Protein is essential for building muscle, supporting metabolism, balancing blood sugar, and keeping you full for longer. You don’t need meat to hit your protein targets — there are plenty of powerful vegetarian protein sources if you know what to eat and how much. Below are the top 20 vegetarian protein sources, including exact portion sizes and how much protein each provides. All values are approximate and based on cooked or ready-to-eat portions.
1. Tofu
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Portion: 100g
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Protein: ~12g
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Why it’s great: Complete protein, versatile, absorbs flavour well
2. Tempeh
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Portion: 100g
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Protein: ~19g
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Why it’s great: Fermented soy, excellent for gut health and muscle building
3. Lentils (Cooked)
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Portion: 1 cup (200g)
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Protein: ~18g
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Why it’s great: Cheap, filling, great for heart health
4. Chickpeas (Cooked)
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Portion: 1 cup (165g)
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Protein: ~15g
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Why it’s great: Perfect for curries, salads, hummus
5. Black Beans (Cooked)
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Portion: 1 cup (170g)
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Protein: ~15g
6. Kidney Beans (Cooked)
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Portion: 1 cup (180g)
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Protein: ~13g
7. Greek Yoghurt (Low-Fat)
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Portion: 200g
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Protein: ~20g
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Why it’s great: High protein, great for digestion
8. Cottage Cheese
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Portion: 200g
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Protein: ~24g
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Why it’s great: Slow-digesting casein protein, ideal before bed
9. Eggs
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Portion: 2 large eggs
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Protein: ~12g
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Why it’s great: Complete protein with all essential amino acids
10. Quark
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Portion: 200g
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Protein: ~24g
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Why it’s great: Very high protein, low fat
11. Edamame (Soybeans)
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Portion: 1 cup (155g)
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Protein: ~17g
12. Seitan (Wheat Protein)
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Portion: 100g
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Protein: ~25g
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Why it’s great: One of the highest vegetarian protein sources
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⚠️ Not suitable for gluten intolerance
13. Quinoa (Cooked)
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Portion: 1 cup (185g)
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Protein: ~8g
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Why it’s great: Complete plant protein + carbs for training fuel
14. Chia Seeds
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Portion: 2 tablespoons (28g)
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Protein: ~5g
15. Pumpkin Seeds
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Portion: 30g handful
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Protein: ~9g
16. Almonds
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Portion: 30g handful
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Protein: ~6g
17. Peanut Butter
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Portion: 2 tablespoons (32g)
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Protein: ~8g
18. Protein-Fortified Plant Milk (Soy/Pea)
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Portion: 250ml glass
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Protein: ~8–10g
19. Protein Pasta (Lentil or Chickpea)
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Portion: 75g dry (serving)
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Protein: ~18–22g
20. Vegetarian Protein Powder
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Portion: 1 scoop (30g)
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Protein: ~20–25g
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Why it’s great: Easiest way to hit daily protein targets
How Much Protein Do You Actually Need?
As a rough guide:
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Sedentary: 0.8g per kg bodyweight
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Active: 1.2–1.6g per kg
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Muscle building: 1.6–2.2g per kg
Example:
A 75kg person training regularly may need 120–150g protein per day — which is very achievable with the foods above.
