Vegetarian Protein 101: A Complete Guide

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®.