Vegetarian Protein Sources

All about vegetarian protein sources, high protein vegetarian diet foods, sources of protein for vegetarians, protein diet vegetarian

If you are a vegetarian, because of health, budget or ethical reasons, or you are thinking of becoming a vegetarian, you need to know what your high protein meat alternatives are that can provide you with all the nutrients you require, so you can feel and look your best.




Vegetarians do not eat meat but eat dairy products and eggs. Many people still believe that it is not possible to get your daily protein requirement from vegetable protein sources, but in reality you can get more than enough protein, unless you are either a bodybuilder or are pregnant. The best protein sources for vegetarians with total fat and calories content per serving size are presented in the protein chart below.

Include protein in every meal you eat, it will help to increase your metabolism naturally.

Vegetarian protein sources include:

Dairy Products   |  Legumes   |   Nuts and Seeds   |   Whole Grains   |   Vegetables   |   Other

Vegan Protein Sources

General Protein Chart

Dairy Products Protein Chart

Vegetarian Protein Sources, High Protein Vegetarian Diet
Vegetarian Protein SourcesProtein (g)Total Fat (g)Energy (kcal/kJ)
Eggs and Milk
1 egg, whole, hard-boiled, 50 g6.35.378 kcal (325 kJ)
Milk, lowfat, 1% milkfat, 1 cup or 245 g8.52.3105 kcal (436 kJ)
Milk, reduced fat, 2% milkfat, 1 cup or 244 g84.8122 kcal (507 kJ)
Milk, fluid, 3.25% milkfat, 1 cup 244 g7.88146 kcal (610 kJ)
Cheese
Cheese, blue, 1 oz or 28.35 g68100 kcal (419 kJ)
Cheese, brie, 1 oz or 28.35 g5.97.895 kcal (396 kJ)
Cheese, camembert, 1 oz or 28.35 g5.66.885 kcal (355 kJ)
Cheese, cheddar, 1 oz or 28.35 g79.3114 kcal (477 kJ)
Cheese, cottage, creamed, large or small curd, 4 oz or 113 g145116 kcal (488 kJ)
Cheese, cottage, lowfat, 1% milkfat, 4 oz or 113 g141.181 kcal (342 kJ)
Cheese, edam, 1 oz or 28.35 g78101 kcal (423 kJ)
Cheese, feta, 1 oz or 28.35 g4675 kcal (313 kJ)
Cheese, goat, hard type, 1 oz or 28.35 g8.610128 kcal (536 kJ)
Cheese, goat, semisoft type, 1 oz or 28.35 g68.4103 kcal (431 kJ)
Cheese, goat, soft type, 1 oz or 28.35 g5.25.975.9 kcal (317.8 kJ)
Cheese, mozzarella, part skim milk, 1 oz or 28.35 g6.84.572 kcal (301 kJ)
Cheese, mozzarella, whole milk, 1 oz or 28.35 g6.36.385 kcal (356 kJ)
Cheese, parmesan, hard, 1 oz or 28.35 g107.3111 kcal (465 kJ)
Cheese, ricotta, part skim milk, 1 oz or 28.35 g3.22.239 kcal (164 kJ)
Cheese, ricotta, whole milk, 0.5 cup, 124 g1416216 kcal (903 kJ)
Cheese, roquefort, 1 oz or 28.35 g6.18.6104.6 kcal (438 kJ)
Cheese, swiss, 1 oz or 28.35 g7.67.8107.7 kcal (451 kJ)

Legumes Protein Chart

Vegetarian High Protein Diet
Vegetarian Protein SourcesProtein (g)Total Fat (g)Energy (kcal/kJ)
Beans cooked boiled, drained, without salt
Beans, kidney, mature seeds, sprouted,100 g4.830.5833 kcal (138 kJ)
Beans, navy, mature seeds, sprouted, 100 g7.070.8178 kcal (326 kJ)
Broadbeans, immature seeds, 100 g4.800.5062 kcal (259 kJ)
Hyacinth-beans, immature seeds, 100 g2.950.2750 kcal (209 kJ)
Lima beans, immature seeds, 100 g6.810.32123 kcal (515 kJ)
Soybeans, green, cooked, 100 g12.356.40141 kcal (590 kJ)
Winged beans, immature seeds, 100 g5.310.6638 kcal (159 kJ)
Beans, adzuki, mature seeds, 100 g7.520.10128 kcal (536 kJ)
Beans, black, mature seeds, 100 g8.860.54132 kcal (552 kJ)
Beans, french, mature seeds, 100 g7.050.76129 kcal (540 kJ)
Beans, great northern, mature seeds, 100 g8.330.45118 kcal (494 kJ)
Beans, kidney, all types, mature seeds, 100 g8.670.50127 kcal (532 kJ)
Beans, navy, mature seeds, 100 g8.70.57142 kcal (594 kJ)
Beans, pink, mature seeds, 100 g9.060.49149 kcal (624 kJ)
Beans, pinto, mature seeds, 100 g9.120.81140 kcal (584 kJ)
Beans, white, mature seeds, 100 g9.730.35139 kcal (581 kJ)
Beans, winged, mature seeds, 100 g10.625.84147 kcal (615 kJ)
Beans, yellow, mature seeds, 100 g9.161.08144 kcal (602 kJ)
Broadbeans (fava beans), mature seeds, 100 g7.600.40110 kcal (459 kJ)
Chickpeas (garbanzo beans, bengal gram), mature seeds, 100 g8.862.59164 kcal (686 kJ)
Hyacinth beans, mature seeds, 100 g8.140.58117 kcal (490 kJ)
Lima beans, large, mature seeds,, 100 g7.80.38115 kcal (482 kJ)
Mung beans, mature seeds, 100 g7.020.38105 kcal (441 kJ)
Soybeans, mature cooked, 100 g16.648.97173 kcal (725 kJ)
Yardlong beans, mature seeds, 100 g8.290.45118 kcal (494 kJ)
Peas, split, mature seeds, 100 g8.340.39118 kcal (494 kJ)
Lentils, mature seeds, 100 g9.029.02116 kcal (487 kJ)

Protein Chart for Nuts and Seeds

Protein Sources for Vegetarians,Vegetarian Protein Foods List
Vegetarian Protein SourcesProtein (g)Total Fat (g)Energy (kcal/kJ)
Nuts
Almonds, dry roasted, 1 oz (23 whole kernels) or 28.35 g6.214.9169 kcal (708 kJ)
Almond butter, plain, without salt added, 1 tbsp, 16 g2.49.5101 kcal (424 kJ)
Brazilnuts, dried, unblanched, 1 oz (6-8 kernels) or 28.35 g419186 kcal (778 kJ)
Cashew nuts, dry roasted, 1 oz or 28.35 g4.313162 kcal (681 kJ)
Cashew butter, plain, without salt added, 1 tbsp or 16 g2.87.994 kcal (393 kJ)
Hazelnuts or filberts, dry roasted, 1 oz or 28.35 g4.217.7183 kcal (766 kJ)
Macadamia nuts, dry roasted, 1 oz or 28.35 g2.222204 kcal (852 kJ)
Pecans, dry roasted, 1 oz or 28.35 g2.621201 kcal (841 kJ)
Pine nuts, pignolia, dried, 1 oz (167 kernels) or 28.35 g3.819191 kcal (798 kJ)
Pine nuts, pinyon, dried, 1 oz or 28.35 g3.217.3178 kcal (746 kJ)
Pistachio nuts, dry roasted, 1 oz (49 kernels) or 28.35 g6.0513162 kcal (678 kJ)
Walnuts, black, dried, 1 oz or 28.35 g6.817175 kcal (732 kJ)
Walnuts, english, 1 oz or 28.35 g4.318185 kcal (776 kJ)
Peanuts, all types, dry-roasted, 1 oz or 28.35 g6.714165 kcal (694 kJ)
Seeds
Flaxseed, 1 tbsp, 12 g2.3459 kcal (247 kJ)
Pumpkin and squash seed kernels, dried, 1 oz hulled (142 seeds), 28.35 g6.913153 kcal (642 kJ)
Safflower seed kernels, dried, 1 oz or 28.35 g4.511147 kcal (613 kJ)
Sesame seeds, whole, roasted and toasted, 1 oz or 28.35 g4.813.6160 kcal (670 kJ)
Sunflower seed butter, without salt, 1 tbsp, 16 g3.17.693 kcal (388 kJ)
Poppy seeds, 1 tbsp, 8.8 g1.63.947 kcal (196 kJ)

Protein Chart for Whole Grains

High Protein Vegetarian Foods, Protein in a Vegetarian Diet
Vegetarian Protein SourcesProtein (g)Total Fat (g)Energy (kcal/kJ)
Amaranth, 100 g14.456.51374 kcal (1565 kJ)
Barley, pearled, cooked, 100 g2.260.44123 kcal (515 kJ)
Barley whole, 100 g12.482.30354 kcal (1481 kJ)
Buckwheat, 100 g13.253.409.75 kcal (343 kJ)
Bulgur, cooked, 100 g3.080.2483 kcal (347 kJ)
Oats, 100 g16.896.90389 kcal (1628 kJ)
Quinoa, 100 g13.105.80374 kcal (1565 kJ)
Rice, brown, long-grain, cooked,100 g2.580.90111 kcal (464 kJ)
Rice, brown, medium-grain, cooked, 100 g2.320.83112 kcal (469 kJ)
Rye, 100 g14.762.50335 kcal (1402 kJ)
Wild rice, cooked, 100 g3.990.34101 kcal (423 kJ)

Vegetable Protein Chart

Vegetable Protein Sources, Vegetarian Protein and Weight Loss
Vegetarian Protein SourcesProtein (g)Total Fat (g)Energy (kcal/kJ)
Vegetables, raw
Avocado, 100 g2.014.7160 kcal (670 kJ)
Beet greens,100 g2.20.1322 kcal (92 kJ)
Broccoli, raw, 100 g2.880.3734 kcal (141 kJ)
Broccoli raab, 100 g3.170.4922 kcal (92 kJ)
Brussels sprouts, 100 g3.390.3043 kcal (179 kJ)
Cabbage, savoy, 100 g20.1027 kcal (113 kJ)
Cress, garden, 100 g2.60.7032 kcal (134 kJ)
Dandelion, greens, 100 g2.70.7045 kcal (188 kJ)
Kale, 100 g3.300.7050 kcal (208 kJ)
Shallots, 100 g2.50.1072 kcal (302 kJ)
Spinach, 100 g2.860.3923 kcal (97 kJ)
Wasabi, root, 100 g4.800.63109 kcal (456 kJ)
Watercress, 100 g2.300.1011 kcal (46 kJ)
Vegetables, cooked, boiled, drained, without salt
Artichokes, cooked, 100 g2.890.3453 kcal (220 kJ)
Asparagus, cooked, 100 g2.400.2222 kcal (94 kJ)
Broccoli, cooked, 100 g2.380.4135 kcal (146 kJ)
Broccoli raab or Broccoli rabe, cooked, 100 g3.830.5233 kcal (136 kJ)
Brassels sprouts, cooked, 100 g2.550.5036 kcal (150 kJ)
Dandelion greens, cooked, 100 g20.6033 kcal (138 kJ)
Sweet corn, cooked, 100 g3.411.5096 kcal (401 kJ)

Other Vegetarian Protein Sources

Sources of Vegetable Protein, Vegetarian Protein Foods
Vegetarian Protein SourcesProtein (g)Total Fat (g)Energy (kcal/kJ)
Tofu, extra firm, prepared with nigari,100 g10.416.2196 kcal (402 kJ)
Tofu, fried, prepared with calcium sulfate, 100 g1720271 kcal (1134 kJ)
Tofu, hard, prepared with nigari, 100 g1310146 kcal (611 kJ)
Tofu, raw, regular, prepared with calcium sulfate, 100 g8.084.7876 kcal (318 kJ)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), 100 g6.553.6961 kcal (255 kJ)
All Vegetable Protein Patties, frozen, 1 patty, 90 g184.14138 kcal (574 kJ)
Soy milk, fluid, 1 cup, 245 g9.25120 kcal (505 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N BURGERS, frozen, 1 patty, 85 g140.591 kcal (381 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS Breakfast Patties, 1 patty, 38 g10379 kcal (332 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGE PATTIES, frozen, 1 patty, 67 g113.7119 kcal (499 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS, Spicy Black Bean Burger, 1 patty, 78 g120.8115 kcal (480 kJ)
WORTHINGTON FOODS, NATURAL TOUCH VEGAN BURGERS, frozen, 1 patty, 85 g140.591 kcal (381 kJ)
WORTHINGTON FOODS, NATURAL TOUCH, GARDEN VEGE PATTIES, frozen, 1 patty, 67 g113.7119 kcal (499 kJ)

Author: Lana Soko






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