High-Protein Vegetarian Foods: The 10 Best Sources and How to Use Them

Protein is often treated as the exclusive domain of meat-eaters — which is both inaccurate and unhelpful. A well-constructed vegetarian diet can meet protein requirements just as effectively, provided you know which foods to prioritise and how to combine them.

Below are the ten most reliable plant-based and vegetarian protein sources, with practical notes on how to incorporate each one.

Why Protein Quality Matters for Vegetarians

Most discussions about vegetarian protein stop at grams per serving. But protein quality matters too. Animal proteins are “complete” — they contain all nine essential amino acids in the proportions the body needs. Most plant proteins are incomplete, meaning they are low in one or more essential amino acids.

This doesn’t mean plant proteins are inferior. It means variety is important. Eating a range of sources across the day — not necessarily at every meal — ensures you get the full amino acid spectrum. A few plant foods (tempeh, edamame, quinoa) are complete proteins in their own right.

The 10 Best Vegetarian Protein Sources

1. Tempeh — ~19 g per 100 g

Fermented soy makes tempeh one of the most protein-dense plant foods available — and the fermentation process improves digestibility and adds beneficial bacteria. It’s also a complete protein. Use it sliced and pan-fried, crumbled into stir-fries, or marinated and baked.

2. Edamame — ~11 g per 100 g (cooked)

Immature soybeans are a rare complete plant protein and one of the easiest to prepare: steam from frozen, add salt, done. They also provide fibre, folate, and vitamin K2. A good snack or salad addition with minimal effort.

3. Lentils — ~9 g per 100 g (cooked)

Red, green, or black — lentils are one of the most versatile and affordable protein sources in any diet. They’re also rich in iron and folate. Combine with a vitamin C source at the same meal to enhance iron absorption, since plant-based (non-haem) iron is absorbed less efficiently than haem iron from meat.

4. Greek Yoghurt — ~10 g per 100 g

For lacto-vegetarians, Greek yoghurt is an outstanding protein source with a favourable amino acid profile, plus calcium and probiotics. Full-fat versions tend to be more satiating; look for plain varieties to avoid added sugars.

5. Cottage Cheese — ~11 g per 100 g

Often overlooked, cottage cheese is high in casein — a slow-digesting protein that makes it especially useful before sleep or between meals when you want sustained amino acid release. It’s mild enough to work in both savoury and sweet preparations.

6. Chickpeas — ~8 g per 100 g (cooked)

Chickpeas are a staple across Mediterranean and Middle Eastern cuisines for good reason: they’re filling, affordable, and hold up well in everything from soups and stews to roasted snacks. Pair with tahini (sesame paste) and you improve the combined amino acid profile significantly.

7. Quinoa — ~4 g per 100 g (cooked), complete protein

Quinoa is technically a seed but functions as a grain in cooking. Its main distinction is completeness — all nine essential amino acids are present, which is unusual for a plant food. It also digests relatively quickly, making it a good pre-workout carbohydrate with a protein bonus.

8. Hemp Seeds — ~31 g per 100 g (raw)

Hemp seeds are arguably the most protein-dense option on this list by weight. They’re also a complete protein and a good source of omega-3 and omega-6 fatty acids in a roughly 3:1 ratio. Add to smoothies, oats, or salads — they have a mild, nutty flavour that works broadly.

9. Tofu — ~8–17 g per 100 g (depends on firmness)

Firm and extra-firm tofu have significantly more protein than silken varieties. Tofu absorbs marinades readily and takes on a crisp texture when pan-fried or baked. It’s also a good dietary source of calcium, particularly in calcium-set varieties.

10. Eggs — ~13 g per 100 g

For ovo-vegetarians, eggs remain one of the most bioavailable protein sources available, with a digestibility score among the highest of any whole food. They also supply B12, choline, and selenium — nutrients that can be difficult to obtain from plants alone. Two to three eggs per day is well within normal ranges for most healthy adults.

Practical Notes on Meeting Your Target

A general guideline for adults not engaged in intensive training is 0.8 g of protein per kilogram of bodyweight per day. For active individuals, 1.2–2.0 g/kg is a more appropriate range depending on training volume and goals. Meeting these targets on a vegetarian diet is entirely achievable with the foods above — it simply requires a bit more intentional planning than a diet centred on meat.

A few practical principles:

• Anchor each meal with a protein source. Lentils at lunch, Greek yoghurt at breakfast, tofu or eggs at dinner — this distributes intake evenly and prevents deficits you’ll try to compensate for late in the day.
• Combine legumes with grains. Rice and lentils, hummus and pitta, corn and black beans — these pairings provide complementary amino acid profiles even if you don’t think about it consciously.
• Don’t neglect B12. B12 is found naturally only in animal products. Vegetarians who eat eggs and dairy have some intake, but often not enough to maintain optimal levels. A reliable B12 supplement or fortified food is worth considering.
• Iron absorption matters. Plant iron is less bioavailable. Eating iron-rich foods (lentils, tofu, hemp seeds) alongside vitamin C, and avoiding tea or coffee with meals, improves absorption meaningfully.

Know What You’re Actually Getting

If you want a clearer picture of your nutritional status — including iron, ferritin, B12, folate, and protein markers like albumin — a targeted blood test can show you where you stand rather than where you assume you stand.

→ Explore our lab testing options to see what we measure and how it works.

For quality supplements including B12 and iron support, see our supplement shop.