Whether you’re trying to manage your blood sugar, lose weight, or simply eat a little healthier, added sugars can be a problem. Here is a ​list of foods with hidden sugar​ you can start looking out for today.

What are hidden sugars?

Let’s set the record straight: no sugars are truly hidden in foods. That said, the term “hidden sugar” is commonly used to refer to added sugars in processed foods that you may not expect to be present.

While it’s obvious sugar is used in cakes, cookies, baked goods, and sodas, food producers often add sugars to foods that are marketed as “healthy”, where you might least expect them.

How do you identify hidden sugars?

The best way to determine if a food product contains hidden sugar is to read the Nutrition Facts and Ingredients list on the label.

The Nutrition Facts label will tell you how much Total Sugar and Added Sugar the item contains. Total Sugars accounts for the natural sugars and added sugars, while Added Sugars accounts for the sugars added during processing (i.e., hidden sugars). For example, if a food contains 15 grams of Total Sugars and 10 grams of Added Sugars per serving, 5 grams of sugar are naturally occurring sugars.

The ingredient list includes the type(s) of sugar that have been added during processing. The ingredients on a nutrition label are listed in descending order by weight. If any form of sugar appears in the first three ingredients, the product is likely high in sugar.

Note, hidden sugars come under many names. While “sugar” is the most obvious name, there are many code words for sugar, including high-fructose corn syrup, rice syrup, table sugar, beet sugar, raw sugar, cane sugar, brown sugar, caramel, and words ending in -use (e.g., glucose, fructose, etc.).

List of Foods with Hidden Sugar

Here is a list of popular healthy foods that contain unexpected hidden added sugars.

1. Flavored Yogurt

Flavored yogurt is one of the most common sources of hidden sugars. While yogurt is a healthy food, full of protein and probiotics, flavored versions often contain copious amounts of added sugars. Yogurt has a natural tart flavor, so food manufacturers often add sweeteners to make it more palatable. A 3/4-cup (150-gram) serving of Dannon® Strawberry Fruit on the Bottom Yogurt contains 12 grams of added sugars ⁽¹⁾.

2. Salad Dressing

Salad dressings are another surprising source of added sugars. Food manufacturers often add sugar to “Light” and “Low-Fat” salad dressings in an effort to enhance flavor. Ranch, Catalina, Thousand Island, French, and Sweet Chili salad dressings are some of the worst offenders. A 2-tablespoon (33-gram) serving of Kraft® Catalina Dressing contains 8 grams of added sugars ⁽²⁾.

3. Instant Oatmeal

Oatmeal is a great way to start the day, but instant oatmeal, specifically flavored versions, is a source of hidden sugars. While plain varieties are a good source of complex carbohydrates and fiber, flavored versions can quickly increase your added sugar intake. A 1-container (75-gram) serving of Modern Oats® Goji Blueberry Premium Oatmeal contains 16 grams of added sugars ⁽³⁾.

4. Granola

While it may be obvious that chocolate chip-studded granola contains hidden sugars, even some of the versions marketed as healthier do. In fact, some muesli and granola brands, as well as granola bars, contain as much added sugar as traditional sugar-loaded breakfast cereals. A 1/2-cup (53-gram) serving of Honey Bunches of Oats® Honey Roasted Granola contains 12 grams of added sugars ⁽⁴⁾.

5. Sauces

Hidden sugars are also added to foods we don’t consider to be sweet, including pasta sauce. They are also added to sauces and condiments to add a hint of sweet flavor to counteract acidity, such as barbecue sauce, ketchup, hoisin sauce, and teriyaki sauce. A 1/2-cup (120mL) serving of Prego® Traditional Italian Sauce contains 4 grams of added sugars ⁽⁵⁾.

6. Protein Bars

Protein bars are another source of hidden sugars. Some of the most popular brands of protein bars contain as much sugar as a chocolate bar, with moderate amounts of protein. The best protein bars are made from quality ingredients, contain at least 10 grams of protein (although ideally closer to 20 grams), and have no more than 10 grams of sugar per bar. A 1-bar (100-gram) serving of Met-Rx® Big 100 Super Cookie Crunch protein bar contains 24 grams of added sugars ⁽⁶⁾.

7. Canned Fruit

While fresh fruits are a source of naturally occurring sugars, canned fruit is often packed in a sugar-loaded liquid, which not only adds sweetness but also helps maintain texture and color. The syrup used in fruit canning can vary from light (10-20% sugar) to heavy (40-50% sugar), depending on the type of fruit and brand ⁽⁷⁾. A 1/2-cup (128-gram) serving of Del Monte® Fruit Cocktail contains 14 grams of added sugars ⁽⁸⁾.

8. Fruit Juice

Pure fruit juices are a great way to hydrate and consume more micronutrients; however, some fruit juices contain as much added sugar as soft drinks. This is particularly an issue with fruit “drinks”, “cocktails”, and “nectars”, which, unlike 100% fruit juices, often contain sweeteners and additional ingredients. A 1-cup (240mL) serving of Welch’s® Orange Pineapple Apple juice contains 19 grams of added sugars ⁽⁹⁾.

9. Non-Dairy Milks

Although often thought of as health foods, non-dairy milk alternatives such as almond milk and oat milk contain a lot of hidden sugar. Even some “plain” and “original” varieties use sugar to make them more palatable, given that a combination of oats and water is not particularly tasty. A 1-cup (240mL) serving of Good & Gather® Original Oat Milk contains 12 grams of added sugars ⁽¹⁰⁾.

10. Nut Butters

Many commercial varieties of nut butter use added sugars to enhance the flavor and texture. Although natural nut butters are simply made of nuts, and sometimes salt, conventional peanut butter and almond butter spreads contain hidden sugars. A 2-tablespoon (34-gram) serving of Peter Pan® Creamy Honey Roast Peanut Spread contains 7 grams of added sugars ⁽¹¹⁾.

11. Canned Soups

Shockingly, canned soups are a frequent source of hidden sugars. While homemade soup recipes rarely call for adding sugar, pre-made varieties sometimes use sugar to balance acidity and extend shelf life. High fructose corn syrup and glucose are the most commonly used hidden sugars in canned soups. A 1/2-cup (120mL) serving of Campbell’s® Condensed Tomato Soup contains 8 grams of added sugars ⁽¹²⁾.

12. Bread

While traditional bread only requires flour, water, salt, and yeast, many food manufacturers add sugar to commercial breads. Even whole-wheat, whole-grain, and multi-grain varieties marketed as “healthy” can contain hidden sugars. It’s for this reason that sourdough is considered the healthiest bread, as it’s only made with flour, water, and salt. A 2-slice (57-gram) serving of Wonder Bread® Classic White contains 5 grams of added sugar ⁽¹³⁾.

13. Sports Drinks

Sports drinks contain added sugar for a reason: to provide an easily digested and fast-acting fuel source to enhance athletic performance and recovery. However, if consumed outside of these situations, sports drinks and energy drinks contain an excessive amount of added sugar, particularly for sedentary individuals. A 1-bottle (597mL) serving of Gatorade® Lemon Lime Sports Drink contains 34 grams of added sugar ⁽¹⁴⁾.

14. Coffee Creamers

Coffee creamers are one of the most significant sources of hidden sugars. Often sweetened with corn syrup or dextrose, these cream-like liquids are packed full of sugar. Not to mention, their serving size is small, so they add up quickly, especially if you drink multiple coffees per day. A 1-tablespoon (15mL) serving of Coffee Mate® French Vanilla Liquid Creamer contains 5 grams of added sugar ⁽¹⁵⁾.

15. Dried Fruits

Although you would think dried fruit is just that – dried, fruit – some versions contain hidden added sugars. Some brands use syrups or fruit juice concentrate to enhance flavor and improve texture. That said, it’s easy to find 100% naturally dried fruit without added sugar at most major grocery stores. A 1/4-cup (40-gram) serving of Ocean Spray® Craisins Original Dried Cranberries contains 26 grams of added sugar ⁽¹⁶⁾.

Tips for Reducing Hidden Sugar Intake

To be clear, added sugars are safe to consume in a healthy diet and don’t need to be avoided altogether; however, excess sugar intake can pose a problem to overall health. Exactly how much added sugar a person should consume per day varies by person, as the Dietary Guidelines for Americans recommends that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% ⁽¹⁷⁾.

While there are many ways to eat less sugar, some simple tips to help reduce your intake of hidden added sugars include:

1. Check the Nutrition Facts label for “Added Sugars”.
2. Read the Ingredients list for code words for sugar.
3. Reach for “Low-Sugar” or “No Added Sugar” options.
4. Limit processed foods and prioritize whole foods: fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish.

Potassium is a vital mineral and electrolyte that plays a fundamental role in nearly every bodily function. Here is a list of foods high in potassium that you can add to your diet today.

What is potassium?

Potassium is an essential mineral and micronutrient required in all tissues of the body. It is naturally present in many foods, including fruits, vegetables, grains, meat, and dairy products, and can be found in supplement form ⁽¹⁾.

Potassium comes in many forms. The forms of potassium in whole foods include potassium phosphate, sulfate, citrate, and others ⁽¹⁾. Potassium chloride is the form used in salt substitutes and some dietary supplements.

Health Benefits of Potassium

Potassium plays many crucial roles in the body, including proper kidney function, heart function, blood pressure, muscle contraction, and nerve signals ^{(2, 3)}. Working alongside its counterpart sodium, potassium acts as an electrolyte whose electrical charge is essential for regulating intracellular fluid balance.

While readily available in many plant and animal foods, most Americans do not get enough potassium. Dietary surveys have shown that an estimated 98% of American adults do not meet their daily recommended potassium intake ⁽⁴⁾.

How much potassium do you need?

The current Recommended Dietary Allowance (RDA) for potassium varies by age and life stage ⁽⁴⁾:

• Birth to 6 months: 400 mg/day
• Infants 7-12 months: 860 mg/day
• Children 1-3 years: 2,000 mg/day
• Children 4-8 years: 2,300 mg/day
• Children 9–13 years (boys): 2,500 mg/day
• Children 9–13 years (girls): 2,300 mg/day
• Teens 14–18 years (boys): 3,000 mg
• Teens 14–18 years (girls): 2,300 mg
• Adults 19+ years (men): 3,400 mg
• Adults 19+ years (women): 2,600 mg
• Pregnant teens: 2,600 mg
• Pregnant women: 2,900 mg
• Breastfeeding teens: 2,500 mg
• Breastfeeding women: 2,800 mg

Insufficient potassium intake can increase blood pressure, deplete calcium in bones, and increase the risk of high blood pressure, heart disease, and kidney stones ⁽⁴⁾. Severe potassium deficiency, medically known as hypokalemia, can be life-threatening, but it is rare among healthy people with normal kidney function.

Can you take too much potassium?

In healthy individuals with normal kidney function, a high potassium intake from food and beverages is not of concern because the kidneys eliminate excess amounts in the urine ⁽⁴⁾.

However, for individuals with chronic kidney disease and some specific medical conditions, high potassium levels can be very dangerous and potentially fatal. High potassium levels in their blood can lead to a condition called hyperkalemia, which can cause muscle weakness, paralysis, heart palpitations, paresthesia, and cardiac arrhythmias ^{(5, 6)}.

While an upper limit (UL) has not been established for healthy individuals, those with kidney disease, type 1 diabetes, congestive heart failure, adrenal insufficiency, or liver disease should work with a registered dietitian or healthcare provider before taking potassium supplements ⁽⁵⁾.

List of Foods High in Potassium

Here is a list of the most potassium-rich foods.

1. Swiss Chard

All leafy greens are rich in micronutrients, but Swiss chard, beet greens, and spinach are particularly rich in potassium. They are also one of the most nutrient-dense high-volume foods, making them great additions to meals for individuals looking to create a calorie deficit for weight loss. A 1-cup serving of cooked Swiss chard contains 961 mg of potassium ⁽⁷⁾.

2. Potatoes

Potatoes are another great source of potassium. Both white potatoes and sweet potatoes contain potassium in the skin and flesh; however, most is found in the skin. Potatoes are also a good source of complex carbohydrates, particularly soluble and insoluble fiber, and can be eaten baked, boiled, or roasted. A 1-medium (173-gram) cooked Russet potato contains 952 mg of potassium ⁽⁸⁾.

3. Squash

Winter squash is another good source of potassium, although the concentration varies by variety. Acorn squash contains the most potassium among them, followed by butternut squash and pumpkin. Squash is also a great source of dietary fiber, vitamin A, and vitamin C. A 1-cup serving of cooked acorn squash contains 896 mg of potassium ⁽⁹⁾.

4. Apricots

Apricots, specifically dried apricots, are another potassium-rich food. In fact, compared gram per gram, dried apricots contain 3 times more potassium than bananas. Along with other dried fruits, including prunes and raisins, apricots are also a good source of fiber, energy, and natural sugars. A 1/2 cup serving of dried apricots contains 755 mg of potassium ⁽¹⁰⁾.

5. Beans

Beans are one of the best sources of potassium. While adzuki beans contain the most potassium, lima beans, white beans, kidney beans, navy beans, and Great Northern beans are all good sources of potassium. They are also a good source of vegetarian protien, fiber, iron, magnesium, and zinc. A 1/2-cup serving of cooked adzuki beans contains 610 mg of potassium ⁽¹¹⁾.

6. Parsnips

Along with potatoes, parsnips are the most potassium-rich root vegetables. This pale, cream-colored, carrot-like vegetable is also a good source of vitamin C. They have a sweet, earthy, and slightly nutty flavor, and are good roasted, steamed, or in soups. A 1-cup serving of cooked parsnips contains 572 mg of potassium ⁽¹²⁾.

7. Clams

Clams contain more potassium than any other form of seafood or animal protein. They are also a good source of lean protein and healthy fats, particularly omega-3 fatty acids. The exact amount of potassium clams contains varies by species and preparation. A 3-ounce serving of canned clams contains 534 mg of potassium ⁽¹³⁾.

8. Beets

Beets are another good source of potassium. Be they red, golden, or striped, these colorful roots are full of potassium, folate, and antioxidants. They are also high in natural nitrate content, which has been shown to have anti-inflammatory properties and improve athletic performance. A 1-cup serving of cooked beets contains 518 mg of potassium ⁽¹⁴⁾.

Along with the root, beet greens – the green, edible leaves- are also rich in potassium, providing 50% of the DV for potassium, based on a 2,000-calorie-a-day diet. A 1-cup serving of cooked beet greens contains 1,310 mg of potassium ⁽¹⁵⁾.

9. Avocado

While often thought of as a vegetable, avocados are a fruit and one of the best sources of potassium. They are also a great source of fiber, healthy fats, and vitamins K, E, C, and B. The exact amount of potassium an avocado contains will vary by size, variety, and preparation. A 1/2-fruit serving of raw avocado contains 403 mg of potassium ⁽¹⁶⁾.

10. Banana

Bananas are the most well-known potassium-rich food, although they are not the most concentrated source. They are outranked by leafy greens, potatoes, squash, apricots, beans, parsnips, beets, clams, and avocado. A 1 medium-sized fruit serving of banana contains 375 mg of potassium ⁽¹⁷⁾.

11. Asparagus

Asparagus is one of the most potassium-rich vegetables. It’s also a nutrient-dense, low-calorie spring vegetable packed with fiber, folate, and vitamins A, C, E, and K, and is rich in antioxidants. It can be eaten raw, but is best steamed, roasted, grilled, or sauteed. A 1-cup serving of raw asparagus contains 375 mg of potassium ⁽¹⁸⁾.

12. Lentils

Much like beans, lentils are a good source of potassium. Be they red, green, or brown, they are a good source of plant-based protein, fiber, vitamins, and minerals. A 1/2-cup serving of cooked lentils contains 731 mg of potassium ⁽¹⁹⁾.

Ranking of Potassium-Rich Foods and Beverages per Serving Size

Here is a ranking of other high-potassium foods ranked by recommended serving size.

Food or Beverage	Serving Size	Potassium per Serving
Swiss chard, cooked	1 cup	961 mg
Potato, baked	1 medium	952 mg
Acorn squash, cooked	1 cup	896 mg
Spinach, cooked	1 cup	839 mg
Apricots, dried	1/2 cup	755 mg
Prunes	1/2 cup	635 mg
Adzuki beans, cooked	1/2 cup	610 mg
Coconut water	1 cup	600 mg
Butternut squash, cooked	1 cup	582 mg
Parsnips, cooked	1 cup	572 mg
Pumpkin, cooked	1 cup	564 mg
Sweet potato, cooked	1 medium	542 mg
Clams, canned	3 ounces	534 mg
Pomegranate juice	1 cup	533 mg
Tomato juice	1 cup	527 mg
Beets, cooked	1 cup	518 mg
Prune juice	1 cup	518 mg
Lima beans, cooked	1/2 cup	485 mg
Orange juice	1 cup	434 mg
White beans, cooked	1/2 cup	415 mg
Avocado	1/2 medium	403 mg
Soy milk	1 cup	379 mg
Banana	1 medium	375 mg
Asparagus	1 cup	375 mg
Milk, 3.25%	1 cup	374 mg
Lentils, cooked	1/2 cup	366 mg
Kidney beans, cooked	1/2 cup	357 mg
Navy beans, cooked	1/2 cup	354 mg
Northern beans, cooked	1/2 cup	346 mg
Artichoke	1 medium	343 mg
Mackerel, cooked	3 ounces	341 mg
Edamame	1/2 cup	338 mg
Pomegranate	1 medium	333 mg
Salmon, cooked	3 ounces	326 mg
Portabello mushrooms	1 cup	313 mg
Beef, cooked	3 ounces	302 mg
Pork, cooked	3 ounces	297 mg
Chicken, cooked	3 ounces	292 mg
Molasses	1 tablespoon	292 mg
Halibut, cooked	3 ounces	292 mg
Yogurt, 3.25%	3/4 cup	287 mg
Tomato	1 medium	274 mg
Raisins	1/4 cup	270 mg
Mung beans, cooked	1/2 cup	269 mg
Zucchini	1 cup	269 mg
Cantaloupe	1 cup	251 mg
Watermelon	1 cup	178 mg

All nutrition data is based on FoodData Central.

Potassium is also commonly used in table salt substitutes, specifically in the form of potassium chloride (KCl).

How do you know how much potassium a food contains?

The best way to determine the potassium content of a food, particularly processed foods, is to read food labels. The potassium content of a food is listed in the Nutrition Facts Label of food packaging and listed by total milligrams (mg) or the % Daily Value (%DV) per serving.

Should you take potassium supplements?

Potassium supplements come in many different forms, with potassium chloride being the most popular. As with all dietary supplements, it is best to consult with a registered dietician or health professional to determine if potassium supplements are right for you.

FAQs

Recipes with High Potassium Foods:

• Vegetarian Stuffed Potatoes
• Apricot Pistachio Oatmeal Cookies
• Carrot and Parsnip Soup
• French Lentil and Beet Salad
• Roasted Beet Pasta
• Avocado Egg Salad
• Banana Oatmeal Pancakes
• Asparagus Pasta Salad
• Lentil Chili

Whether you’re following a vegetarian diet, not eating meat, or simply looking to increase your protein intake, here is a ranking of the best vegetarian protein sources you can start eating today.

What is vegetarian protein?

Vegetarian protein refers to protein sources from plant foods and some animal products, and adheres to the guidelines of a vegetarian diet. While there are many variations of the vegetarian diet, the most common variations (lacto-ovo, lacto, and ovo-vegetarian) exclude meat, fish, and poultry, but include dairy products and/or eggs.

• Lacto-Ovo Vegetarian: Excludes meat, fish, and poultry but includes dairy products and eggs.
• Lacto-Vegetarian: Excludes meat, fish, poultry, and eggs, but includes dairy products.
• Ovo-Vegetarian: Excludes meat, fish, poultry, and dairy, but includes eggs.

Unlike vegetarian protein, vegan protein excludes all meat, fish, poultry, animal products, including dairy products and eggs, and sometimes honey. Although all plant-based protein sources are vegetarian, not all vegetarian proteins are plant-based.

Protein, be it animal protein or plant protein, is considered an essential macronutrient because the body cannot biosynthesize enough to maintain health and survival.

Are vegetarian protein sources complete proteins?

Not all vegetarian protein sources are complete proteins. Protein sources from animal products, such as milk and eggs, are complete proteins, while most plant proteins, such as beans and lentils, are incomplete proteins.

Protein is made up of amino acids and, of the 20 amino acids that make up protein, 9 are considered essential amino acids and must be obtained through food ⁽¹⁾. Animal protein sources contain all essential amino acids and, therefore, are considered “complete” proteins. Plant protein sources do not contain specific amino acids or do not contain them in optimal ratios, and, therefore, are considered “incomplete” proteins.

Fortunately, you do not need to eat complete proteins at every meal to meet your optimal protein intake. If you are following a vegetarian diet, consuming a wide variety of vegetarian protein sources throughout the day will help to naturally combine the amino acids required to meet your needs ⁽²⁾.

How much vegetarian protein do you need per day?

Exactly how much protein you need varies by age, height, weight, gender, activity level, and health goals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day ⁽³⁾. Total protein intake is made up of plant protein intake and animal protein intake.

It’s important to note that the RDA for protein is the recommended minimum intake to avoid protein deficiency and was derived from studies on sedentary individuals. A growing body of research suggests that certain individuals, including physically active individuals, dieting individuals, or the elderly population, require protein intake well above the RDA ^(4, 5, 6).

Although it is possible to meet your optimal dietary protein intake following vegetarian and vegan diets, it does require more thoughtful meal planning and an understanding of the best high-protein vegetarian foods.

Best Sources of Vegetarian Protein

Here is a list of some of the best high-protein vegetarian foods, ranking by serving size.

1. Seitan

Seitan, commonly referred to as “wheat meat”, is a plant-based meat substitute made from wheat gluten and is one of the best sources of vegan and vegetarian protein. It mimics the flavor and texture of chicken and can be similarly used in recipes. Seitan is versatile and works well in almost any recipe that calls for meat, including stir-fries, skewers, sandwiches, and fajitas.

Nutrition Facts of Seitan, per 3-ounce serving ⁽⁷⁾

• Calories: 129 calories
• Protein: 22.0 grams
• Fat: 3.0 grams
• Carbs: 6.0 grams
• Fiber: 0.3 grams

2. Tempeh

Tempeh, which originated in Indonesia, is made of soybeans that have been fermented and compacted into a firm, dense block. Compared to tofu, tempeh has a chewy, nutty, and earthy taste, and contains slightly more protein, carbohydrates, and fiber per serving.

Nutrition Facts of Tempeh, per 3-ounce serving ⁽⁸⁾

• Calories: 163 calories
• Protein: 17.3 grams
• Fat: 9.2 grams
• Carbs: 6.5 grams
• Fiber: 2.5 grams

3. Greek Yogurt

All dairy products are good sources of vegetarian protein; however, Greek yogurt is a particularly rich source. Unlike regular yogurt, Greek yogurt is strained to remove excess whey, resulting in a thicker, tangier product with a higher protein content. Although yogurt with a lower milk fat percentage has a slightly higher protein content (i.e., 0% vs. 3.25%), all forms of Greek yogurt are high-protein, low-calorie foods and great sources of calcium.

Nutrition Facts of Whole-Milk (3.25%) Greek Yogurt, per 3/4-cup serving ⁽⁹⁾

• Calories: 170 calories
• Protein: 15.8 grams
• Fat: 8.8 grams
• Carbs: 7.0 grams
• Fiber: 0 grams

4. Eggs

Eggs are a complete vegetarian protein, as they contain all amino acids, and provide 6-7 grams of protein per egg. They provide numerous health benefits and are a rich source of vitamin D and B vitamins, which are often lacking in many vegetarian foods. Eggs are an incredibly versatile ingredient that can be eaten for breakfast, lunch, or dinner.

Nutrition Facts of Eggs, per 2-egg serving ⁽¹⁰⁾

• Calories: 144 calories
• Protein: 12.5 grams
• Fat: 10.0 grams
• Carbs: 1.0 grams
• Fiber: 0 grams

5. Cottage Cheese

Cottage cheese is another protein-rich dairy milk product that works well for individuals following a vegetarian diet. In addition to being one of the highest protein cheeses, it’s also one of the most filling foods, making it a great option for individuals looking to lose weight and/or gain muscle mass. Cottage cheese is great for breakfast or snacks, and can also be used to increase the protein content of recipes, such as pancakes or pasta.

Nutrition Facts of 2% Cottage Cheese, per 1/2-cup serving ⁽¹¹⁾

• Calories: 90 calories
• Protein: 12.1 grams
• Fat: 2.5 grams
• Carbs: 4.7 grams
• Fiber: 0 grams

6. Whole Wheat Pasta

Products made from whole grains, such as whole wheat pasta, have a higher protein content than those made from refined grains. Whole grains have higher protein levels because they retain the nutrient-dense germ and bran layers, which are stripped away during the refining process, losing about 25% of the grain’s original protein ⁽⁹⁾. While primarily a source of carbohydrates, compared to regular pasta, whole wheat pasta contains more protein and fiber.

Nutrition Facts of Whole Wheat Pasta, per 3-ounce serving ⁽¹²⁾

• Calories: 299 calories
• Protein: 11.8 grams
• Fat: 2.5 grams
• Carbs: 62.4 grams
• Fiber: 7.8 grams

7. Edamame

Edamame are immature green soybeans, and soy is one of the few complete vegetarian protein sources containing all essential amino acids. Soybeans are the best plant food source of healthy fats, namely omega-3 fatty acids. Edamame can be eaten on its own as a high-protein snack, and also works well in stir-fries, salads, or blended into dips.

Nutrition Facts of Edamame, per 1/2-cup serving ⁽¹³⁾

• Calories: 94 calories
• Protein: 9.2 grams
• Fat: 4.0 grams
• Carbs: 6.9 grams
• Fiber: 4.0 grams

8. Beans

From black beans to kidney beans, beans are a great source of vegetarian protein, dietary fiber, iron, and magnesium. Although considered an incomplete protein, when consumed among a wide variety of vegetarian foods, they contribute to overall protein and nutrient intake. Not only are they easy to find and relatively inexpensive, but they are also incredibly versatile and work well in everything from salads to soups to burgers.

Nutrition Facts of Cooked Beans, per 1/2-cup serving ⁽¹⁴⁾

• Calories: 153 calories
• Protein: 9.0 grams
• Fat: 1.7 grams
• Carbs: 25.7 grams
• Fiber: 8.7 grams

9. Hemp Seeds

While all seeds contain protein, hemp seeds are the highest-protein seed. In addition to containing protein, hemp seeds are also a good source of healthy fats and fiber, making them a great topping for salads, oatmeal, and smoothies.

Nutrition Facts of Hemp Seeds, per 1-ounce serving ⁽¹⁵⁾

• Calories: 157 calories
• Protein: 9.0 grams
• Fat: 13.8 grams
• Carbs: 2.5 grams
• Fiber: 1.1 grams

10. Lentils

Part of the legume family, along with beans and chickpeas, lentils are a good source of vegetarian protein, carbohydrates, and dietary fiber that are low in saturated fat. Lentils come in a wide variety of colors and formats and are a versatile and inexpensive source of vegetarian protein that can be used in everything from hearty soups to spicy dhal.

Nutrition Facts of Cooked Lentils, per 1/2-cup serving ⁽¹⁶⁾

• Calories: 115 calories
• Protein: 9.0 grams
• Fat: 0.4 grams
• Carbs: 19.9 grams
• Fiber: 7.8 grams

Ranking of Vegetarian Protein Sources

Here is a complete ranking of vegetarian protein sources per serving size.

Vegetarian Protein	Serving Size	Protein per Serving
Seitan	3 ounces	22.0 grams
Tempeh	3 ounces	17.3 grams
Greek Yogurt (3.25%)	3/4 cup	15.8 grams
Eggs	2 eggs	12.5 grams
Cottage Cheese (2%)	1/2 cup	12.1 grams
Whole Wheat Pasta (raw)	3 ounces	11.8 grams
Edamame (prepared)	1/2 cup	9.2 grams
Black Beans (cooked)	1/2 cup	9.0 grams
Hemp Seeds	1 ounce	9.0 grams
Lentils (cooked)	1/2 cup	9.0 grams
Soy Milk	1 cup	8.8 grams
White Beans (cooked)	1/2 cup	8.7 grams
Tofu (extra-firm)	3 ounces	8.5 grams
Milk (3.25%)	1 cup	8.1 grams
Pinto Beans (cooked)	1/2 cup	7.7 grams
Chickpeas (cooked)	1/2 cup	7.3 grams
Peanut Butter	2 tablespoons	7.2 grams
Peanuts, raw	1 ounce	6.6 grams
Nutritional Yeast	2 tablespoons	5.0 grams
Brown Rice (cooked)	1 cup	4.5 grams
Quinoa (cooked)	1 cup	4.4 grams
Green Peas (cooked)	1/2 cup	4.3 grams

All nutrition data is based on FoodData Central.

FAQs

How to get 100 grams of vegetarian protein per day?

The best way to consume 100 grams of vegetarian protein per day is to include a wide variety of sources across meals and snacks. For example, consuming cottage cheese and eggs at breakfast (e.g., savory cottage cheese bowl), quinoa and beans at lunch (e.g., slow-cooker vegetarian chili), whole wheat pasta and lentils at dinner (e.g., lentil bolognese), and Greek yogurt with hemp seeds (e.g., berry and chia yogurt parfait) as a snack can easily accumulate to over 100 grams of protein per day.

Moreover, protein powders are a good way to supplement your protein intake, and are available in numerous vegetarian formats, including whey, soy, pea, hemp, and brown rice.

How to get 30 grams of vegetarian protein per meal?

By building a meal around a primary vegetarian protein source (i.e., seitan, tempeh, tofu, eggs, etc.) and pairing it with sources of complex carbohydrate and/or healthy fat that are also high in protein (i.e., brown rice, whole wheat pasta, hemp seeds, cheese, etc.) you can easily create a balanced meal with over 30 grams of protein. For example ⁽⁷⁾:

• Lentil Pasta: 1/2 cup cooked lentils + 1 cup cooked whole wheat pasta + 1 cup tomato sauce + 2 tablespoons parmesan cheese = 30 grams of protein
• Peanut Tofu Stir Fry: 3 ounces of tofu + 1/2 cup edamame + 1 cup cooked brown rice + 1/2 cup snap peas + 1/4 cup peanut sauce + 1 teaspoon sesame seeds = 30 grams of protein
• Breakfast Burrito: 2 eggs + 1/2 cup black beans + 1 corn tortilla + 1 ounce cheese = 30 grams of protein
• Berry Protein Smoothie: 1 cup soy milk + 1 scoop protein powder + 1 cup frozen berries + 1 banana = 35 grams of protein

Are vegetarian protein sources processed foods?

Vegetarian protein sources vary widely in their level of processing. While most whole-food vegetarian proteins are considered minimally processed foods, some sources are processed or ultra-processed.

The NOVA classification system of processed foods categorizes vegetarian protein sources as follows:

• Unprocessed or Minimally Processed: Beans, lentils, chickpeas, green peas, edamame, brown rice, quinoa, hemp seeds, peanuts, milk, and eggs.
• Processed: Seitan, tofu, tempeh, whole wheat pasta, Greek yogurt, cottage cheese, peanut butter, and soy milk.
• Ultra-Processed: Imitation meat products such as Beyond Meat® Burger, Impossible® Chicken Nuggets, and Quorn®.