If you’re eating a vegetarian or vegan diet or just trying to eat less meat and more plants, vegetarian protein sources make it easy to get your protein fill. Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full at Top Vegetarian Protein Sources.
Even though people wonder where vegetarians get their protein, it is easy to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 g of protein. However, the amount you need may vary depending on your activity level, age and more.
Yes, the list of vegetarian proteins extends way beyond tofu (which clocks in at about 9 grams per 3-ounce serving, for the record). Take a look at some of these high-protein vegetarian foods to add to your diet at Top Vegetarian Protein Sources.
1. Greek Yogurt
Greek yogurt, 23 g of protein per cup
Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics. Choose plain yogurt over flavored varieties to save added sugar at Top Vegetarian Protein Sources.
2. Lentils
Lentils, 9 g of protein per 1/2 cup (cooked)
Lentils are a protein powerhouse stuffed into a tiny package. Not only do they deliver vegan protein, but a half-cup of cooked lentils also gives you 8 grams of fiber. Fiber is good for your heart and helps keep you full, and lentils are a healthy addition to your diet if you have weight loss goals at Top Vegetarian Protein Sources.
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3. Chia Seeds
Chia seeds, 3 g of protein per 1 tablespoon
Like hemp, chia seeds are nutrient-dense. They deliver protein, fiber and omega-3s. You can blend them into smoothies, make chia-seed jam for toast and bake with them. Learn more about what makes chia seeds so good for you.
4. Quinoa
Quinoa, 8 g of protein per cup (cooked)
Quinoa is unique among plant proteins because it contains all nine essential amino acids, making it a complete protein (something most plant-based proteins aren’t). One cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. As a bonus for those with celiac disease or any gluten sensitivity, quinoa is gluten-free at Top Vegetarian Protein Sources.
5. Cottage Cheese
Cottage cheese, 14 g of protein per 1/2 cup
Cottage cheese is having a comeback (and it’s good for you!). Cottage cheese is a little higher in sodium than Greek yogurt, so keep that in mind if you’re watching your salt intake. It works well as a savory dip or try sweetening it with fruit at Top Vegetarian Protein Sources.
6. Hemp Seeds
Hemp seeds, 4 g of protein per 1 tablespoon
In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on smoothies and smoothie bowls or oatmeal.
7. Beans
Beans (chickpeas, black beans, etc.), 7-8 g of protein per 1/2 cup (cooked)
Like lentils, beans deliver fiber, a nutrient most of us don’t get enough of. They’re also an inexpensive and easy way to add protein to dips, tacos, salads and soups. Plus, beans are a plant-based source of iron at Top Vegetarian Protein Sources.
8. Edamame
Edamame, 5 g of protein per 1/4 cup (shelled)
Edamame are green soybeans. You’ll find them on most sushi restaurant menus and in the freezer section at most grocery stores. You can buy them in the shell or shelled. They are a great alternative to tofu, adding crunch to salads, stir fries and grain bowls.
9. Green Peas
Green peas, 8 g of protein per cup
Most don’t think of peas as a protein source, but they are. Green peas are filling and delicious—enjoy them in soups, salads and as a side dish at Top Vegetarian Protein Sources.
10. Peanut Butter
Peanut butter, 7 g of protein per 2 tablespoons
Peanut butter, and peanuts, are full of fiber, protein and fat. That winning combination of nutrition helps keep you full. Try peanut butter on toast, blended into smoothies or make a peanut sauce for savory dishes.
11. Almonds
Almonds, 6 g of protein per ounce
Almonds provide the super-filling trinity of fat, fiber, and protein, just like peanuts do. They’re a fantastic vegetarian food to stave off hunger. Try them as nut butter, munch on a few, or add them to salads to amp up the protein content at Best Vegetarian Protein Sources.
12. Eggs
Eggs, 6 g of protein per large egg
Eggs are more than just a breakfast food. They once had a bad reputation for being high in cholesterol but eating cholesterol naturally present in foods doesn’t raise your cholesterol. Don’t just eat the whites, though. The yolks are also nutrient-rich, delivering healthy fats and naturally-occurring vitamin D.
