Your Guide to Plant-Based Proteins (Vegetarian)

If you've told anyone about your dietary preferences, you've probably been told to make sure "you're not getting enough protein!"


The recommended dietary allowance (RDA) of protein is 46 grams per day for women and 56 grams per day for men.


Most Americans are getting far more protein than they need, despite their dietary preferences.


However, as a vegetarian, it's always great to be mindful of your protein intake, especially during a weight loss journey. It's also good to know that you have tons of options besides eggs, yogurt, and chickpeas to switch up your routine!


So let's take a look at some delicious and nutritious sources of vegetarian protein.


Beans & peas

  • Black beans: 8 grams per ½ cup cooked
  • Chickpeas: 7 grams per ½ cup cooked
  • Green peas: 5 grams per ½ cup cooked
  • Hummus: 4 grams per ¼ cup
  • Lentils: 9 grams per ½ cup cooked
  • Soybeans: 9 grams per ½ cup cooked

Soy Products

  • Soymilk: 7 grams per 1 cup
  • Soy yogurt: 4 grams per 1/2 cup
  • Tofu: 12 grams per 3 oz. firm, 6 grams per 3 oz. silken
  • Tempeh: 15 grams per 3 oz.
  • Textured vegetable protein: 12 grams per ¼ cup dry

Dairy Products

  • Milk: 8 grams per 1 cup
  • Cottage cheese: 14 grams per 1/2 cup
  • Goat cheese: 5 grams per 1 oz
  • Greek yogurt: 11 grams per ½ cup
  • Plain yogurt: 5 grams per ½ cup

Nuts & Seeds

  • Almonds: 7 grams per ¼ cup
  • Chia seeds: 5 grams per 2 tbsp
  • Flaxseed: Hemp seeds: 6 grams per 2 tbsp
  • Peanut butter: 8 grams per 2 tbsp
  • Pumpkin seeds: 7 grams per ¼ cup
  • Sunflower seeds: 6 grams per ¼ cup
  • Tahini: 6 grams per 2 tbsp

Grains

  • Buckwheat: 6 grams per ¼ cup uncooked or ¾ cup cooked
  • Cream of rice: 6 grams per ¼ cup uncooked or ¾ cup cooked
  • Quinoa: 6 grams per ¼ cup uncooked or ¾ cup cooked 
  • Steel cut oats: 7 grams per ½ cup dry or ¾ cup cooked
  • Whole grain bread: 4 grams per slice
  • Whole grain pita: 6 grams per pita

Veggies

  • Artichoke hearts: 5 grams per 1 cup
  • Asparagus: 4 grams per 1 cup
  • Broccoli: 3 grams per 1 cup
  • Brussel sprouts: 3 grams per 1 cup
  • Corn: 5 grams per 1 cup
  • Mushrooms: 3 grams per 1 cup

Other

  • Black bean spaghetti: 25 grams per 2 oz
  • Egg whites: 7 grams per ¼ cup
  • Eggs: 6 grams per egg
  • Nutritional yeast: 8 grams protein per 2 tbsp
  • Plant-based protein powder: 14-24 grams per scoop
  • Mung bean noodles: 20 grams per 2 oz
  • Quorn (mycoprotein): 13 grams per 3 oz
  • Spirulina: 4 grams per tbsp
  • Seitan: 21 grams per 3 oz