Vegetarian Sources of Protein

July 14, 2011 |  by  |  Healthy Eating, The Carbo-tarian

When I first became a vegetarian all my so-called healthy non-vegetarian friends asked, “If you stop eating meat how will you get enough protein?” At first I didn’t have an answer. Fruits and vegetables usual don’t come with a nutrition label. Did you know a cup of lentils has as much protein as a chicken breast or a cup of couscous has as much as steak?

Well now you know. And knowing is half the battle…

Vegetables (1 cup cooked) Protein (g) Beans (1cup) Protein (g)
Split peas 16.35 Tempeh 31
Baked potato (7oz) 8.7 Soy beans 22.23
Green peas, frozen 8.24 Tofu 22.1
Spinach 5.97 Whie beans 19.02
Artichokes 5.85 Lentils, cooked 17.86
Brussels sprouts 5.64 Navy beans 15.83
Asparagus 5.31 Black beans 18.24
Mixed vegetables, frozen 5.21 Great Northern beans 14.74
Broccoli 4.65 Baked beans 12.17
Beet greens 3.7 Pinto beans 14.04
Beets 2.86 Refried beans 13.83
Parsnips 2.06 Kidney beans 13.44
Tomatoes 1.53 Lima beans 11.97
Green cabbage 1.53 Chickpeas / garbanzo 11.88
Peppers 1.25 Black-eyed / cowpeas 5.83
Red cabbage, raw 0.97 Mung beans, cooked 2.52
Leeks 0.84 Green snap beans 1.55
Grains Protein (g) Nuts / Seeds Protein (g)
Couscous 22.07 Pumpkin seeds 9.35
Barley 19.82 Squash seeds 9.35
Bulgur 17.21 Peanuts 6.71
Wheat flour, whole grain 16.44 Almonds 6.03
Oat bran 16.26 Sunflower seeds 5.48
Buckheat flour 15.14 Walnuts 4.32
Quinoa 11 Cashew nuts 4.34
Cornmeal 11.7 Hazel nuts 4.24
Buckwheat, groats, roasted 5.68 Brazil nuts 4.07
Brown rice 5 Pecans 2.6
Sesame seeds (1 TBS) 2.55
Macadamia nuts 2.21
Alfalfa seeds (1 cups) 1.32
Fruit Protein (g) Dried Fruit (pieces) Protein (g)
Papaya 1.85 Raisans (1 cup) 4.67
Melon (1 cup) 1.41 Dried apricots (5) 1.19
Oranges 1.23 Figs (2) 1.16
Banana 1.22 Prunes (5) 1.1
Mango 1.06 Dates (5) 0.8
Grapes (1 cup) 1.06 Dried apple (5) 0.3
Blackberries (1 cup) 1.04
Blueberries (1 cup) 0.97
Cherries, sweet, raw (10) 0.82
Grapefruit, white (1/2) 0.81
Kiwi fruit 0.75
Grapefruit, pink (1/2) 0.68
Peach 0.69
Pear 0.61
Apricot 0.49
Apple 0.26

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About the author

Student and practitioner of Vedic Meditation, Ayurveda Holistic Health Science, Rastafarian Itality, world religions and Life. - @AWrighter "As above, so below; as below, so above" -Kybalion



1 Comment


  1. Next time say to them that the meat you eat, doesn’t eat meat… So where do they get it from?

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