May 2022

The 13 Best Protein Sources Vegetarians

By Parul Dube

Here are 13 plant foods that contain a high amount of protein per serving.

Tofu, tempeh, and edamame

All three soy-based proteins contain iron, calcium, and 12–20 grams of protein per 3.5-ounce (100-gram) serving


Lentils are also a great source of fiber, providing over half of your recommended daily fiber intake in a single cup (198 grams)


They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds

Nutritional yeast

Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12

Hemp seeds

Hemp seeds also contain high levels of magnesium, iron, calcium, zinc, and selenium.

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Green peas

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins

Amaranth and quinoa

Amaranth and quinoa provide 8–9 grams of protein per cooked cup (185 grams) and are complete sources of protein

Soy milk

Not only does it contain 6 grams of protein per cup (244 mL), it’s also an excellent source of calcium, vitamin D, and vitamin B12

Oats and oatmeal

Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of fiber.

Chia seeds

With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve their spot on the list of top plant-based proteins


One ounce (28 grams) contains 5–7 grams of protein, depending on the variety

Protein-rich fruits and vegetables

Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts


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