Best meatless protein sources

If you’re a vegetarian, or just cutting back on meat, getting plenty of protein is key. Check out these meatless protein options.

Going meat-free isn't as difficult or flavorless as you may have heard. In reality, you may discover new flavors and textures you'll love that you never thought you'd ever come across. 

If you’re a vegetarian or just cutting back on meat, getting plenty of protein is key. Check out these meatless protein options– they will make it easier for you to reach your daily protein goal!

Lentils  (9g of protein in 100g)


They are high in protein, low in fat, and are a good source of fiber.

Pumpkin seeds (19g of protein in 100g)


Pumpkin seeds, also known as pepitas, are an excellent snack to add to your diet. They are delicious and a great source of dietary fiber, unsaturated fat, and protein. When roasted, they are a perfect crunchy snack.

Fat-free Greek yogurt (10g of protein in 100g)

Thick and creamy compared to regular yogurt. It also provides a significant source of protein for a relatively small portion and can be found in whole fat, reduced fat, and fat-free varieties. The fat-free option has 10g of proteins in 100g grams.

Tofu (8g of protein in 100g)

Perhaps the most famous meat-free protein, tofu is made from soybean curds. It is rich in both high-quality protein and B-vitamins. Tofu is, therefore, an excellent substitute for meat in many vegetarian recipes.

Peanuts (26g of protein in 100g)

Just like when you'd snack on them at a baseball game, these little legumes are a healthy choice for protein.

Edamame (11 g of protein in 100g)

A dietitian’s dream: edamame is a high-fiber, complete protein food with a moderate amount of calories. Need a perfect high-protein snack? Check out this healthy snack.

Spirulina (58g of protein in 100g)

Spirulina is a type of blue-green algae rich in protein, vitamins, minerals, and carotenoids, antioxidants that can help protect cells from damage. Spirulina protein powder dissolves easily in liquid ingredients, but it can also be dissolved and incorporated into other recipes. Add it to homemade granola bars, whipped into homemade hummus and pesto, or stirred into cooked oatmeal. Adding just a teaspoon to the blender can do wonders to a smoothie

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