Vegetarian source of protein

According to the Vegetarian Times, more than 7.3 million Americans are vegetarians, and an additional 22.8 million follow a vegetarian influenced diet.1 As more people watch what they eat in their quest to be healthy, many of them are becoming vegetarians. While being mindful of what a person eats is essential to good health, it's also important to ensure the body gets all the nutrients it needs to function properly. One such nutrient is protein.

Vegans and Vegetarians Defined

Some people may interchange the terms vegan and vegetarian but they are two distinct types of individuals:

A vegan is someone who does not eat or use animal products. They do not eat meat, eggs, dairy products and all other animal-derived ingredients. The average vegan may not eat refined white sugar, some wines and other foods that are processed using animal products. This type of diet is called Veganism.

The Vegetarian Society defines a vegetarian as a person who lives on a diet of grains, pulses, nuts, seeds, vegetables, and fruits with or without the use of dairy products or eggs. Vegetarians do not eat any meat, poultry, game, fish, shellfish, or by-products of slaughter. There are several types of vegetarians, with the most common type (Lacto-Ovo vegetarians) eating both dairy product and eggs.

Do Vegans and Vegetarians Get Enough Protein?

Some people may be interested in eating more vegetarian dishes, but are afraid they will become deficient in certain nutrients like protein. While red meat, fish, dairy products and poultry are some of the best sources of protein, they are not the only source. It is suggested that the average sedentary man consumes 56 grams of protein daily, while the average sedentary woman consumes 46 grams per day. Many experts agree that individuals who follow a vegan or vegetarian diet should have no problem getting their recommended daily allowance of protein.

Top Sources of Non-Meat Protein

The following non-meat foods are high in protein, making them ideal for both vegans and vegetarians alike:2



 (1 cup)


(1 cup)


1 serving


(1 cup)

Nuts & Seeds

(1 ounce)


(1 cup)

Seitan 31g

Wheat Germ 33g

Dried Apricots 3.4g

Peas 9g

Peanuts 7g

Low-fat Cottage Cheese  26g

Soybeans 29g

Buckwheat 24g

Raisins 3.1g

Spinach 5g

Almonds 6g

Low-fat Yogurt 13g

Tempeh 21g

Quinoa 9g

Guava 2.6g

Artichoke 4g

Brazilian Nuts 4g

Low-fat Milk 9g

Lentils 18g

Oats 7g

Dates 2.4 g

Broccoli 4g

Walnuts 4g

Skim Milk 8g

Garbanzo Beans 18g

Wild Rice 7g

Prunes 2.2g

Brussel sprouts 4g

Pumpkin Seeds 8g

Sharp Cheddar Cheese 7g

Black Beans 15g

Brown Rice 5g

Avocado 2g

Collard Greens 4g

Sunflower Seeds 6g

Soy Milk


Kidney beans 13g

Barley 4g

Figs 1g

Potatoes 4g

Flaxseed 6g

Eggs 6g


There are many non-meat sources of protein for vegans and vegetarians to choose from. Eating a variety of foods daily is key in getting enough protein and other nutritional needs met as well.




Article By:

 Jeff White



Jeff White is a certified personal trainer, author and wellness coach. He believes a strong mind and body go hand in hand, and both are needed for optimum performance. Jeff is the author of the award winning and Amazon Best Seller The 3 Pillars of Strength: Increasing Your Physical, Mental, and Spiritual Fitness.