12 Best Protein Sources for Vegetarians
Getting enough protein on a vegetarian diet is entirely achievable with the right food choices. Plant-based proteins from legumes, dairy, nuts, and seeds provide all the amino acids your body needs. These are the best vegetarian protein sources, ranked by protein content per serving.
The Rankings
Soybeans
Providing 29.0g of protein per 1 cup cooked (172g), soybeans is a versatile vegetarian protein that works in many meals.
Cottage Cheese
Providing 25.0g of protein per 1 cup (226g), cottage cheese is a versatile vegetarian protein that works in many meals.
Whey Protein
Providing 24.0g of protein per 1 scoop (30g), whey protein is a versatile vegetarian protein that works in many meals.
Tempeh
Providing 20.0g of protein per 1 cup (166g), tempeh is a versatile vegetarian protein that works in many meals.
Lentils
Providing 18.0g of protein per 1 cup cooked (198g), lentils is a versatile vegetarian protein that works in many meals.
Edamame
Providing 18.0g of protein per 1 cup shelled (155g), edamame is a versatile vegetarian protein that works in many meals.
Greek Yogurt
Providing 17.0g of protein per 1 cup (245g), greek yogurt is a versatile vegetarian protein that works in many meals.
White Beans
Providing 17.0g of protein per 1 cup cooked (179g), white beans is a versatile vegetarian protein that works in many meals.
Split Peas
Providing 16.0g of protein per 1 cup cooked (196g), split peas is a versatile vegetarian protein that works in many meals.
Tofu
Providing 15.0g of protein per 1/2 cup (126g), tofu is a versatile vegetarian protein that works in many meals.
Black Beans
Providing 15.0g of protein per 1 cup cooked (172g), black beans is a versatile vegetarian protein that works in many meals.
Chickpeas
Providing 15.0g of protein per 1 cup cooked (164g), chickpeas is a versatile vegetarian protein that works in many meals.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🫘 Soybeans | 298 | 29.0g | 17.0g | 15.0g | 10.0g |
| 2 | 🧀 Cottage Cheese | 206 | 25.0g | 6.2g | 9.2g | 0.0g |
| 3 | 🥛 Whey Protein | 120 | 24.0g | 3.0g | 1.0g | 0.0g |
| 4 | 🫐 Tempeh | 192 | 20.0g | 8.0g | 11.0g | 0.0g |
| 5 | 🫘 Lentils | 230 | 18.0g | 40.0g | 0.8g | 16.0g |
| 6 | 🫘 Edamame | 188 | 18.0g | 13.0g | 8.1g | 8.1g |
| 7 | 🥣 Greek Yogurt | 100 | 17.0g | 6.0g | 0.7g | 0.0g |
| 8 | 🫘 White Beans | 249 | 17.0g | 45.0g | 0.6g | 11.0g |
| 9 | 🫘 Split Peas | 231 | 16.0g | 41.0g | 0.8g | 16.0g |
| 10 | 🫐 Tofu | 144 | 15.0g | 3.5g | 9.0g | 2.3g |
| 11 | 🫘 Black Beans | 227 | 15.0g | 41.0g | 0.9g | 15.0g |
| 12 | 🫘 Chickpeas | 269 | 15.0g | 45.0g | 4.2g | 12.0g |
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Summary and Recommendations
The foods listed above represent some of the best choices for protein sources for vegetarians. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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