Vegetarian Protein Rich Foods List


Vegetarian Protein Rich Foods List


If you're a vegetarian, or are looking to cut down on your meat consumption, it's important to know which foods will give you the most protein. This list of vegetarian protein-rich foods will help you make sure you're getting all the nutrients you need!

Beans and Legumes

There are a variety of beans and legumes that are rich in protein, making them perfect for vegetarians looking to add more protein to their diets. Some of the best options include lentils, black beans, kidney beans, chickpeas, and soybeans. Each of these beans and legumes offer a different array of nutrients, so it's important to mix up your options to get the most benefit.

Lentils are a great source of protein, with 18 grams in a one-cup serving. They're also high in fiber and iron, making them perfect for vegetarians who want to improve their overall health. Black beans are another excellent option, with 15 grams of protein per one-cup serving. Black beans are also a good source of magnesium, potassium, and folate.

Kidney beans are another option that offer a variety of nutrients. One cup of kidney beans provides 13 grams of protein as well as a good amount of fiber, iron, phosphorus, and copper. Chickpeas are also a good choice for vegetarians looking for protein-rich foods. One cup of chickpeas provides 14 grams of protein along with plenty of fiber and iron.

Soybeans are the final bean on

Nuts and Seeds

If you're looking for a protein-rich food that's also vegetarian, nuts and seeds are a great option. Not only are they packed with protein, but they're also a good source of healthy fats, vitamins, and minerals.

Almonds are one of the most popular nuts around, and for good reason. Just 1 ounce (28 grams) of almonds contains 6 grams of protein, making them a great snack for vegetarians and meat-eaters alike.

Pumpkin seeds are another nutrient-dense option, providing 7 grams of protein per ounce (28 grams). These little seeds are also a good source of magnesium, zinc, and iron.

If you're looking for a nut or seed butter that's high in protein, look no further than peanut butter. Just 2 tablespoons (32 grams) of this pantry staple provide 7 grams of protein.

Whole Grains

Grains are an important part of a vegetarian diet as they are a good source of complex carbohydrates, vitamins, minerals and fibre. They can be eaten as part of a main meal or as a snack.

There are many different types of grains available, so it is important to choose those that are high in protein and low in fat. Some of the best options include:

- Quinoa
- Oats
- Buckwheat
- Brown rice
- Wild rice
- Amaranth
- Teff

Tempeh and Tofu

Tempeh and tofu are two of the most popular vegetarian protein sources. Both are made from soybeans, and they offer a variety of health benefits.

Tempeh is a fermented food, which means it contains probiotics that can help improve gut health. It's also a good source of iron and magnesium. Tofu is a versatile food that can be used in a variety of recipes. It's an excellent source of protein and calcium, and it's also low in calories.

If you're looking for a delicious and nutritious way to get your protein, tempeh and tofu are two great options!


Seitan is a delicious and nutritious food that is perfect for vegetarians and vegans. Seitan is made from wheat gluten, which is the main protein found in wheat. It is high in protein and low in fat, making it an excellent source of vegetarian protein. Seitan can be used in a variety of recipes, including stir-fries, soups, and stews.


If you're looking for a delicious and nutritious vegetarian protein source, look no further than quinoa! This ancient grain is packed with all the essential amino acids your body needs to function properly, and it's also a good source of fiber, minerals, and vitamins. Plus, quinoa is incredibly versatile - you can use it in sweet or savory dishes, or even as a breakfast porridge. So next time you're looking for a hearty vegetarian meal, be sure to give quinoa a try!

Nutritional Yeast

If you're a vegetarian and are looking for foods that are high in protein, you may want to consider adding nutritional yeast to your diet. This food is often used as a condiment or seasoning, and is a good source of protein, vitamins, and minerals. Nutritional yeast is also low in fat and calories, making it a healthy addition to any meal.


If you're looking for a vegetarian protein-rich food list, leafy greens should be at the top. Kale, spinach, collard greens and Swiss chard are all excellent sources of protein, packing in around 4 grams per cooked cup. Not to mention, they're loaded with other nutrients like iron, calcium and vitamins A, C and K. So whether you're eating them raw in a salad or cooked in a dish, make sure to get your greens!

Fruits and Vegetables

Proteins are essential nutrients that the body needs to function properly. They are the building blocks of bones, muscles, skin, and blood.

While meats and dairy products are excellent sources of protein, there are many delicious fruits and vegetables that are also rich in this nutrient. Here is a list of some of the best vegetarian protein-rich foods:

Black beans: These little beans are packed with protein, fiber, and vitamins. One cup of black beans contains about 15 grams of protein.

Chickpeas: Also known as garbanzo beans, these legumes are a great source of protein and fiber. One cup of chickpeas contains about 14 grams of protein.

Lentils: These tiny beans are loaded with nutrients, including protein, fiber, and iron. One cup of cooked lentils contains about 18 grams of protein.

Soybeans: Soybeans are a versatile food that can be used in many different dishes. They are an excellent source of protein, containing about 28 grams per cup.