Where Do Vegetarians Get Their Protein? Plant-Based Sources as Alternatives to Animal Protein

Many new vegetarians worry about getting enough protein. The good news is that a balanced vegetarian diet can easily provide all the necessary nutrients. Foods such as tofu, tempeh, peanuts, vegetarian meats, and plant-based milks are all excellent options.

1. The Role of Protein in the Body

Protein is one of the three primary nutrients our bodies need, along with carbohydrates and fats. It helps build muscles, bones, skin, hair, blood, and connective tissues. Protein also helps make antibodies, enzymes, hormones, and other essential compounds.

Not getting enough protein can make you feel tired, lower your immunity, and cause muscle loss over time. Getting enough protein helps you grow, stay healthy, and have the energy you need each day.

2. Where Can Vegetarians Get Protein?

You can find plant-based protein in many natural foods. Here are the main types of vegetarian foods that are high in protein and worth including often:

Legumes are rich in protein

2.1 Beans and Legumes

Beans are a top protein source for vegetarians. Lentils, green beans, black beans, red beans, peas, and chickpeas all provide a rich source of protein and fiber, as well as iron and other essential minerals. Here’s how much protein they have per 100g:

Soybeans	16.6	Iron, Calcium, Magnesium, Potassium, Zinc
Lentils	9.0	Iron, Magnesium, Potassium, Folate
Green beans	8.0	Iron, Magnesium, Potassium, Vitamin B1
Black beans	8.9	Iron, Magnesium, Potassium, Folate
Red beans	8.7	Iron, Potassium, Phosphorus, Magnesium
Chickpeas	8.9	Iron, Magnesium, Potassium, Zinc, Folate
White beans	7.0	Iron, Calcium, Magnesium, Potassium
Peas	5.4	Iron, Vitamin C, Folate, Magnesium

2.2 Nuts and Seeds

Nuts and seeds usually have less protein than beans, but they’re great for adding extra protein to your snacks. Here’s the protein content per 100g:

Sunflower seeds	20.8	Vitamin E, Magnesium, Selenium, Fiber
Pumpkin seeds	19.0	Iron, Magnesium, Zinc, Phosphorus
Chia seeds	16.5	Omega-3, Fiber, Calcium, Iron
Flax seeds	18.3	Omega-3, Fiber, Lignan, Magnesium
Almonds	21.2	Vitamin E, Calcium, Magnesium, Fiber
Cashews	18.2	Magnesium, Iron, Zinc, Vitamin B6
Walnuts	15.2	Omega-3, Copper, Manganese, Antioxidants
Macadamia	7.9	Omega-7, Magnesium, Iron, Healthy fats
Peanuts	25.8	Vitamin E, Niacin (B3), Magnesium, Healthy fats

Nuts and seeds contain less protein than legumes but are packed with minerals.

2.3 Whole Grains

Whole grains have less protein than beans, but they’re full of complex carbs, B vitamins, and minerals. Here’s the protein content per 100g:

Brown rice	2.6	Magnesium, Selenium, Vitamin B3, Manganese
Oats	2.5	Iron, Magnesium, Zinc, Vitamin B1
Barley	2.3	Selenium, Magnesium, Phosphorus, Vitamin B3
Quinoa	4.4	Magnesium, Manganese, Iron, Fiber
Whole-grain bread	12.0	Iron, Zinc, Vitamin B1, Fiber
Whole-grain pasta	5.0	Iron, Magnesium, Vitamin B3, Fiber
Seitan (wheat gluten)	25.0	Concentrated protein, Iron, Phosphorus, Starch-free

Nuts and seeds contain less protein than legumes but are packed with minerals.

2.3 Whole Grains

Whole grains have less protein than beans, but they’re full of complex carbs, B vitamins, and minerals. Here’s the protein content per 100g:

Brown rice	2.6	Magnesium, Selenium, Vitamin B3, Manganese
Oats	2.5	Iron, Magnesium, Zinc, Vitamin B1
Barley	2.3	Selenium, Magnesium, Phosphorus, Vitamin B3
Quinoa	4.4	Magnesium, Manganese, Iron, Fiber
Whole-grain bread	12.0	Iron, Zinc, Vitamin B1, Fiber
Whole-grain pasta	5.0	Iron, Magnesium, Vitamin B3, Fiber
Seitan (wheat gluten)	25.0	Concentrated protein, Iron, Phosphorus, Starch-free

AnB vegan banh mi come in three varieties: An Lành, An Lạc, and An Vui.

Lunch:

Banh Tam Bi Chay features soft rice noodles accompanied by coconut cream, vegetarian pâté, shredded bean-based pork, and tempeh spring rolls. Try it with a plant-based corn and nut milk for more protein, calcium, and healthy fats.

Ann Food’s vegan banh tam bi is cooked lightly and served with creamy coconut milk.

Dinner:

A light, sautéed wheat pasta dish with vegetables and mushrooms provides a balance of protein and complex carbohydrates. It’s a filling but easy-to-digest dinner.

Ann Food’s vegan banh tam bi is cooked lightly and served with creamy coconut milk.

Dinner:

A light, sautéed wheat pasta dish with vegetables and mushrooms provides a balance of protein and complex carbohydrates. It’s a filling but easy-to-digest dinner.