High-Protein Foods for Vegetarians: Best Sources and How Much You Need

01Dairy

Eggs and dairy (approximate protein)

• Greek yoghurt (200 g): about 18–20 g.
• Skyr or quark (150 g): about 15–17 g.
• Cottage cheese (100 g): about 11 g.
• Eggs (2 large): about 12–13 g.
• Milk (250 ml): about 8 g.
• Cheddar (30 g): about 7–8 g.
• Paneer (100 g): about 18–20 g.
• Dairy and eggs provide complete protein with all essential amino acids.

02Soy

Soy and meat alternatives

• Tempeh (100 g): about 19 g.
• Firm tofu (100 g): about 12–17 g.
• Seitan (100 g): about 20–25 g.
• Edamame (100 g): about 11 g.
• Soy milk (250 ml): about 7–8 g.
• Mycoprotein products (100 g): about 11–15 g.
• Soy is a complete protein; seitan is made from wheat gluten and is low in lysine, so pair it with legumes.

03Legumes

Legumes, grains, nuts and seeds

• Lentils, cooked (100 g): about 9 g.
• Chickpeas or beans, cooked (100 g): about 7–9 g.
• Lentil or chickpea pasta (75 g dry): about 15–18 g.
• Quinoa, cooked (185 g): about 8 g.
• Wholemeal bread (2 slices): about 8 g.
• Oats (40 g): about 5 g.
• Hemp seeds (30 g): about 9–10 g.
• Pumpkin seeds (30 g): about 9 g.
• Peanut butter (2 tablespoons): about 7–8 g.
• Almonds (30 g): about 6 g.

04Need

How much protein do vegetarians need?

• About 0.75 g per kilogram of body weight a day in UK guidance, and 0.8 g in US guidance.
• Older adults may benefit from 1.0–1.2 g per kilogram.
• People doing regular strength training often aim for 1.4–2.0 g per kilogram.
• A meta-analysis found muscle gains from resistance training plateau at around 1.6 g per kilogram.
• For more detail, see how much protein to build muscle.

05Combining

Do you need to combine proteins?

Plant proteins differ in their amino acid profiles: grains tend to be lower in lysine, while legumes are lower in methionine. Eating a variety over the day provides all essential amino acids. A review of vegetarian diets concluded that it is not necessary to combine proteins at every meal, and that vegetarians eating a varied diet generally meet their needs. Classic combinations such as beans on toast, rice and dal or hummus with pitta are still a simple way to boost protein quality.

06Quality

Protein quality and digestibility

Animal-based foods and soy are highly digestible and contain a good balance of amino acids. Some plant proteins are slightly less digestible because of fibre and anti-nutrients, so vegetarians, especially vegans, may need a little more total protein than meat-eaters to get the same benefit. Cooking, soaking, sprouting and fermenting improve digestibility. Including dairy, eggs or soy at most meals makes reaching targets easier.

07Day

A sample high-protein vegetarian day (about 100 g)

• Breakfast: Greek yoghurt with oats, berries and hemp seeds (about 28 g).
• Lunch: lentil and quinoa salad with feta and pumpkin seeds (about 25 g).
• Snack: two boiled eggs and an apple (about 13 g).
• Dinner: tofu and edamame stir-fry with brown rice (about 28 g).
• Evening: a glass of milk or soy milk (about 8 g).

08Snacks

High-protein vegetarian snacks

• Cottage cheese with fruit.
• Roasted chickpeas or edamame.
• Hummus with wholegrain crackers.
• Peanut butter on wholegrain toast.
• A smoothie with milk, yoghurt and seeds.
• More ideas in snacks high in protein.

09Vegan

Tips for vegans

• Make soy foods and legumes daily staples.
• Use fortified soy milk and yoghurt, which provide protein, calcium and often B12.
• Add seeds and nuts to meals.
• Try lentil or chickpea pasta.
• Consider a pea or soy protein powder if needs are high.
• Plan for other nutrients too; see iron-rich foods for vegetarians.

10Vegetables

What about vegetables?

Most vegetables contain only small amounts of protein, but some, such as peas, edamame, broccoli and spinach, contribute more than others. They are best seen as a useful extra rather than a main protein source. A list is in our guide to vegetables high in protein.

11Athletes

Protein for vegetarian athletes

Vegetarian athletes can build and maintain muscle as well as meat-eaters when protein and energy intake are adequate. Spreading 20–40 g of protein across four or five meals and snacks, including a protein-rich meal after training, helps. Dairy, eggs and soy are particularly rich in leucine, the amino acid that triggers muscle building. Pea and soy protein powders can be useful when needs are high or appetite is low.

12Summary

Key points to remember

• Vegetarians can meet protein needs with a varied diet.
• Eggs, dairy, soy, seitan and legumes are the richest sources.
• Combining at every meal is not necessary; variety over the day is enough.
• People with higher needs may benefit from planning or advice.