The best vegetarian protein sources

Animal foods like meat, fish, dairy and eggs are often referred to as ‘complete’ sources of protein (meaning they contain all of the nine essential amino acids), and certain plant sources are too. However, others may be lacking adequate amounts of some of the essential amino acids. The most likely amino acids to be at low levels in plants are lysine, methionine, cysteine, tryptophan and threonine.

How much protein do we need a day?

In the UK, adults are advised to eat 0.75g of protein for each kilogram they weigh, this is the Reference Nutrient Intake (RNI) and is based on an average, sedentary adult. This will vary over your lifetime and depend on your individual circumstance. For example, a more active person, such as an athlete in training, will require more protein than someone living a sedentary lifestyle. On average, guidelines suggest men should aim to eat around 55g of protein a day and women should aim for around 45g of protein daily.

Read on to discover how you can meet your daily needs.

The best high-protein vegetarian foods

If you're cutting out certain food groups like meat and fish, you might think your protein choices are limited, but there are lots of options to choose from and you’ll be packing in a number of other nutrients as well.

1. Legumes, beans and pulses

Legumes include all types and forms of beans and peas – examples include peanuts, soya beans, fresh peas and beans, whereas pulses are the dried versions of these. Pulses are an excellent storecupboard source of protein – for example, 100g of boiled lentils contains around 9g of protein and are a hearty way to bulk up soups, stews and casseroles. Chickpeas, black beans, kidney beans and even baked beans are an easy way to power up your protein intake.

Try our warm roasted squash & puy lentil salad

2. Soya

Soya beans are a legume worthy of their own mention – that’s because soy protein is a very versatile ingredient and can be turned into many delicious foods. Tofu, for example, is made from the curds of soy milk and can be great when bulking out veggie stir-fries or salads. It comes in different forms: silken, firm or extra firm and is another low-calorie, high-protein ingredient you can make use of relatively easily – 100g of firm tofu contains around 8g of protein. Soya beans themselves can be eaten alone or turned into soy milk, miso or tempeh. Per 100g, soya beans contain around 14g of protein. Although plant and animal proteins are digested in different ways by our bodies, soya is a great veggie substitute for meat and is very versatile.

Try our smoky tofu tortillas for an extra hit of protein in your wraps.

Discover more info in our health benefits of tofu guide.

3. Cereals and grains

There are also a range of cereals and grains such as oats, barley, rice and quinoa that can add protein to a recipe. Quinoa in particular is a valuable veggie ingredient as it is classed as a ‘complete’ protein. This means it contains all nine of the essential amino acids.

Learn more about the health benefits of quinoa.

And it's well worth having that bowl of porridge in the morning – 50g of oats made with 275ml semi-skimmed milk contains around 15g of protein.

Try our quinoa salad with grilled halloumi.

4. Dairy

Dairy products are packed full of calcium and protein, which are both essential for a healthy diet – 100ml of semi-skimmed cow's milk contains around 3g of protein, while 100g of cheddar cheese contains around 25g of protein. Choose reduced-fat options if you are concerned about saturated fat and calories. Vegan alternatives include nut milks, such as hazelnut or almond milk, but be aware that shop-bought versions contain very low levels of protein and choose the fortified version, where possible, to support your intake of calcium and other vital nutrients. Soya milk is the most comparable with dairy in terms of protein content.

Learn how to make your own dairy-free milk in our easy-to-follow guide.

A spoonful of Greek yogurt is also a great way to add in protein, with around 6g for every 100g of yogurt. Try topping your muesli, smoothie bowls or cereal with a hearty dollop.

Try our milk-based super berry smoothie to kick off your day.

5. Eggs

This cheap protein food is a source of important nutrients including vitamin D and choline. An average hard-boiled egg contains around 7g of protein and makes a nutritious, filling breakfast or lunchtime meal. They're also easily digestible and low in calories. Try our protein-rich scrambled egg & feta hash.

Read up on the benefits of eggs in our ultimate egg guide.

6. Nuts and seeds

Nuts and seeds are a handy, snackable form of protein and essential fats. There are certain types that are particularly protein rich: almonds, cashews, chia seeds and flaxseeds are all popular protein options. A 30g portion of almonds contains around 6g of protein and will see you through the afternoon slump.

Get more information on the health benefits of nuts in our essential guide.

Read more about protein:

The 10 best vegan protein sources
Is protein powder good for you?
How much protein do I need?
How much protein to build muscle?
Protein and carbs – get the balance right

Want to bulk up the protein on your plate? Check out our high-protein recipe collections for more inspiration:

High-protein snacks
High-protein breakfasts
High-protein lunches
High-protein dinners
More high-protein recipes

This article was last reviewed on 10 December 2024 by Kerry Torrens.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.