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	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Eggs and Milk
1 egg, whole, hard-boiled, 50 g	6.3	5.3	78 kcal (325 kJ)
Milk, lowfat, 1% milkfat, 1 cup or 245 g	8.5	2.3	105 kcal (436 kJ)
Milk, reduced fat, 2% milkfat, 1 cup or 244 g	8	4.8	122 kcal (507 kJ)
Milk, fluid, 3.25% milkfat, 1 cup 244 g	7.8	8	146 kcal (610 kJ)
Cheese
Cheese, blue, 1 oz or 28.35 g	6	8	100 kcal (419 kJ)
Cheese, brie, 1 oz or 28.35 g	5.9	7.8	95 kcal (396 kJ)
Cheese, camembert, 1 oz or 28.35 g	5.6	6.8	85 kcal (355 kJ)
Cheese, cheddar, 1 oz or 28.35 g	7	9.3	114 kcal (477 kJ)
Cheese, cottage, creamed, large or small curd, 4 oz or 113 g	14	5	116 kcal (488 kJ)
Cheese, cottage, lowfat, 1% milkfat, 4 oz or 113 g	14	1.1	81 kcal (342 kJ)
Cheese, edam, 1 oz or 28.35 g	7	8	101 kcal (423 kJ)
Cheese, feta, 1 oz or 28.35 g	4	6	75 kcal (313 kJ)
Cheese, goat, hard type, 1 oz or 28.35 g	8.6	10	128 kcal (536 kJ)
Cheese, goat, semisoft type, 1 oz or 28.35 g	6	8.4	103 kcal (431 kJ)
Cheese, goat, soft type, 1 oz or 28.35 g	5.2	5.9	75.9 kcal (317.8 kJ)
Cheese, mozzarella, part skim milk, 1 oz or 28.35 g	6.8	4.5	72 kcal (301 kJ)
Cheese, mozzarella, whole milk, 1 oz or 28.35 g	6.3	6.3	85 kcal (356 kJ)
Cheese, parmesan, hard, 1 oz or 28.35 g	10	7.3	111 kcal (465 kJ)
Cheese, ricotta, part skim milk, 1 oz or 28.35 g	3.2	2.2	39 kcal (164 kJ)
Cheese, ricotta, whole milk, 0.5 cup, 124 g	14	16	216 kcal (903 kJ)
Cheese, roquefort, 1 oz or 28.35 g	6.1	8.6	104.6 kcal (438 kJ)
Cheese, swiss, 1 oz or 28.35 g	7.6	7.8	107.7 kcal (451 kJ)

Legumes Protein Chart

Vegetarian Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Beans cooked boiled, drained, without salt
Beans, kidney, mature seeds, sprouted,100 g	4.83	0.58	33 kcal (138 kJ)
Beans, navy, mature seeds, sprouted, 100 g	7.07	0.81	78 kcal (326 kJ)
Broadbeans, immature seeds, 100 g	4.80	0.50	62 kcal (259 kJ)
Hyacinth-beans, immature seeds, 100 g	2.95	0.27	50 kcal (209 kJ)
Lima beans, immature seeds, 100 g	6.81	0.32	123 kcal (515 kJ)
Soybeans, green, cooked, 100 g	12.35	6.40	141 kcal (590 kJ)
Winged beans, immature seeds, 100 g	5.31	0.66	38 kcal (159 kJ)
Beans, adzuki, mature seeds, 100 g	7.52	0.10	128 kcal (536 kJ)
Beans, black, mature seeds, 100 g	8.86	0.54	132 kcal (552 kJ)
Beans, french, mature seeds, 100 g	7.05	0.76	129 kcal (540 kJ)
Beans, great northern, mature seeds, 100 g	8.33	0.45	118 kcal (494 kJ)
Beans, kidney, all types, mature seeds, 100 g	8.67	0.50	127 kcal (532 kJ)
Beans, navy, mature seeds, 100 g	8.7	0.57	142 kcal (594 kJ)
Beans, pink, mature seeds, 100 g	9.06	0.49	149 kcal (624 kJ)
Beans, pinto, mature seeds, 100 g	9.12	0.81	140 kcal (584 kJ)
Beans, white, mature seeds, 100 g	9.73	0.35	139 kcal (581 kJ)
Beans, winged, mature seeds, 100 g	10.62	5.84	147 kcal (615 kJ)
Beans, yellow, mature seeds, 100 g	9.16	1.08	144 kcal (602 kJ)
Broadbeans (fava beans), mature seeds, 100 g	7.60	0.40	110 kcal (459 kJ)
Chickpeas (garbanzo beans, bengal gram), mature seeds, 100 g	8.86	2.59	164 kcal (686 kJ)
Hyacinth beans, mature seeds, 100 g	8.14	0.58	117 kcal (490 kJ)
Lima beans, large, mature seeds,, 100 g	7.8	0.38	115 kcal (482 kJ)
Mung beans, mature seeds, 100 g	7.02	0.38	105 kcal (441 kJ)
Soybeans, mature cooked, 100 g	16.64	8.97	173 kcal (725 kJ)
Yardlong beans, mature seeds, 100 g	8.29	0.45	118 kcal (494 kJ)
Peas, split, mature seeds, 100 g	8.34	0.39	118 kcal (494 kJ)
Lentils, mature seeds, 100 g	9.02	9.02	116 kcal (487 kJ)

Protein Chart for Nuts and Seeds

Vegetarian Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Nuts
Almonds, dry roasted, 1 oz (23 whole kernels) or 28.35 g	6.2	14.9	169 kcal (708 kJ)
Almond butter, plain, without salt added, 1 tbsp, 16 g	2.4	9.5	101 kcal (424 kJ)
Brazilnuts, dried, unblanched, 1 oz (6-8 kernels) or 28.35 g	4	19	186 kcal (778 kJ)
Cashew nuts, dry roasted, 1 oz or 28.35 g	4.3	13	162 kcal (681 kJ)
Cashew butter, plain, without salt added, 1 tbsp or 16 g	2.8	7.9	94 kcal (393 kJ)
Hazelnuts or filberts, dry roasted, 1 oz or 28.35 g	4.2	17.7	183 kcal (766 kJ)
Macadamia nuts, dry roasted, 1 oz or 28.35 g	2.2	22	204 kcal (852 kJ)
Pecans, dry roasted, 1 oz or 28.35 g	2.6	21	201 kcal (841 kJ)
Pine nuts, pignolia, dried, 1 oz (167 kernels) or 28.35 g	3.8	19	191 kcal (798 kJ)
Pine nuts, pinyon, dried, 1 oz or 28.35 g	3.2	17.3	178 kcal (746 kJ)
Pistachio nuts, dry roasted, 1 oz (49 kernels) or 28.35 g	6.05	13	162 kcal (678 kJ)
Walnuts, black, dried, 1 oz or 28.35 g	6.8	17	175 kcal (732 kJ)
Walnuts, english, 1 oz or 28.35 g	4.3	18	185 kcal (776 kJ)
Peanuts, all types, dry-roasted, 1 oz or 28.35 g	6.7	14	165 kcal (694 kJ)
Seeds
Flaxseed, 1 tbsp, 12 g	2.3	4	59 kcal (247 kJ)
Pumpkin and squash seed kernels, dried, 1 oz hulled (142 seeds), 28.35 g	6.9	13	153 kcal (642 kJ)
Safflower seed kernels, dried, 1 oz or 28.35 g	4.5	11	147 kcal (613 kJ)
Sesame seeds, whole, roasted and toasted, 1 oz or 28.35 g	4.8	13.6	160 kcal (670 kJ)
Sunflower seed butter, without salt, 1 tbsp, 16 g	3.1	7.6	93 kcal (388 kJ)
Poppy seeds, 1 tbsp, 8.8 g	1.6	3.9	47 kcal (196 kJ)

Protein Chart for Whole Grains

Vegetarian Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Amaranth, 100 g	14.45	6.51	374 kcal (1565 kJ)
Barley, pearled, cooked, 100 g	2.26	0.44	123 kcal (515 kJ)
Barley whole, 100 g	12.48	2.30	354 kcal (1481 kJ)
Buckwheat, 100 g	13.25	3.40	9.75 kcal (343 kJ)
Bulgur, cooked, 100 g	3.08	0.24	83 kcal (347 kJ)
Oats, 100 g	16.89	6.90	389 kcal (1628 kJ)
Quinoa, 100 g	13.10	5.80	374 kcal (1565 kJ)
Rice, brown, long-grain, cooked,100 g	2.58	0.90	111 kcal (464 kJ)
Rice, brown, medium-grain, cooked, 100 g	2.32	0.83	112 kcal (469 kJ)
Rye, 100 g	14.76	2.50	335 kcal (1402 kJ)
Wild rice, cooked, 100 g	3.99	0.34	101 kcal (423 kJ)

Vegetable Protein Chart

Vegetarian Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Vegetables, raw
Avocado, 100 g	2.0	14.7	160 kcal (670 kJ)
Beet greens,100 g	2.2	0.13	22 kcal (92 kJ)
Broccoli, raw, 100 g	2.88	0.37	34 kcal (141 kJ)
Broccoli raab, 100 g	3.17	0.49	22 kcal (92 kJ)
Brussels sprouts, 100 g	3.39	0.30	43 kcal (179 kJ)
Cabbage, savoy, 100 g	2	0.10	27 kcal (113 kJ)
Cress, garden, 100 g	2.6	0.70	32 kcal (134 kJ)
Dandelion, greens, 100 g	2.7	0.70	45 kcal (188 kJ)
Kale, 100 g	3.30	0.70	50 kcal (208 kJ)
Shallots, 100 g	2.5	0.10	72 kcal (302 kJ)
Spinach, 100 g	2.86	0.39	23 kcal (97 kJ)
Wasabi, root, 100 g	4.80	0.63	109 kcal (456 kJ)
Watercress, 100 g	2.30	0.10	11 kcal (46 kJ)
Vegetables, cooked, boiled, drained, without salt
Artichokes, cooked, 100 g	2.89	0.34	53 kcal (220 kJ)
Asparagus, cooked, 100 g	2.40	0.22	22 kcal (94 kJ)
Broccoli, cooked, 100 g	2.38	0.41	35 kcal (146 kJ)
Broccoli raab or Broccoli rabe, cooked, 100 g	3.83	0.52	33 kcal (136 kJ)
Brassels sprouts, cooked, 100 g	2.55	0.50	36 kcal (150 kJ)
Dandelion greens, cooked, 100 g	2	0.60	33 kcal (138 kJ)
Sweet corn, cooked, 100 g	3.41	1.50	96 kcal (401 kJ)

Other Vegetarian Protein Sources

Vegetarian Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Tofu, extra firm, prepared with nigari,100 g	10.41	6.21	96 kcal (402 kJ)
Tofu, fried, prepared with calcium sulfate, 100 g	17	20	271 kcal (1134 kJ)
Tofu, hard, prepared with nigari, 100 g	13	10	146 kcal (611 kJ)
Tofu, raw, regular, prepared with calcium sulfate, 100 g	8.08	4.78	76 kcal (318 kJ)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), 100 g	6.55	3.69	61 kcal (255 kJ)
All Vegetable Protein Patties, frozen, 1 patty, 90 g	18	4.14	138 kcal (574 kJ)
Soy milk, fluid, 1 cup, 245 g	9.2	5	120 kcal (505 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N BURGERS, frozen, 1 patty, 85 g	14	0.5	91 kcal (381 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS Breakfast Patties, 1 patty, 38 g	10	3	79 kcal (332 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGE PATTIES, frozen, 1 patty, 67 g	11	3.7	119 kcal (499 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS, Spicy Black Bean Burger, 1 patty, 78 g	12	0.8	115 kcal (480 kJ)
WORTHINGTON FOODS, NATURAL TOUCH VEGAN BURGERS, frozen, 1 patty, 85 g	14	0.5	91 kcal (381 kJ)
WORTHINGTON FOODS, NATURAL TOUCH, GARDEN VEGE PATTIES, frozen, 1 patty, 67 g	11	3.7	119 kcal (499 kJ)

Author: Lana Soko





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