What are high protein foods for a vegetarian?!

Question: What are high protein foods for a vegetarian?
I am getting sick of tofu, peanut butter and toast.


High Protein Vegetarian Foods

There is always a lingering question on how to obtain enough protein in a vegetarian diet. Plant sources contain adequate amounts of dietary protein. Soy protein is equivalent to animal protein and can serve as an exclusive source of protein intake. With a reasonably varied diet, protein is protein regardless if it comes from an animal or a plant. With an array of selections, either raw or packaged, locating high protein foods takes little energy.


Scientific studies confirm that vegetarians suffer less from health concerns including high blood pressure, heart disease, obesity, diabetes and cancer. A healthful vegetarian diet based on high proteins such as whole grains, pulses, nuts, fruits and vegetables is good for your heart and low in fat.


High protein sources include but are not limited to: eggs, soybean, whole grains (brown rice, barley, quinoa, oatmeal and wheat), nuts and seeds (pumpkin, almond, hemp, sunflower and sesame), pulses (beans, peas and lentils) and almond butter. Vegetables include broccoli, kale, spinach, squash and pumpkin. Green plants such as algae and wheat grass are another high-protein resource.


The amount of high protein needed depends on body type. Different foods contain different amounts of protein. Beans, pulses and soybean take the place of meat and fish as a major source of high protein.


For those on the go who want a high-protein vegetarian selection, many options are available. In the refrigerator or freezer section of the grocery, one can select seitan (wheat-based protein), flavored baked tofu, soy sausage and deli meats, smart ground, BBQ ribs and gardenburgers.


There is a misconception that a vegetarian diet cannot be healthy unless certain foods are combined for complete protein. Research consistently shows that vegetarians and vegans have a satisfactory protein intake. Eating enough variety daily can easily meet individual requirements.

Protein is such a concern for vegans and vegetarians. It need not be. Your body will build exactly the protein it needs from the amino acids in plant based foods. Just make sure your eating a varied and adequate amount of whole grains, fruits and veggies. If you are still desiring plant based protein suggestions try: quinoa, edemame, any type of beans, lentils, peas, almonds or almond butter. Skip protein shakes it's hard on the body to process concentrated amounts of anything. Think whole foods, not stripped down, processed or manufactured ones.

Soy milk, (I like vanilla Silk) tree nuts, beans, legumes.
Try vegetarian chili, beans & cornbread, anything with nuts, lentil stew, soy milk over oatmeal. Oats have the highest protein of any grain.
You don't say if you're strict vegan, but if you do use dairy and eggs, those are excellent sources of protein.
I am a vegaquarian, meaning I do eat fish twice a week. for the omega 3's and protein.
(I hate tofu)

Black beans 1/2 cup cooked 113 7.6 20.4 .5
Garbanzo (chickpeas) 1/2 cup cooked 134 7.3 22.5 2.1
Kidney beans 1/2 cup cooked 112 7.6 20.1 .4
Lentil beans 1/2 cup cooked 115 8.9 19.9 .4
Lima beans 1/2 cup cooked 108 7.3 19.6 .4
Navy beans 1/2 cup cooked 129 7.9 24.0 .5
Soybeans (edamame) 1/2 cup cooked 127 11.1 10.0 5.8
Tofu 1/2 cup fresh 94 10.0 2.3 5.9


Cheddar cheese 1 ounce 114 7.1 .4 9.4
Cottage cheese 1/2 cup 110 14.0 3.1 5.0
Cottage cheese, lowfat 1/2 cup 90 16.0 3.0 1.0
Egg 1 large 75 6.3 0 5.0
Milk, lowfat 1 cup 121 8.1 11.7 4.7
Milk, skim 1 cup 86 8.4 11.8 .4
Muenster cheese 1 ounce 104 6.7 .3 8.5
Swiss cheese 1 ounce 107 8.1 1.0 7.8
Yogurt, lowfat 1 cup 144 11.9 16 3.5
Yogurt, nonfat 1 cup 127 13.0 17.4 .4

Anchovies, in water 1 ounce 37 5.8 0 1.4
Halibut 3 ounces 93 17.7 0 2.0
Mackerel 3 ounces 180 15.8 0 11.8
Salmon 3 ounces 121 16.9 0 5.4
Sardines, in water 1 can 130 22.0 0 5.0
Tuna, tongol 1/4 cup 70 16.0 0 0

Oatmeal, rough cut 1 cup 145 6.0 25.2 2.4
Pancake, buckwheat 1 4" diameter 54 1.8 6.4 2.2
Pancake, whole wheat 1 4" diameter 74 3.4 8.8 3.2
Popcorn, dry 1 cup 54 1.8 10.7 .7
Rice, brown, cooked 1/2 cup 108 2.4 22.8 .8
Rye bread 1 slice 56 2.1 12 .3
Whole wheat bread 1 slice 56 2.4 11 .7

Chicken breast 4 ounces 193 29.3 0 7.6
Chicken, light meat, no skin 4 ounces 196 35.1 0 5.1
Chicken, dark meat, no skin 4 ounces 232 31.0 0 5.1
Turkey, light meat, no skin 4 ounces 178 33.9 0 3.7
Turkey, dark meat, no skin 4 ounces 212 32.4 0 8.2


If you eat a variety of plenty of whole foods you needn't worry about protein.

That said:

The bean and nut categories have the highest protein. Quinoa is also great for protein.

Tempeh, seitan, Quorn (if you're not vegan), beans, soy milk, almond milk, quinoa (loaded with protein). And if you're not vegan: cheese, milk, eggs, and yogurt.

Fake Meats
Brown Rice


That's funny.
Try any kind of beans. ( baked beans, broad beans, lentils etc )
Full of proteins.

Or else, just take powdered protein supplement ( the kind bodybuilders use ). You get them in any pharmacy.

Beans, hummus, nuts. Make a pesto with some cashews or sunflower seeds and add some cannellini beans to your pasta. It's much more nutritious and less boring than just pasta and sauce.

go for lentils and chickpeas....they can be cooked in alot of ways and are high in protein...i think...maybe check the chickpeas but definantly lentils.

Walnuts,almonds,mung beans,lentils,organic soy(no GMOs)onoccasion we eat wild caught Alaskan Sokeye salmon


Kidney Beans, Soya Beans, Moong Dal, Rajmah Dal, Banana

If your store carries them, LightLife products are delicious. You could also try Quinoa.

lima beans and nuts.

The consumer Foods information on foodaq.com is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.
Copyright © 2007 FoodAQ - Terms of Use - Contact us - Privacy Policy

Food's Q&A Resources