Hey, fellow food enthusiasts! Welcome back to my corner of the internet, where we’re all about celebrating a vibrant and nourishing lifestyle. As a South Asian American with a passion for cooking, beauty, travel, and all things lifestyle, I’m excited to delve into a topic that I have been looking into: the amazing world of vegetarian food high in protein. This post is all about vegetarian ingredients that are high in protein! Hopefully, it will serve as a guide and easy list to refer back to for whenever you need some inspiration! Scroll through for the nutritional breakdown and see some linked recommendations at the end.
Seitan
- Protein: Approx. 21g per 3-ounce serving
- Fat: Negligible
- Carbs: Approx. 9g
Tofu (Extra Firm)
- Protein: Approx. 11g per 3-ounce serving
- Fat: Approx. 6g
- Carbs: Approx. 2g
Tempeh
- Protein: Approx. 16g per 3-ounce serving
- Fat: Approx. 9g
- Carbs: Approx. 8g
Greek Yogurt (Low-Fat)
- Protein: Approx. 10g per 6-ounce serving
- Fat: Negligible
- Carbs: Approx. 7g
Cottage Cheese (Low-Fat)
- Protein: Approx. 14g per 1/2 cup serving
- Fat: Approx. 2g
- Carbs: Approx. 6g
Hemp Seeds
- Protein: Approx. 10g per 2-tablespoon serving
- Fat: Approx. 15g
- Carbs: Approx. 2g
Soy Milk (Unsweetened)
- Protein: Approx. 7g per 1-cup serving
- Fat: Approx. 4g
- Carbs: Approx. 4g
Almonds
- Protein: Approx. 6g per 1-ounce serving
- Fat: Approx. 14g
- Carbs: Approx. 6g
Pumpkin Seeds
- Protein: Approx. 5g per 1-ounce serving
- Fat: Approx. 13g
- Carbs: Approx. 5g
Egg Whites
- Protein: Approx. 3.5g per 3-egg whites serving
- Fat: Negligible
- Carbs: Approx. 1g
Chia Seeds
- Protein: Approx. 4g per 2-tablespoon serving
- Fat: Approx. 9g
- Carbs: Approx. 12g
Flax Seeds
- Protein: Approx. 5g per 2-tablespoon serving
- Fat: Approx. 9g
- Carbs: Approx. 8g
Spirulina (Dried)
- Protein: Approx. 57g per 100g serving
- Fat: Approx. 7g
- Carbs: Approx. 23g
Nutritional Yeast
- Protein: Approx. 14g per 1/4 cup serving
- Fat: Approx. 0.5g
- Carbs: Approx. 5g
Lentils (Cooked)
- Protein: Approx. 9g per 1/2 cup serving
- Fat: Approx. 0.5g
- Carbs: Approx. 20g
Edamame
- Protein: Approx. 8.5g per 1/2 cup serving
- Fat: Approx. 4g
- Carbs: Approx. 8g
Chickpeas
- Protein: Approx. 7.5g per 1/2 cup serving
- Fat: Approx. 2.5g
- Carbs: Approx. 20g
Black Beans
- Protein: Approx. 7.5g per 1/2 cup serving
- Fat: Approx. 0.5g
- Carbs: Approx. 20g
Quinoa (Cooked)
- Protein: Approx. 4g per 1/2 cup serving
- Fat: Approx. 1.5g
- Carbs: Approx. 20g
Sunflower Seeds
- Protein: Varies (typically 5-7g) per 1-ounce serving
- Fat: Varies (typically 12-14g)
- Carbs: Varies (typically 3-5g)
Sesame Seeds
- Protein: Varies (typically 5-6g) per 1-ounce serving
- Fat: Varies (typically 12-14g)
- Carbs: Varies (typically 3-4g)
Recommendations
Conclusion
These vegetarian protein-packed ingredients are your ticket to a delicious, wholesome, and protein-rich lifestyle. From seitan to the nutty goodness of flax seeds, this list offers a variety of options to suit your taste preferences and dietary needs.
With love,
Aditi <3
Aditi Rani – Figuring Out Life in Your Twenties
*Disclaimer: This is not professional advice. Some links are affiliate. By clicking and/or purchasing, I may receive a commission. It does not alter the price or change your buyer experience.
