Read below to discover the best sources of meatless protein per serving, and you’ll see how easy it is to meet your daily needs the vegetarian and vegan way.
Beans & Legumes (cooked)
Protein per serving
Garbanzo Beans - 17 grams per 1 cup
Lentils - 17 grams per 1 cup
Kidney Beans - 15 grams per 1 cup
Black Beans - 14 grams per 1 cup
Black-eyed Peas - 13 grams per 1 cup
Green Peas - 7 grams per 1 cup
Peanuts - 5 grams per 1 ounce
Vegetables (cooked)
Protein Per Serving
Collard greens -5 grams per 1 cup
Spinach - 5 grams per 1 cup
Mushrooms - 4 grams per 1 cup
Corn - 4 grams per 1 cup
Artichoke - 3.5 grams per artichoke
Broccoli - 3 grams per 1 cup
Nuts & Seeds
Protein Per Serving
Hemp seeds - 10 grams per 1 ounce
Almonds - 6 grams per 1 ounce
Pistachios - 6 grams per 1 ounce
Cashews 5 - grams per 1 ounce
Chia seeds 5 - grams per 1 ounce
Soy
Protein Per Serving
Tempeh - 21 grams per 4 ounces
Edamame - 12 grams per 1 cup
Tofu - 9 grams per 4 ounces
Soymilk - 7 grams per 1 cup
Soy Yogurt - 6 grams per 8 ounces
Whole Grains (cooked)
Protein Per Serving
Spelt - 11 grams per 1 cup
Amaranth - 9 grams per 1 cup
Quinoa - 8 grams per 1 cup
Rolled oats - 6 grams per 1 cup
Shredded wheat cereal - 6 grams per 1 cup
Brown rice - 5 grams per 1 cup
Whole wheat bread/tortilla - 5 grams per piece
Dairy & Eggs
Protein Per Serving
Nonfat Greek yogurt - 17 grams per 6 ounces
Nonfat milk - 8 grams per 1 cup
Eggs - 6 grams per 1 egg
* = Dairy and eggs are considered vegetarian (not vegan) sources of protein.
