The 18 best protein sources for vegans and vegetarians

Vegetarians and vegans refrain from eating meat. Veganism, on the other hand, is more restrictive and excludes dairy, eggs, honey, and any other food made from animal products. Concerns about vegetarian and vegan diets having insufficient protein levels are significant. Vegans can still get protein from a range of plants, even though some may be superior to others.

Numerous professionals concur that a well-planned vegetarian diet can give you all the nutrients you need, including protein. However, some plant foods have a disproportionately high protein content compared to others, and both recent and historical research points to the potential benefits of higher protein diets for promoting muscle growth, satiety, and weight loss. Here are 18 plant with a high protein content per serving.

1. Pumpkin seeds

9.75 grams of protein are found in just 1/4 cup of pumpkin seeds. In order to keep you healthy and stave off illness, these tiny seeds also contain a respectable amount of magnesium, zinc, and omega-3 fatty acids.

2. Chia seeds

A  small bowl of chia seeds has a high protein density despite their tiny size. Chia seeds are simple to use in many healthful recipes and have 68 grams of protein per ounce.

3. A tiny serving of cashews

Cashews contain 5.16 grams of protein per ounce. Additionally, it offers a healthy amount of magnesium and vitamin K, which are crucial components of your bones. Magnesium also lessens muscle aches and sugar cravings.

4. Almonds

A significant 6 grams of protein may be found in just one ounce of almonds. These delicious nuts, which are rich in magnesium, vitamin E, and vitamin B2, can also help decrease cholesterol and enhance gastrointestinal health.

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5 A cup of peanuts

In addition to being delicious, peanuts and peanut butter are one of the best sources of vegan or vegetarian protein for athletes. In addition to being delicious on their own or cooked into a variety of recipes, one ounce of peanuts has 7.31 grams of protein.

6 Brussels sprouts

One cup of raw Brussels sprouts contains 2.97 grams of protein in addition to a significant amount of potassium and Vitamin K. 4 According to research, these little green vegetables can help you prevent cancer and fight off common problems including high blood pressure, high cholesterol, heart disease, and diabetes.

7. Broccoli

Broccoli contains 1.95 grams of protein per cup. You can't go wrong with a dark green vegetable like broccoli because it's a great source of fiber and goes well with just about any meal.

8 Edamame

With 18.5 grams of protein per cup, cooked edamame is a fantastic protein-rich diet option for vegans and vegetarians. Additionally, they are low in calories, gluten-free, and abundant in calcium and iron.

9 A  ripe avocado

Avocados are rich in healthy fats, creamy, and delicious. 2.92 grams of protein are also present in one cup of sliced avocado. 

10. spinach

Baby spinach contains 2.85 grams of protein per 100 grams. Even though spinach is simple to toss into any smoothie or salad, cooking it increases the amount of vitamins A and E, protein, fiber, zinc, thiamine, calcium, and iron that is absorbed.

11. Beans

Beans are among the best sources of protein for vegans and vegetarians, and they can frequently be used in place of meat. About 7 grams of protein are included in a half cup of beans.


12. Lentils 

17.9 grams of protein are included in one cup of cooked lentils. Additionally, they improve heart health by lowering cholesterol and decreasing the risk of heart disease.

13. Steel-cut oats

Steel-cut oats are a great addition to many dishes and recipes and are a popular choice for breakfast among vegans and vegetarians. In addition, 100 grams of uncooked steel-cut oats provide 12.5 grams of protein, which makes them a fantastic dietary option.

14. chickpeas.

Garbanzo beans, often known as chickpeas, are delicious and may be used to make homemade hummus as well as salads and soups. These little fellows have 14.5 grams of protein and 12.5 grams of fiber per cooked cup.

15 Quinoa

For people with gluten intolerance, one cup of cooked quinoa offers 8.14 grams of protein and is also gluten-free. Other essential elements, including fiber, folate, magnesium, zinc, and iron, are also abundant in it.

16 Soybeans

Around 20 grams of protein are found in each serving of soy beans, making them an excellent choice for vegans and vegetarians. Soybeans are a nutritious supplement to any diet due to their high protein content, decent source of fiber, and plenty of vitamins.

17. Tempeh

A piece of tempeh provides 19.9 grams of protein per 100 grams of cooked tempeh. It is a respected source of protein, iron, manganese, phosphorus, magnesium, and calcium and has a low sodium and carbohydrate content.

18 Wild Rice

Compared to long-grain rice varieties like brown rice and basmati, wild rice has a protein level that is roughly 1.5 times higher. Nearly 7 grams of protein and a ton of fiber, manganese, magnesium, copper, phosphorus, and B vitamins can all be found in a cup of cooked wild rice (164 grams). Wild rice, in contrast to its white equivalent, displays its pure bran, revealing a nutritional gold mine of fiber and a profusion of vitamins and minerals.

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Dr. Aabru
Dr. Aabru

I am Aabru Butt, an accomplished author and passionate advocate of holistic healing. My journey has led me to a BHMS degree from SRI GURUNANK DEV HOMEOPATHIC MEDICAL COLLEGE AND HOSPITAL, where I have cultivated a deep understanding of homeopathic medicine. My writing reflects a harmonious blend of practical experience and academic expertise, illustrating my commitment to providing accurate and insightful information.