Vegetarian Protein Sources

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Protein stands as a vital nutrient, and numerous protein-rich options exist outside of meat, catering to individuals adhering to vegetarian or vegan lifestyles or seeking to broaden their protein variety. Below, we’ve outlined several food items that serve as excellent sources of protein:

Legumes
Lentils provide about 18 grams of protein per cup.
Chickpeas provide approximately 15 grams of protein per cup.
Hummus typically contains around 2 grams of protein per tablespoon.
Tofu and Tempeh
Firm Tofu contains about 10 grams of protein per 3.5 ounces. Tempeh provides approximately 21 grams of protein per 3.5 ounces.
Edamame
Edamame offers about 17 grams of protein per cup.
Quinoa
Contains about 8 grams of protein per cup.
Nuts and Seeds
Almonds contain about 6 grams of protein per ounce.
Chia seeds have about 4 grams of protein in 2 Tablespoons.
Pumpkin seeds provide around 5 grams of protein in one ounce.
Dairy
Greek yogurt contains about 15 grams of protein per 6 ounces.
Cottage cheese holds approximately 14 grams of protein per ½ cup.
Cheese holds around 7 grams of protein in one ounce.
Dairy Alternatives
Nut based milks typically contain about 4 grams of protein per cup.
Nutritional yeast provides approximately 2 grams of protein per tablespoon and is often used as a cheese substitute.
Eggs
One large egg holds about 6 grams of protein.
Whole Grains
Brown rice holds about 5 grams of protein per cup.
Barley provides around 4 grams of protein per cup.
Vegetables
Spinach contains about 5 grams of protein per cooked cup.
Broccoli: Approximately 3 grams of protein per cooked cup.

It’s worth emphasizing that blending various protein sources can contribute to a comprehensive supply of essential amino acids, a particularly useful practice for individuals following vegetarian or vegan dietary patterns. Moreover, it’s important to be aware that the protein content in foods may fluctuate based on factors such as serving size and how they are prepared.

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