Top Sources of Vegetarian Protein

Adults should aim for about 46 grams of protein per day for women and about 56 grams of protein per day for men. And keep in mind that a range of 10 to 35 percent of your daily calories should come from protein1. Read below to discover the best sources of meatless protein per serving, and you’ll see how easy it is to meet your daily needs the vegetarian and vegan way.

Beans & Legumes (cooked)

black beans

Protein

Protein Per Serving

Garbanzo beans

17 grams per 1 cup

Lentils

17 grams per 1 cup

Kidney Beans

15 grams per 1 cup

Black Beans

14 grams per 1 cup

Black-eyed peas

13 grams per 1 cup

Green peas

7 grams per 1 cup

Peanuts

5 grams per 1 ounce

Vegetables (cooked)

collard greens

Protein

Protein Per Serving

Collard greens

5 grams per 1 cup

Spinach

5 grams per 1 cup

Mushrooms

4 grams per 1 cup

Corn

4 grams per 1 cup

Artichoke

3.5 grams per artichoke

Broccoli

3 grams per 1 cup

Nuts & Seeds

hemp seeds

Protein

Protein Per Serving

Hemp seeds

10 grams per 1 ounce

Almonds

6 grams per 1 ounce

Pistachios

6 grams per 1 ounce

Cashews

5 grams per 1 ounce

Chia seeds

5 grams per 1 ounce

Soy

tofu

Protein

Protein Per Serving

Tempeh

21 grams per 4 ounces

Edamame

12 grams per 1 cup

Tofu

9 grams per 4 ounces

Soymilk

7 grams per 1 cup

Soy Yogurt

6 grams per 8 ounces

Whole Grains (cooked)

brown rice

Protein

Protein Per Serving

Spelt

11 grams per 1 cup

Amaranth

9 grams per 1 cup

Quinoa

8 grams per 1 cup

Rolled oats

6 grams per 1 cup

Shredded wheat cereal

6 grams per 1 cup

Brown rice

5 grams per 1 cup

Whole wheat bread/tortilla

5 grams per piece

Dairy & Eggs*

eggs

Protein

Protein Per Serving

Nonfat Greek yogurt

17 grams per 6 ounces

Nonfat milk

8 grams per 1 cup

Eggs

6 grams per 1 egg

 

* = Dairy and eggs are considered vegetarian (not vegan) sources of protein.

1. Centers for Disease Control and Prevention: Protein