Top 10 Protein-Rich Foods for Vegetarians

Protein is an essential nutrient, helping your body build and repair tissues, support immune function, and maintain energy levels. For vegetarians in the USA and Canada, getting enough protein may seem challenging, but there are plenty of accessible and nutritious plant-based options. Whether you’re exploring new protein sources or looking to enhance your diet, this list of top protein-rich foods will ensure you meet your daily needs.

Lentils

Lentils are a staple in many vegetarian diets and a fantastic source of plant-based protein. They are versatile and commonly used in soups, stews, and salads, making them a popular choice in both the USA and Canada.

• Protein Content: 18 grams per cooked cup (240ml)
• Health Benefits: Lentils are high in fiber, helping to support digestion, stabilize blood sugar, and lower cholesterol. They’re also rich in iron, an essential nutrient for energy and metabolism.

Chickpeas (Garbanzo Beans)

Chickpeas, or garbanzo beans, are commonly used in Middle Eastern, Mediterranean, and North American dishes, such as hummus and falafel. In the USA and Canada, chickpeas are widely available in canned and dried forms.

• Protein Content: 15 grams per cooked cup (240ml)
• Health Benefits: Chickpeas are rich in fiber, promoting gut health and helping you feel full longer. They also provide magnesium, iron, and other essential vitamins.

Quinoa

Quinoa, a grain native to South America, has gained significant popularity in the USA and Canada in recent years due to its status as a complete protein, meaning it contains all nine essential amino acids.

• Protein Content: 8 grams per cooked cup (185g)
• Health Benefits: Quinoa is gluten-free and packed with fiber, iron, magnesium, and antioxidants, which help support heart health and reduce inflammation.

Tofu

Tofu, made from soybeans, is a protein-rich food that’s easy to find in grocery stores across North America. Its mild flavor makes it an excellent base for many dishes, from stir-fries to grilled options.

• Protein Content: 10-15 grams per 1/2 cup (120g), depending on firmness
• Health Benefits: Tofu contains all essential amino acids and is a great source of calcium and iron. It’s also low in fat and helps support bone health.

Tempeh

Tempeh is another soy product, but it differs from tofu in that it is fermented, offering a firmer texture and nutty flavor. Available in most health food stores and many supermarkets across the USA and Canada, tempeh is a delicious, protein-packed food.

• Protein Content: 15-20 grams per 1/2 cup (85g)
• Health Benefits: Tempeh contains probiotics, which support gut health, along with nutrients that promote heart health and help reduce inflammation.

Edamame

Edamame, young soybeans, are an excellent snack and can also be added to stir-fries, salads, and grain bowls. Popular in Japanese cuisine, edamame is easy to find in frozen sections of grocery stores across the USA and Canada.

• Protein Content: 18 grams per cooked cup (155g)
• Health Benefits: Edamame is rich in protein, fiber, and folate, all of which help support heart and brain health. They are also a good source of essential vitamins and minerals.

Greek Yogurt

For vegetarians who include dairy in their diet, Greek yogurt is an excellent protein source. This creamy yogurt, widely available in both Canada and the USA, contains nearly double the protein of regular yogurt.

• Protein Content: 10 grams per 100g
• Health Benefits: Greek yogurt supports digestive health due to its probiotic content, while also offering calcium for strong bones and muscles.

Cottage Cheese

Cottage cheese is a highly nutritious dairy product that is low in fat and rich in protein, making it a great option for vegetarians looking to boost their protein intake.

• Protein Content: 14 grams per 1/2 cup (113g)
• Health Benefits: Cottage cheese provides a good amount of calcium and phosphorus, supporting bone health, and is an excellent option for building muscle mass.

Hemp Seeds

Hemp seeds are a complete source of protein and are becoming increasingly popular in health food stores and supermarkets across the USA and Canada. They can be sprinkled on salads, smoothies, or oatmeal.

• Protein Content: 10 grams per 3 tablespoons (30g)
• Health Benefits: Hemp seeds support heart health due to their omega-3 fatty acids and help reduce inflammation, making them a powerful addition to any vegetarian diet.

Peanuts and Peanut Butter

Peanuts and peanut butter are widely available and beloved in both the USA and Canada. Though technically a legume, peanuts are often grouped with nuts and make for an excellent source of plant-based protein.

• Protein Content: 7 grams per 2 tablespoons of peanut butter
• Health Benefits: Peanuts help promote heart health, provide healthy fats, and contain antioxidants that support overall health.