Vegetarian diets generally focus on plants and leave out meat, fish, and poultry. There are actually many vegetarian diets, each with their own guidelines.
If you’re considering going vegetarian, you may be concerned about getting enough protein. Rest assured, a varied and well-planned vegetarian diet can meet your protein needs at Protein sources for a vegetarian diet.
Be mindful of meat alternatives, which aren’t necessarily healthy. While many do contain protein, it’s important to check the labels for very high levels of salt and for other ingredients like additives.
At ZOE, we believe that eating the right foods for your body is one of the best tools for improving your overall health.
With the ZOE at-home test, you can learn about your body’s unique blood sugar and blood fat responses, and discover which “good” and “bad” bugs are living in your gut microbiome. With this information, we’ll provide you with personalized nutrition advice, so you can eat the best foods for your body.
To get started, take our free quiz at Protein sources for a vegetarian diet.
If you’re considering a vegetarian diet, here are 20 high-quality sources of protein to get you started.
1. Lentils
Lentils may be red, green, black, or brown. At a whopping 18 grams of protein per cooked cup (198 g), these tiny, lens-shaped legumes are a great addition to a vegetarian diet at Protein sources for a vegetarian diet.
Lentils are a good source of fiber. And experts have linked foods rich in fiber with many health benefits, such as promoting a healthy gut, lowering cholesterol, improving heart health, and helping control your blood sugar.
2. Edamame
Edamame are soybeans harvested before they mature. They’re mild and buttery and available fresh or frozen, either in their pods or shelled at Protein sources for a vegetarian diet.
One cup (155 g) of shelled, cooked edamame contains over 18 g of protein and 8 g of fiber. Edamame are good sources of magnesium, manganese, folate, vitamin K, and iron, as well.
3. Beans
Beans are a delicious plant source of protein. Great northern beans are especially rich in protein, with just over 19 g in a cup (262 g). One cup also contains almost 13 g of fiber.
There are many types of beans, and their protein contents vary. Black beans and kidney beans contain around 15 g and 13 g of protein per cup, respectively.
4. Split peas
Split peas have over 16 g of protein per cooked cup (196 g) and are good sources of other important nutrients, like iron, magnesium, potassium, folate, and fiber at Protein sources for a vegetarian diet.
Manufacturers make them by peeling and drying green or yellow peas. Split peas can be delicious in soups, stews, or on their own as a side.
5. Tofu
Tofu is a soybean product. To make it, people can boil soy milk, separate out the bean curds, and press the curds together.
There are different consistencies — silken is the softest type, but tofu can also be super firm at Protein sources for a vegetarian diet.
It’s bland on its own and can take on any flavor, so it works in a wide variety of dishes. Try adding it to soups, stir fries, or stews to get started.
6. Peanut butter
If you don’t have a peanut allergy, peanut butter is a good source of protein, with 7 g in 2 tablespoons (32 g).
Look for peanut butter without added oil and sugar, and with a limited amount of salt.
7. Oats
Whether you’re having oatmeal or granola, or adding oats to yogurt, oats contribute protein, fiber, and important vitamins and minerals to your diet at Protein sources for a vegetarian diet.
Cooked oats contain about 6 g of protein per cup (234 g) and also provide zinc, iron, vitamin B, and manganese.
Plus — eating oats can improve your cholesterol, thanks to a special fiber called beta-glucan at Protein sources for a vegetarian diet.
Research has linked diets rich in whole grains, like oats, with a lower risk of:
type 2 diabetes
heart-related death
certain types of cancer, such as colon, colorectal, and prostate cancer.
8. Quinoa
Quinoa has become a popular source of protein. One cup (185 g) has about 8 g of protein and 5 g of fiber.
It’s also a good source of phosphorus, magnesium, manganese, and B vitamins at Protein sources for a vegetarian diet.
9. Khorasan wheat
Also called oriental wheat or Kamut, this ancient grain is much larger than modern wheat. It has a nutty flavor and can replace other whole grains in recipes, though the cooking time may differ.
A cup of cooked Khorasan wheat (172 g) contains almost 10 g of protein and over 7 g of fiber. This grain is also rich in magnesium, phosphorus, and other important nutrients.
10. Amaranth
Amaranth is a small, gluten-free ancient grain with a nutty flavor. Though it’s categorized as a grain, it’s actually the seed of the amaranth plant.
People might boil it, sprinkle it into salads or cereal, or use it ground into flour at Protein sources for a vegetarian diet.
One cup (246 g) of cooked amaranth provides over 9 g of protein and 5 g of fiber. It’s also rich in manganese, iron, magnesium, and phosphorus.
11. Whole wheat pasta
Whole grain pastas can be healthy additions to an overall balanced diet.
A cup (117 g) provides about 7 g of protein and 5 g of fiber. It’s also a good source of important minerals, like manganese, selenium, and copper at Protein sources for a vegetarian diet.
12. Wild rice
A cup of wild rice contains about 6 g of protein, plus manganese, zinc, magnesium, and vitamin B6.
Also, a recent review found that wild rice is a good source of antioxidants and may help lower cholesterol.
13. Hemp seeds
Hemp seeds, or hemp hearts, are from the Cannabis sativa plant. They contain extremely small amounts of the psychoactive ingredient in cannabis — if any. The United States Food and Drug Administration (FDA) considers them safe to eat at Protein sources for a vegetarian diet.
Three tablespoons (30 g) contain over 9 g of protein, and these seeds are a good source of healthy fats.
Initial evidence suggests that hemp might raise “good” cholesterol and help with blood sugar control. Try adding these seeds to smoothies, salads, or yogurt.
14. Sunflower seeds
The kernels from 1 oz (28 g) of whole sunflower seeds contain about 6 g of protein and 2 g of fiber.
Sunflower seeds are also a good source of polyunsaturated fat, the healthy fat that may boost cholesterol levels and heart health at Protein sources for a vegetarian diet.
Try using them in pesto, sprinkling them on salad, or having them as a snack.
15. Teff
Teff is the seeds of a grass species native to certain parts of Africa. The seeds are small and nutty-tasting, and a cooked cup (252 g) contains almost 10 g of protein at Protein sources for a vegetarian diet.
Teff also provides fiber, B vitamins, manganese, and magnesium. People usually boil it, and the cooking time is short.
16. Pumpkin seeds
A single ounce of pumpkin seeds, or pepitas, contains over 8 g of protein. These seeds also provide phosphorus, vitamin K, and healthy fats. And they’re a great source of magnesium.
Pumpkin seeds come raw or roasted. They’re delicious as a snack or in oatmeal, salads, or trail mix. You might also want to try pumpkin seed butter at Protein sources for a vegetarian diet.
17. Nutritional yeast
Nutritional yeast is the inactive version of Saccharomyces cerevisiae, the yeast involved in making beer, bread, and other fermented drinks.
Some people use it instead of cheese if they have a vegan diet or a dairy allergy at Protein sources for a vegetarian diet.
Nutritional yeast provides 8 g of protein in a half-ounce serving (16 g). It’s also rich in B vitamins, which help your body get energy from food and support cell health.
18. Cottage cheese
If you eat dairy, cottage cheese can be a great way to get some protein, with 14 g in a 4-ounce portion (113 g).
Try adding eating it with fruit, making a dip, adding it to pasta, mixing it into baked good recipes, or enjoying it on its own at Protein sources for a vegetarian diet.
19. Greek yogurt
Another protein-rich dairy product is plain Greek yogurt. Seven ounces (200 g) contain 18 g of protein.
And in that portion, you’ll also get 222 milligrams of calcium. This is important for bone and teeth health, as well as muscle, nerve, and heart function at Protein sources for a vegetarian diet.
20. Eggs
If you eat eggs, they’re a great source of protein, with 6 g in each egg.
They also provide you with a laundry list of vitamins and minerals, including selenium and vitamins A, B2, and B12 at Protein sources for a vegetarian diet.
You can incorporate eggs into many of your favorite breakfast, lunch, and dinner dishes. They also make a tasty snack on their own.
How much protein do I need?
According to the Dietary Guidelines for Americans:
Females aged 19 or older need at least 46 g of protein a day.
Males aged 19 or older need at least 56 g of protein a day at Protein sources for a vegetarian diet.
As a rough guide, protein should account for about 10–35% of your total calories each day.
However, each person has unique demands. Numerous factors determine your individual needs, such as your body type and degree of activity.
Summary
A vegetarian diet focuses on getting nutrients from plants, rather than from meat, poultry, or fish.
There are many plant-based sources of protein to choose from, including legumes, grains, nuts, seeds, tofu, and nutritional yeast at Protein sources for a vegetarian diet.
If you’re including dairy and eggs, these are also good ways to meet your protein requirements.