Vegetarian Sources of Protein

Beans/Legumes — 1 cup cooked
Kidney beans

Adzuki beans

Lentils

Split peas

Kidney beans

15 g

17 g

18 g

16 g

15 g

Black beans

Garbanzo beans

Black-eyed peas

Fava Beans

Pinto beans

 

15 g

14 g

13 g

13 g

12 g

 

Meat Alternatives
Tofu, firm, 4 oz

Tempeh, 3 oz

Seitan, 3.5 oz

Quorn, 6 oz

13 g

16 g

23 g

13 g

 

 

Vegetarian burger patty, 4 oz

Miso paste, 2 Tbsp

Field roast

6 g

1 – 3 g

15 – 20 g

 

Grains & Grain Products — 1 cup cooked
Quinoa

Barley

Amaranth

Millet

Wild rice

Potato (russet, red, white)

Sweet potato

Farro

Pasta, whole wheat

Pasta, egg noodle

 

8 g

7 g

10 g

6 g

7 g

4 g

2 g

6 g

7.5 g

7 g

 

Pasta, quinoa

Brown Rice

White Rice

Bagel

Oatmeal

Bread, whole wheat, 1 slice

Tortillas, whole wheat, 1 tortilla

Buckwheat

Spelt berries, ¼ cup

Wheat berries, ¼ cup

Teff

8 g

5 g

4 g

6 g

5 g

3 g

10 g

5.5 g

6 g

6 g

10 g

 

Nuts & Seeds
Peanuts, dry roasted, ¼ cup

Pumpkin seeds, ¼ cup

Sunflower seeds, ¼ cup

Chia seeds, ¼ cup

Hemp seeds, 3 Tbsp

Pistachios, ¼ cup

 

9 g

9 g

9 g

7 g

10 g

6 g

Almonds, ¼ cup

Cashews, ¼ cup

Walnuts, ¼ cup

Peanut butter, 2 Tbsp

Almond butter, 2 Tbsp

Seed butter, 2 Tbsp

6 g

5 g

5 g

8 g

5 g

5 g

 

As a reference: 1 ounce of meat, fish or poultry has approximately 7 grams of protein

Dairy
 
Milk, skim, 8 fl oz

Milk, 2 %, 8 fl oz

Milk, whole, 8 fl oz

Goat milk, 8 fl oz

Yogurt, low fat, 8 oz

 

8 g

8 g

8 g

9 g

10 g

Greek yogurt

Kiefer

Cottage cheese, 8 oz

Cheese, 1 oz

Cream cheese, 1 oz

 

15 g

14 g

31 g

7 g

4 g

Dairy Alternatives
 
Soy yogurt, 8 oz

Coconut yogurt, 6oz

Almond cheese

Soy cheese, 1 oz

Daiya cheese

9 g

2 g

5 g

6 g

1 g

Soy milk, 8 fl oz

Rice milk, 8 fl oz

Almond milk, 8 fl oz

Flax milk, 8 fl oz

Coconut milk (drink), 8 fl oz

Hemp milk, 8 fl oz

3 – 5 g

1 g

1 g

0 – 5 g

0 g

4 g

Eggs
 
Whole chicken egg, 1 large

Whole quail egg, 1 large

6 g

1 g

Whole duck egg, 1 large

Roe, fish eggs, 1 Tbsp

9 g

4 g

 

 

Protein Powders (1 ounce serving, about 30 grams)
 
Soy

Whey

Rice

15 – 20 g

20 – 25 g

15 – 20 g

Hemp

Egg

Pea

10 – 15 g

20 – 25 g

15 – 20 g

Bars (1 bar serving)
 
Cliff Builder’s

Cliff Mojo

Kind bar

Larabar ALT

Larabar

 

20 g

8 g

3 – 7g

10 g

8 g

 

NuGo Go Free, Gluten Free

NuGo Organic

Pro bar

Pemmican

Zing bar

 

9 g

10 g

10 g

8 g

10 g

 

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