Stir-fries, soups, grilled dishes |
| Quinoa (Cooked) | Ancient grain, complete protein source | 4.5g | 120 kcal | Mild, slightly nutty | Salads, bowls, side dishes |
| Edamame (Cooked) | Young soybeans, usually steamed | 11g | 121 kcal | Sweet, slightly nutty | Snacks, salads, side dishes |
| Peanuts (Raw) | Legumes often used as a snack or in cooking | 25.8g | 567 kcal | Rich, nutty | Snacks, stir-fries, peanut butter |
| Almonds (Raw) | Popular nuts, high in healthy fats | 21.1g | 579 kcal | Rich, slightly sweet | Snacks, salads, almond butter |
| Chia Seeds (Raw) | Tiny seeds rich in omega-3 fatty acids | 16.5g | 486 kcal | Mild, slightly nutty | Smoothies, puddings, baked goods |
| Hemp Seeds (Raw) | Nutty seeds packed with protein and healthy fats | 31.6g | 553 kcal | Nutty, earthy | Smoothies, salads, baked goods |
| Low-fat Greek Yogurt (Uncooked) | Thick, creamy yogurt high in protein | 10g | 67 kcal | Tangy, creamy | Breakfasts, snacks, desserts |
| Low-fat Cottage Cheese (Uncooked) | Soft, lumpy cheese with high protein | 11g | 85 kcal | Mild, creamy | Snacks, salads, side dishes |
| Pumpkin Seeds (Raw) | Crunchy seeds rich in protein and minerals | 29g | 559 kcal | Nutty, slightly sweet | Snacks, salads, baked goods |
By incorporating these protein-rich foods into your diet, you can get enough protein without relying on meat. Don’t forget to vary your sources to get a wide range of nutrients and protein intake.
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