Protein is an important part of our diet. It’s a building block for our muscles, skin, enzymes, hormones, and much more. While many associate protein with meat, there are numerous vegetarian and vegan sources that can help supply the daily requirement of this essential macronutrient. Here, we’ll explore some high-protein foods suitable for vegetarians and vegans. We’ll break them down in terms of grams of protein and kcals, starting with the highest protein content first:

High Protein Foods for Vegetarians:

Quinoa – 14g of protein per 100g | Approx. 368 kcals
Greek Yoghurt – 10g of protein per 100g | Approx. 59 kcals
Lentils – 9g of protein per 100g | Approx. 116 kcals
Cottage Cheese – 11g of protein per 100g | Approx. 98 kcals
Eggs – 6g of protein per egg | Approx. 68 kcals
Chia Seeds – 4.7g of protein per 15g (1 tablespoon) | Approx. 78 kcals
Milk – 3.4g of protein per 100ml | Approx. 42 kcals
Cheese (Hard) – 25g of protein per 100g | Varies depending on type, but roughly 400 kcals

High Protein Foods for Vegans:

Seitan (Wheat Gluten) – 75g of protein per 100g | Approx. 370 kcals
Tofu – 8g of protein per 100g | Approx. 70 kcals
Tempeh – 19g of protein per 100g | Approx. 193 kcals
Edamame Beans – 11g of protein per 100g | Approx. 122 kcals
Black Beans – 21g of protein per 100g | Approx. 339 kcals
Chickpeas – 19g of protein per 100g | Approx. 164 kcals
Spirulina – 57g of protein per 100g | Approx. 290 kcals
Hemp Seeds – 32g of protein per 100g | Approx. 566 kcals
Almonds – 21g of protein per 100g | Approx. 576 kcals
Peanut Butter – 25g of protein per 100g | Approx. 588 kcals

It’s important to remember that while protein content is essential, it’s also crucial to maintain a balanced diet by considering other nutrients like vitamins, minerals, and fibres. Whether you’re vegetarian or vegan, a diverse range of protein-rich foods is available to help you maintain a nutritious and balanced diet.