Summary of 15 Best Vegetarian Protein Sources:
*looking for a vegetarian protein source that not only provides protein but also offers additional health benefits, hemp seeds are a great choice. You can add them to smoothies, sprinkle them on top of salads, or use them in baking recipes.
Shutterstock AMOUNT OF PROTEIN: 28 grams per 100 g serving (56% DV) “Seitan is a high-protein meat substitute made from wheat gluten,” says Greenwood. It is known for its meat-like texture and versatility in cooking. “Seitan is low in fat and carbohydrates, making it a great option for those following a high-protein, low-carb diet,” Greenwood adds. It is also a good source of iron, calcium, and selenium. You can use seitan as a replacement for meat in recipes like stir-fries, sandwiches, or tacos.
Shutterstock AMOUNT OF PROTEIN: 20 grams per 100 g serving (40% DV) “Edamame, or young soybeans, are a complete protein source and provide fiber, vitamins, and minerals,” says Greenwood. They are often served as a snack or appetizer but can also be added to salads, stir-fries, or pasta dishes to boost the protein content. Edamame is also a good source of folate, vitamin K, and manganese.
Shutterstock AMOUNT OF PROTEIN: 3.55 grams per 100 g serving (7.1% DV) “Spinach is a leafy green vegetable that is a good source of plant-based protein,” says Greenwood. While it may not have as much protein as some other vegetarian sources, it is still a valuable addition to a vegetarian diet. Spinach is also packed with vitamins, minerals, and antioxidants. You can add spinach to salads, smoothies, omelets, or sautéed dishes to increase your protein intake.
Shutterstock AMOUNT OF PROTEIN: 21 grams per 100 g serving (42% DV) “Soy milk is a popular plant-based milk alternative that is fortified with protein, calcium, and vitamin D,” says Greenwood. It is a suitable option for those who prefer not to consume dairy products or are lactose-intolerant. Soy milk can be enjoyed on its own or used in recipes that call for dairy milk, such as smoothies, cereal, or baked goods.
Shutterstock AMOUNT OF PROTEIN: 17 grams per 100 g serving (34% DV) “Green peas are a good source of protein, fiber, and vitamins,” says Greenwood. They are a versatile vegetable that can be added to soups, stews, salads, or stir-fries. Green peas are also rich in antioxidants and have anti-inflammatory properties.
Shutterstock AMOUNT OF PROTEIN: 8 grams per 100 g serving (16% DV) “Pumpkin seeds are a nutritious snack that is high in protein, healthy fats, fiber, and minerals,” says Greenwood. They are also a good source of magnesium, which is essential for muscle and nerve function. You can enjoy pumpkin seeds on their own or add them to salads, granola, or baked goods for a protein boost.
Shutterstock AMOUNT OF PROTEIN: 19 grams per 100 g serving (38% DV) “Spirulina is a type of blue-green algae that is a complete protein source and also rich in vitamins, minerals, and antioxidants,” says Greenwood. It is commonly available in powder or tablet form and can be added to smoothies, juices, or energy bars. Spirulina is also known for its detoxifying and immune-boosting properties.
Shutterstock AMOUNT OF PROTEIN: 4 grams per 100 g serving (8% DV) “Broccoli is a nutrient-rich vegetable that provides a good amount of protein, along with fiber, vitamins, and minerals,” says Greenwood. While it may not be as high in protein as some other vegetarian sources, it is still a valuable addition to a balanced diet. Broccoli can be enjoyed steamed, roasted, or sautéed as a side dish or added to salads, soups, or stir-fries.
Shutterstock AMOUNT OF PROTEIN: 30 grams per 100 g serving (60% DV) “Chlorella is a nutrient-dense algae that is a complete protein source and rich in vitamins, minerals, and antioxidants,” says Greenwood. It is available in powder or tablet form and can be added to smoothies, juices, or energy bars. Chlorella is also known for its detoxifying and immune-boosting properties.
Shutterstock AMOUNT OF PROTEIN: 7 grams per 100 g serving (14% DV) “Almonds are a protein-rich nut that is also a good source of healthy fats, fiber, and minerals,” says Greenwood. They are a great snack option or can be added to salads, trail mixes, or baked goods. Almonds are also rich in antioxidants and have heart-healthy benefits.
Shutterstock AMOUNT OF PROTEIN: 10 grams per 100 g serving (20% DV) “Sesame seeds are a versatile ingredient that is not only rich in protein but also in healthy fats, fiber, and minerals,” says Greenwood. They can be used in various dishes, such as stir-fries, salads, or baked goods. Sesame seeds are also a good source of calcium and iron.
Shutterstock AMOUNT OF PROTEIN: 25 grams per 100 g serving (50% DV) “Buckwheat is a gluten-free grain that is a complete protein source and also rich in fiber, vitamins, and minerals,” says Greenwood. It can be used in place of other grains like rice or quinoa and added to dishes like salads, stir-fries, or porridge. Buckwheat is also known for its blood sugar-regulating and heart-healthy benefits.
Shutterstock AMOUNT OF PROTEIN: 4 grams per 100 g serving (8% DV) “Kale is a nutrient-dense leafy green vegetable that provides a moderate amount of protein, along with fiber, vitamins, and minerals,” says Greenwood. It can be used as a base for salads, added to smoothies, or sautéed as a side dish. Kale is also rich in antioxidants and has anti-inflammatory properties.
Shutterstock AMOUNT OF PROTEIN: 3 grams per 100 g serving (6% DV) “Mushrooms are a low-calorie food that provides a small amount of protein, along with vitamins, minerals, and antioxidants,” says Greenwood. They can be added to omelets, stir-fries, salads, or soups to enhance the flavor and add a plant-based protein boost. Mushrooms are also known for their immune-boosting and anti-cancer properties.
Incorporating these 15 vegetarian protein sources into your diet can help ensure that you’re meeting your protein needs without relying on animal-based foods. Remember to include a variety of these sources throughout the day to obtain all the essential amino acids your body needs. Additionally, be mindful of portion sizes and balance your meals with other nutrients to maintain a well-rounded and healthy diet. So, whether you’re a vegetarian or simply looking to reduce your meat consumption, these protein-rich vegetarian options are worth considering.
