Here are some high protein sources in vegetarian food

Updated on May 2024

Legumes:

• Lentils : (18g of protein per 1 cup cooked)
• Chickpeas : (15g of protein per 1 cup cooked)
• Black beans : (15g of protein per 1 cup cooked)
• Kidney beans : (15g of protein per 1 cup cooked)

Nuts and seeds:

• Almonds : (6g of protein per 1 ounce)
• Chia seeds : (5g of protein per 1 ounce)
• Hemp seeds : (10g of protein per 1 ounce)
• Pumpkin seeds : (7g of protein per 1 ounce)

Whole grains:

• Quinoa : (8g of protein per 1 cup cooked)
• Amaranth : (9g of protein per 1 cup cooked)
• Teff : (7g of protein per 1 cup cooked)

Soy products:

• Tofu : (20g of protein per 3 oz serving)
• Tempeh : (15g of protein per 3 oz serving)
• Edamame : (17g of protein per 1 cup cooked)

Vegetables:

• Broccoli (4g of protein per 1 cup cooked)
• Spinach : (5g of protein per 1 cup cooked)
• Kale : (4g of protein per 1 cup cooked)

Vegetables:

• Broccoli : (4g of protein per 1 cup cooked)
• Spinach : (5g of protein per 1 cup cooked)
• Kale : (4g of protein per 1 cup cooked)

Meat alternatives:

• Seitan : (21g of protein per 3 oz serving)
• Veggie burgers : (10g of protein per patty)

Dairy alternatives:

• Soy milk : (8g of protein per cup)
• Almond milk : (1g of protein per cup)
• Oat milk : (2g of protein per cup)

Note: Protein content may vary depending on the specific food item and serving size.