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13 of the Best Vegetarian and Vegan Protein SourcesLocations:||||||SearchAdvertisementAdvertisementJanuary 29, 2021/Diet, Food & Fitness/Nutrition13 of the Best Vegetarian and Vegan Protein SourcesTurn to these foods for plant proteinWhen you think of protein, a big piece of steak or an omelet with bacon might come to mind.AdvertisementCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. PolicyBut protein doesn’t just come from animal-based foods. Many plants are high in protein, too.So if you’re thinking of going vegetarian or vegan — or just scaling back on your meat intake a few days a week – you can still get the nutrients you need. In fact, a diet rich with whole plant foods can get you on the right track to lowering your risk for many chronic illnesses and help you feel better overall.“On a vegetarian or vegan diet, you can get enough protein if you eat an adequate number of calories from a variety of whole foods,” says registered dietitian Nancy Geib, RD, LDN.How much protein do you need?Protein is your body’s main building block. “It’s essential to make muscles and tendons and skin tissues, and it helps your body produce antibodies to fight infections,” Geib says.Ideally, healthy adults should get about 0.36 grams of protein per pound of their body weight each day. That comes out to 54 grams or so for a 150-pound adult.But that’s just a starting point. If you’re pregnant or breastfeeding, or if you’re an athlete, you’ll need more. “It depends on many factors including your individual activity level and your muscle mass,” Geib says.For most people, it’s not necessary to meticulously count or track how much protein you’re eating every day.Advertisement“Just make sure you’re eating some with every meal,” Geib says. “A lot of times I’ll see vegetarians and vegans who are eating a lot of pasta or junk food, and they’re not getting in those fruits and vegetables and that well-balanced diet.”If you feel weak or fatigued regularly, or if you find yourself getting hungry shortly after eating a meal, those could be signs that you’re not getting enough. A registered dietitian can help you make tweaks to your diet to make sure you’re properly fueling your body.Best plant protein sourcesHere’s how different vegan and vegetarian protein sources stack up:Beans: Just a half cup of any bean variety packs 6 to 9 grams of protein — plus 6 to 8 grams of fiber to keep you full. Beans may also help lower cholesterol and promote healthy gut bacteria.Lentils: Whether they’re brown, green or red, adding a half cup of cooked lentils to soups, curries, tacos or salads adds about 12 grams of protein to your meal. Check the bulk bins at your grocery store for the best deals.Edamame: These lightly boiled or steamed soybeans — often served still in their shell — make a great snack or appetizer. One cup of edamame (not in its shell) packs 18 grams of protein. The even better news? Whole soy is a complete protein, which means it provides all the amino acids your body needs but can’t make on its own.Tofu: Tofu, which is made from soybeans, is so versatile that you can use it in place of meat in a recipe or even as a base for creamy desserts. You’ll get 8 grams of protein per 3.5-ounce serving. Look for non-GMO or organic varieties with short ingredients lists.Tempeh: Made from soybeans that are fermented and pressed into a block, tempeh is high in protein, prebiotics and other nutrients. Because it’s more compact than tofu, it’s higher in protein — a three ounce serving will give you 15 to 16 grams. Tempeh’s firm but chewy texture makes it a superb addition to sandwiches and salads. Or, crumble it to substitute for ground meat in recipes.Grains: You probably think of grains as primarily carbohydrates, but they also pack a protein punch. A half-cup serving of oats, for instance, adds 5 grams of protein to your morning meal. A quarter cup (uncooked) of barley or quinoa also add 5 to 6 grams. Teff, millet, amaranth and other ancient grains are also great options to mix up your meals.Green peas: Peas get a bad rap, but they’re a great source of protein: One cup of cooked peas has 8 grams.Nuts: Though it’s technically a legume, the peanut packs the most protein out of all the commonly consumed nuts (9 grams per quarter-cup serving). Almonds and pistachios are close behind with 7 and 6 grams, respectively. Grab a handful as a snack or garnish your morning oats with a tablespoon of nut butter to add protein and filling fats.Seeds: Like nuts, seeds are a great source of protein and unsaturated fats. For a snack, reach for sunflower seeds, which contain 8 grams of protein per ounce, or pumpkin seeds, which have 7 grams per ounce. You can also sprinkle hemp seeds, which have about 10 grams per ounce, on your morning oatmeal or toast.Plant-based beverages: Some milk substitutes, such as soy milk and pea milk, have nearly as much protein as cow’s milk. Look for unsweetened or lightly sweetened varieties.Nutritional yeast: The secret ingredient in many vegan “cheese” sauces, nutritional yeast is a great source of protein and B vitamins. One tablespoon sprinkled on top of your meal adds two grams of protein.Vegetables: They’re not the most abundant sources of protein, but if you’re eating a diet heavy in vegetables, you’ll get a decent amount of protein from them. For example, a cup of cooked Brussels sprouts contributes 4 grams of protein to your meal. A cup of sweet yellow corn is 5 grams. Leafy greens like spinach, watercress and bok choy are low in calories but have a high protein content per calorie.Meat substitutes: Faux meat products can make the transition to a plant-based diet easier for meat lovers, but they’re not all healthy. Choose options with minimal ingredients, ample protein and reasonable amounts of saturated fat and sodium.If you’re a vegetarian but not a vegan, you might incorporate these other protein sources into your diet:Eggs or egg whites: Eggs are a low-cost and nutritious source of protein. Each egg provides 6 to 8 grams. If you use egg whites, you’ll get fewer calories, but you’ll miss out on vitamin D, omega-3 fatty acids and B vitamins housed in the yolk.Dairy products: Milk, cheese and yogurt are excellent sources of protein and calcium. To get the most protein bang for your buck, choose cottage cheese or plain Greek yogurt. Both pack 13 grams of protein or more per serving, and you can dress them up with fruit, nuts or granola for a filling breakfast or snack.Other nutritional considerations for vegetarians and vegansAside from protein, there are some other nutrients you’ll want to make sure you’re getting enough of on a non-meat diet. Talk with your doctor or dietitian to make sure your diet includes adequate amounts of:Vitamin B12.Calcium.Iron.Zinc.Vitamin D.Omega-3 fatty acids.It might take some planning and diligence, but be confident that you can get the nutrients your body needs if you prefer a diet without meat.AdvertisementLearn more about our .AdvertisementRelated ArticlesDecember 7, 2023/NutritionGiving up meat can have a significant effect on lowering cholesterolJanuary 31, 2023/NutritionA nutrient-packed diet driven by fruits and veggies can lower certain health risksJuly 11, 2022/NutritionIt’s possible to drop a few pounds as long as you watch what you eatMay 25, 2021/NutritionWhat to know about this semi-vegetarian lifestyleJune 26, 2025/NutritionWith a focus on internal cues for hunger and fullness, this eating style may revolutionize your relationship with foodJune 18, 2025/NutritionDesigned to lower your blood pressure, this eating plan focuses on heart-healthy foods like whole grains, fruits and vegetables June 10, 2025/NutritionLeucine is an amino acid that helps you build muscle — it’s found in both plant and animal proteinJune 10, 2025/NutritionMost kids get enough protein in a regular diet — too much can have side effectsTrending TopicsSleepIf you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may helpMental HealthIf you fear the unknown or find yourself needing reassurance often, you may identify with this attachment styleNutritionIf you’re looking to boost your gut health, it’s better to get fiber from whole foodsHealth Categories to ExploreBrain & Nervous SystemChildren's HealthExercise & FitnessHeart HealthMen's HealthMental HealthNutritionOrthopaedicsPrimary CareSkin Care & BeautyWellnessWomen's HealthOther Popular CategoriesAging WellAllergiesCancer Care & PreventionChronic PainCold, Flu & Respiratory IllnessesDiabetes & EndocrinologyDigestiveEar, Nose & ThroatEye CareInfectious DiseaseLungOral HealthParentingPregnancy & ChildbirthRecipesRheumatology & ImmunologySenior HealthSex & RelationshipsSleepUrinary & Kidney HealthWeight LossAdRendered: Sun Jun 29 2025 16:31:35 GMT+0000 (Coordinated Universal Time)Cleveland ClinicSite Information & PoliciesResources9500 Euclid Avenue, Cleveland, Ohio 44195 | 800.223.2273 | © 2025 Cleveland Clinic. All Rights Reserved., In this article, we look at the best plant-based proteins, including vegetables high in protein, and some ways to use them. We also discuss whether plant-based protein powders are a good, On a vegetarian or vegan diet, you can get enough protein if you eat an adequate number of calories from a variety of whole foods. Here are some top plant protein sources to include..
Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth,, A guide to plant-based protein sources. Which have the most protein per 100 grams, per serving, and per calorie? A look at 30 of the best., Read on to learn more about the health benefits of adopting a plant-based diet, and our list of 10 excellent plant-based sources of protein. Here are 10 of the best foods to add to your diet,, Discover the best plant-based protein sources I've found. From lentils to quinoa, get all the protein you need without meat!, To find out which plant foods pack the biggest punch in terms of protein, we asked two registered dietitians for their favorite picks. Whether you're vegetarian, vegan, flexitarian, or an omnivore, these are the best ones to stock in your fridge and pantry, from vegetables and legumes to seeds., Here are 15 of the best plant-based protein sources. Someone following a plant-based diet – or considering making the switch to veganism – may be concerned about their protein intake and finding high-protein food sources..