pinit fg en rect gray 20 Best Alternative Protein Sources for Vegans and Vegetarians

Being a vegan or vegetarian means that you do not consume meat, dairy, products that contain gelatine, or other animal products.

Generally saying you are a vegetarian, you are describing your diet. Being a vegan however, describes a lifestyle of eating like a strict vegetarian and completely avoiding the use of any animal products. This includes wearing leather, wool, silk, fur, and down.

If vegans and vegetarians do not consume meat or animal products, how do they get their protein and how do they have a nutritious and balanced diet?

Different Types of Vegetarians:

  • Lacto-Vegetarian does not consume meat or eggs, but will consume dairy products.
  • Ovo-Vegetarian does not consume meat or dairy, but will consume eggs.
  • Lacto-Ovo-Vegetarian does not consume meat, but eats dairy and eggs.

Other forms of vegetarians include macrobiotics, raw food diets, and several others.

Recommended Supplementation

Eating different types of food is critical to get the nutrients and vitamins into your body. Vegans in particular should supplement B12. In general, other deficiencies include iron, zinc, and calcium.

Eating greens and black strap molasses is great for iron. Legumes, grains, and nuts are great sources of zinc. Kale, tahini, and calcium fortified soy milk or orange juice are great sources of calcium.

A multi vitamin would be a great investment as well as an amino acid supplement.

The goal being a vegan or vegetarian is to eat healthy and a wide variety of foods. Since animal products are not consumed, you will need to combine foods so you can ensure you get all of the nutrients your body needs to thrive.

Below is a comprehensive list of protein sources and food sources to help you get more protein into your diet.

Best Protein Sources for Vegans

Vegan Protein Sources
Source Grams of Protein
1 Cup Avocado 4
1 Cup Baked Red Potato 3
1 Cup Barley 3.5
1 Cup Black Beans 15
2 Slices Whole Grain Bread 7
1 Cup Cooked Broccoli 4
1 Cup Brown Rice 5
1 Cup Bulgur 5.5
1/4 Cup Cashews 5
2 Tablespoons Chia Seeds 5
1 Cup Edamame 20
2 Tablespoons Flax Seeds 4
1 Cup Lentils 18
2 Tablespoons Peanut Butter 8
1 Cup Peas 9
1 Cup Quinoa 9
1 Cup White Rice 4
3 Ounces Seitan 19
1 Cup Semolina Pasta 8
1 Cup Cooked Spinach 5
1 Cup Plain Soymilk 11
1/4 Cup Sunflower Seeds 6
2 Tablespoons Sunflower Seed Butter 5.5
1 Cup Tempeh 41
1/2 Cup Tofu 20

 

List of Vegan Food Sources

Breakfast

  • EnviroKids Waffles
    • Koala Choco Waffles
    • Gorilla Banana Waffles
  • Lightlife
    • Smart Bacon
    • Fakin’ Bacon
    • Smokey Tempeh Strips
  • Lifestream Waffles
    • Buckwheat
    • Mesa Sunrise
    • 8 Grain Sesame
    • Soy Plus
    • Flax Plus
  • Van’s Waffles
    • Organic Original Blueberry
    • Wheat-Free Original
    • Blueberry
    • Apple Cinnamon
  • Yves
    • Canadian Veggie Bacon
    • Veggie Breakfast Patties

Burgers

  • Amy’s
    • California Veggie Burger
    • Texas Burger
  • Boca Burgers
    • Organic Vegan
    • Vegan Original
  • Gardenburger
    • Garden Vegan
    • Flame Grilled Hamburger Style
    • Black Bean
  • Loma Linda
    • Veggie-Burger
    • Vita-Burger
    • Redi-Burger
  • Morningstar Farms
    • Better’n Burgers
    • Grillers Burger Style Recipe
    • Harvest Burger Original
  • Natural Touch
    • Vegan Burger
  • Turtle Island
    • Super Bugers
  • Wildwood Natural Foods
    • Tofu Burger – Original
    • Mexican and Southwestern
  • Worthington
    • Gran Burger
    • Vegetarian Burger
  • Yves
    • The Good Burger

Butter

  • Shedd’s – Willow Run
  • Smart Balance
    • Smart Beat Super Light
    • Smart Balance Light
    • Earth Balance Non-GMO All Natural Buttery Spread
  • Soy Garden – Natural Buttery Spread
  • Spectrum Naturals
  • The Natural Food Store – Soy Bean Soft Margarine
  • Tree of Life – Margarine

Cheese

    • Follow Your Heard – Vegan Gourmet Cheese Blocks
      • Jack
      • Nacho
      • Mozzarella
    • Road’s End Organics
      • Nacho Cheese Dip – Mild and Spicy
      • Cheese Packets – Original, Mozzarella, Original Gluten Free
      • Alfredo Style Gluten Free
    • Soymage
      • Vegan Cream Cheese
      • Vegan Grated Parmesan
      • Vegan Singles and Chunk Cheese
        • Mozzarella
        • Cheddar
        • Jalapeno
        • Italian Herb
      • Tofutti – Sliced and Shredded Cheeses
      • VeganRella – Hard Cheeses
        • Cheddar
        • Mozzarella
      • Vegie Kaas – Blocks
        • Cheddar
        • Mozzarella

      Chicken-Free

      • Health is Wealth
        • Buffalo Wings
        • Chicken Free Nuggets
        • Chicken Free Patties
      • Now and Zen – UnChicken
      • White Wave
        • Chicken Style Seitan
        • Chicken Style Wheat Meat
      • Yves – Veggie Chickn’ Burger

      Chocolate

      • Ah!laska – Chocolate Syrup
      • Chocolate Decadence – Vegan Chocolates
      • Sunspire
        • Earth Balls
        • Chocolate Chips
      • Tropical Source
        • Chocolate Bars
        • Baking Chips

      Condiments

      • Annie’s Naturals
        • Original Recipe Barbecue Sauce
        • Smokey Maple
      • Bac’Uns – Animal Free Bacon Bits
      • Field Roast – Smoked Field Roast Crunchies (Vegan Bacon Bits)
      • Follow Your Heart – Vegan Mayonnaise
      • Miso Mayo – Vegan Mayo
      • Nasoya – Vegan Mayo
      • Premier Japan
        • Organic Ginger Tamari
        • Garlic Tamari
        • Wasabi Tamari
        • Thai Soynut
      • The Wizard’s – Organic Vegetarian Worcestershire Sauce (Vegan too)

      Convenience Foods

      • Amy’s
        • Black Bean Chili
        • Medium Chili with Vegetables
        • Medium and Spicy Chili
        • Vegetarian Baked Beans
      • Bearitos
        • Original Chili
        • Black Bean Chili
        • Refried Beans
      • Breakfast – Hot Cereal Cups
        • Apple Cinnamon Oatmeal
        • Cranberry Orange Oatmeal
        • Banana Nut Barley
        • Maple Raisin Three Grain
        • Wheat ‘N Berries
      • Casbah
        • Potato Pancakes
        • Falafel
        • Humus
      • Fantastic Foods
        • Taco Filling
        • Sloppy Joe Mix
        • Nature’s Burger
        • Chili
        • Tofu Burger
        • Fantastic Falafel
        • humus
        • Instant Black Beans
        • Instant Refried Beans
        • Tabouli Salad
      • Ginny’s
        • Vegan Soy Chili
        • Mexican Fiesta Stew
        • Roasted Pepper Chili
        • Ratatouille
      • Harvest Direct
        • Soy Taco Mix
        • Soy Chili Mix
        • Soy BBQ Mix
        • Soy Burger Mix
        • Soy Ball & Loaf Mix
        • Veggie Ribs Mix
        • Seitan Quick Mix
      • Health Valley
        • Rice in a Cup
        • Thai and Spicy Black Beans
      • Natural Touch
        • Taco Mix
        • Chili
      • Near East
        • Rice Pilaf with Lentils
        • Spanish Rice
        • Long Grain Rice
        • Wild Rice
      • Road’s End Organics – Cheese Packets
        • Original
        • Mozzarella Style
        • Original Gluten Free
        • Alfredo Style Gluten Free
      • Tasty Bite
        • Jodhpur Lentils
        • Punjab Eggplant
        • Bombay Potatoes
        • Simla Potatoes

      Cookies

      • Alternative Baking Company – 11 Varieties to choose from
      • Barbara’s Bakery – Snackimals Animal Cookies
      • Boston Cookies
      • Frookie
        • Chocolate
        • Duplex
        • Lemon
        • Peanut Butter
        • Vanilla and Funky Monkey Cookies – Chocolate and Vanilla
      • Hain – All Natural Animal Cookies
      • No Cookie
        • Peanut Butter
        • Oatmeal Raisin
        • Chocolate Brownie with Nuts
      • Organica Foods
        • Double Chocolate Coffee Toffee
        • Peanut Butter Almond Chocolate Chip
        • Oatmeal Coconut Cranberry Chocolate Chip
        • Ginger Walnut Cherry Chocolate Chip
      • Sunflower Baking Company
      • Uncle Eddie’s

      Creamers

      • White Wave – Silk Creamer
      • Westsoy – Creme de la Soy
      • Farm Rich – Non-Dairy Creamer

      Dairy Replacements

      • Hip Whip – Vegan Whipped Cream
      • Safeway – Lucerne Non-Dairy Dessert Topping
      • Safeway – Ultra Pasteurized Lactose Free Sour Cream
      • Soymage – Vegan Sour Cream
      • Tofutti – Sour Supreme Sour Cream

      Desserts

      • Emes Kosher – Jello
        • Plain
        • Lemon
        • Strawberry
        • Lime
        • Orange
        • Cheery
        • Raspberry
        • Grape
        • Pineapple
        • Black Cherry
        • Black Raspberry
      • Hain – Chocolate and Vanilla Pudding Box Mixes
      • Hain – Superfruits Dessert Mix – Vegan Jello
      • Hip Whip – Vegan Whipped Cream
      • Hip Whip – Vegan Chocolate Mousse
      • More-Nu Mates Pudding and Pie Mix
        • Chocolate
        • Lemon Cream
        • Vanilla
      • Mother Nature’s Goodies – Whole Wheat Pie Shells

      Dips and Spreads

      • Affi’s Marin Gourmet
        • Eggplant Dip
        • Sun Dried Tomato – Porcini Mushroom
        • Pesto Provence
        • Garlic and Balsamic Vinegar
        • Caper Humus
      • Wildwood Natural Foods
        • Garlic Aioli Spread
        • Tomato Basil Spread
        • Low Fat Humus
        • Spicy Low Fat Humus
        • Mid Eastern Humus
        • Basil Pesto Humus
        • Tabouli

      Gravy

      • Field Roast – Porcini Mushroom Gravy
      • Hain
        • Vegetarian ‘Chicken’ Gravy
        • Vegetarian Brown Gravy Mix
      • Imagine – Organic No-Chicken
      • Imagine – Organic Vegetable Broth
      • Loma Linda – Quick Brown Gravy
      • Natural Touch
        • Brown Gravy Mix
        • Chicken Style
        • Country Style
        • Mushroom
        • Onion
      • Rapunzel – Vegan Vegetable Bouillon

      Ground Beef Substitute

      • Boca Burger – Original Meatless Ground Burger
      • Gardenburger – Meatless Crumbles
      • Lightlift – Lean beef style in a tube
      • Morningstar Farms – Ground Meatless Crumbles
      • Natural Touch – Vegan Burger Crumbles
      • Yves – Veggie Ground Round
        • Original
        • Italian
        • Mexican

      Hot Dogs

      • Lightlift
        • Smart Dogs
        • Wonderdogs
        • Tofu Pups
      • SoyBoy – Not Dogs
      • Wildwood Natural Foods – Wild Dogs
      • Yves
        • Veggie Dogs
        • Tofu Dogs
        • Good Dogs
        • Jumbo Veggie Dogs
        • Hot & Spicy Veggie Chilli Dogs

      Ice Cream

      • Double Rainbow Soy Cream – Ice Cream
        • Butter Pecan
        • Cookie Vanilla
        • Mint Chocolate Chip
      • Double Rainbow Soy Cream – Sorbet
        • Chocolate
        • Lemon
        • Mango Tangerine
        • Marion Blackberry
        • Rainbow
        • Raspberry
      • Dreyers Sorbet
        • Boysenberry
        • Lemon
        • Mandarin Orange with Passion Fruit
        • Mango
        • Peach
        • Raspberry
        • Strawberry
        • Lemonade
        • Lime
        • Tangerine
        • Wild Berry
      • Howler Sorbets
      • Rice Dream
      • Safeway – Sorbets
        • Lemon
        • Mango
        • Raspberry
        • Chocolate
        • Pineapple Passion
      • Soy Dream

      Jerky

      • Natural Touch
      • Tofurky

      Soy Milk

      • VitaSoy
      • EdenSoy
      • Silk
      • WestSoy
      • Wild Wood
      • Rice Dream
      • Chicago Soydairy

      Pasta

      • Rising Moon – Raviolo
        • Tuscin Tomato
        • Spinach Florentine
        • Garlic & Roasted Veggies
      • Road’s End Organics
        • 123’z Cheese for Kidz
        • Mac and Cheese
        • Shells and Cheese
        • Penne and Cheese
        • Alfredo Style Mac and Cheese
      • Soy Boy
        • Tofu Ravioli
        • Ravioli Rosa
        • Ravioli Verde

      Salad Dressings

      • Annie’s Naturals
        • Basic & Garlic with Extra Virgin Olive Oil
        • Black Olives & Truffles with Extra Virgin Olive Oil
        • French
        • Organic Green Garlic
        • Organic Horseradish with Echinacea
        • Sea Veggie and Sesame
        • Shiitake and Sesame
        • Smokey Tomato and Porcini
        • Tuscany Italian
        • Yellow Peppers & Sun Dried Tomatoes with Extra Virgin Olive Oil
      • Bacos – Bacon Bits
      • Nasoya Vegi
      • Whole Foods
        • Balsamic Vinaigrette
        • Lemon Tahini
        • Sesame Vinaigrette
        • Italian Vinaigrette

      Sausage

      • Lifghtlife
        • Sausage in a Tube
        • Italian Style Smart Links
        • Lean Breakfast Links
        • Lean Italian Links
      • Loma Linda
      • SoyBoy
      • Yves

      Snacks

      • Affi’s Marin Gourmet
      • Amy’s – Organic Toaster Pops
      • Barbara’s Bakery
        • Fat Free Wheat Fig Bars
        • Fat Free Wheat Free Raspberry Bars
        • Low Fat Traditional Blueberry Bars
        • Low Fat Traditional Fig bars
        • Fat Free Cinnamon Bars
      • Belsoy – Organic Pudding Snacks
      • Boulder Bars
        • Chocolate
        • Apple Cinnamon
        • Peanut Butter
        • Boulder Berry
        • Chocolate Chip Peanut Butter
      • Bumble Bars
      • Brown Rice Snaps
        • Unsalted Sesame
        • Tamari Sesame
        • Toasted Onion
        • Vegetable
      • Chocolove – All Dark chocolate flavors
      • Country Choice – Sandwich Creams
      • Deli-Style – Sesame Thins
      • Edward’s Organic Fine Confections
      • Endangered Species Chocolate Company
        • Tiger Bar
        • Rainforest Bar
        • Grizzly Bar
        • Chimp Bar
        • Wolf Bar
        • Sea Turtle
        • Dark Chocolate Bug Bites
        • Chimp Mints
      • Ghirardelli – Double Chocolate Chips, Semi-Sweet Chocolate Chips
      • Goldberg’s – Peanut Chews
      • Green & Black’s
        • Organic Dark Chocolate
        • Organic Hazelnut and Currant Dark Chocolate
        • Maya Gold Chocolate
        • Dark Chocolate
      • Health Valley
        • Amaranth Graham Crackers
        • Chocolate Chip Granola Bars
        • Date Almond Granola Bars
      • Keebler
        • Droxies Cream Filled Chocolate Cookies
        • Vienna Fingers
      • Marie Callender’s – Fruit Pies
      • Mi-Del Snaps – Ginger, Chocolate, Vanilla Snaps
      • Newman’s Own
        • Sweet Dark Chocolate Bars
        • Sweet Dark Espresso Dark Chocolate Bars
      • Now & Zen – Cinnamon Rolls
      • Odwalla Bars
        • Chocolate
        • Super Protein
        • Cranberry C Monster
        • Peanut Crunch
        • Chocolate Peanut Butter
        • Carrot
      • Rapunzel – Pure Organic Swiss Chocolate
      • Ryvita – Cracker Spreads
      • Safeway – Tuxedos
        • Chocolate Sandwich Cookies
        • Double Filled Chocolate Sandwich Cookies
        • Mint chip Chocolate Sandwich Cookies
        • Maple Leaf Cookies with Maple Syrup
      • Santa Cruz – Organic Chocolate Flavored Syrup
      • Scarffen Berger
        • Bittersweet Bars
        • Nibby Bars
        • Mocha Bars
        • Semisweet Bars
        • Cocoa Powder
        • Cacao Nibs
        • Chocolate Chunks
      • Stonewall’s Vegan Jerquee
      • Stretch Island – Fruit Leathers
      • Sunridge Farms
        • Organic Sunny Bears
        • Black Licorice Chews
        • Red Licorice Chews
        • Chocolate almond Raisin Clusters
        • Chocolate Macadamias
        • Chocolate Cashew Clusters
        • Chocolate Nut Clusters
        • Chocolate Peanut Clusters
        • Chocolate Pecan Clusters
        • Chocolate Almond Clusters
        • Chocolate Pretzels
        • Chocolate Ginger
        • Chocolate Pineapple
        • Chocolate Raisins
        • Chocolate Peanuts
        • Chocolate Apricots
        • Carob Peanut Clusters
        • Carob Almond Clusters
        • Carob Apricots
        • Chocolate Apricots
      • Tofurky – Tofurky Jurky
      • Veggie Booty and Fruity Booty

      Soups

      • Amy’s
        • No Chicken Noodle
        • Black Bean Vegetable
        • Lentil
        • Minestrone
        • Split Pea
        • Vegetable Barley
        • Vegetable Broth
      • Imagine
        • Organic Creamy Broccoli
        • Organic Creamy Butternut Squash
        • Organic Creamy Potato Leek
        • Organic Creamy Tomato
        • Organic Creamy Sweet Corn
        • Creamy Portobello Mushroom
      • Fantastic Foods – Big Soup Noodle Bowls
        • Hot & Sour
        • Sesame Miso
        • Spring Vegetable
        • Miso with Tofu
        • Mandarin Broccoli
      • Fantastic Foods – Soups & Dips
        • Onion
        • Onion Mushroom
        • Garlic & Herb
        • Vegetable
      • Fantastic Foods – Fantastic Noodles Soup Cups
        • Chicken Free
        • Vegetable Curry
        • Vegetable Miso
        • Vegetable Tomato
      • Fantastic Foods – Hearty Soup Cups
        • Cha Cha Chili
        • Country Lentil
        • Couscous with Lentils
        • Five Bean
        • Jumpin’ Black Bean
        • Split Pea
        • Vegetable Barley
      • Fantastic Foods – Rice & Bean Soup Cups
        • Cajun with Red Beans
        • Spicy Jamaican with Black Beans
        • Chile Ole!
      • Health Valley – Split Pea Soup, Lentil Soup
      • Mori-Nu Creamy Soups
        • Creamy Butternut Squash
        • Creamy Tomato
        • Creamy Corn
        • Creamy Garden Pea Soup
      • Shari Ann’s
        • Vegetarian French Onion
        • Spicy French Green Lentil
        • Spicy Vegetable Bean Soup
        • Indian Black Bean and Rice Soup
        • Tomato with Roasted Red Bell Pepper
      • Walnut Acres
        • Four Bean Chili
        • Cuban Black Bean
        • Mediterranean Lentil

      Soy Meatballs

      • Nate’s – Meatless Meatballs
        • Original
        • Zesty Italian
        • Savory Mushroom
      • Yves – Veggie Meatballs

      Tofu

      • SoyBoy
        • Baked Tofu
        • Seasoned and Smoked Tofu
        • Tofu Lin
        • Caribbean Tofu
        • Italian Tofu
      • Soy Deli
        • Hickory
        • Savory
        • Five Spice
      • Tofutti – Frozen Pizza
      • White Wave
        • Tomato Basil
        • Thai
        • Lemon Pepper
        • Italian
        • Barbecue Baked Tofu
      • Wildwood Natural Foods
        • Baked Tofu
          • Aloha
          • Teriyaki
          • Royal Thai
          • Savory
        • Braised Tofu
          • Peanut
          • Original
          • Thai Grill
          • Mexican
          • Curry
        • Tofu Cutlets
          • Pineapple
          • Teriyaki
        • Smoked Tofu
          • Mild Szechuan
          • Garlic Teriyaki

        Turkey Substitutes

        • Celebration Roast – Roast with sausage style stuffing made from butternut squash, apples, and mushrooms.
        • Turtle Island Foods
          • Tofurky – Specially Seasoned Stuffed Tofu Roast, four Hearty Tempeh Drummettes, fourteen ounces of Tofurky “Giblet” Gravy and a set of two WishStixs made from Tofurky Jurky.
        • Now & Zen
          • Un-Turkey – Fully stuffed seitan covered with a skin made from soy. The stuffing is made of organic bread and comes with gravy.

        Yogurt

        • Nancy’s – Soy Yogurt
          • Raspberry
          • Strawberry
          • Plain Flavors
        • Silk

        Other

        • Amy’s
          • Asian Noodle Stir-Fry
          • Thai Stir-Fry
          • Teriyaki Stir-Fry
          • Shepherd’s Pie
          • Brown Rice and Vegetables Bowl
          • Teriyaki Bowl
          • Roasted Vegetables in a Pocket Sandwich
          • Tofu Scramble in a Pocket Sandwich
        • Cascadian Farm – Veggie Bowls
        • Ethnic Gourmet – Vegetarian Teriyaki
        • Gloria’s Kitchen
          • Jerk Tofu
          • Mu-Shu Vegetables
          • Pumpkin Curry
          • Won Ton
          • Orange Peel Soy
          • Spice Thai Rice Noodles with Peanuts
        • Health is Wealth
          • Veggie Egg Rolls
          • Oriental Chicken-Free Egg Rolls
          • Oriental Vegetable Egg Rolls
          • Spinach Egg Rolls
          • Steamed Dumplings
        • Thai Chef
          • Thai Sweet & Sour Vegetables
          • Pad Thai with Tofu
        • Yves
          • Veggie Chili
          • Veggie Country Stew
          • Veggie Penne
          • Veggie Lasagna

        Best Protein Sources for Vegetarians

        Beans, Nuts, and Seeds
        Source Grams of Protein
        1 Ounce Cashews 4.4
        1 Cup Garbanzo Beans 14.5
        1 Cup Lentils 18
        1 Ounce Peanuts 6.5
        2 Tablespoons Peanut Butter 7
        1 Cup Pinto Beans 12
        1 Ounce Pistachios 5.8
        1 Cup Refried Beans 15.5
        1 Ounce Sesame Seeds 6.5
        1 Cup Soybeans 28
        1 Cup Tofu 22

         

        Fruits and Vegetables
        Source Grams of Protein
        1 Medium Artichoke 4
        1 Cup Asparagus 5
        1 Avocado 10
        1 Cup Broccoli 5
        1 Cup Peas 9
        1 Cup Spinach 5

         

        Best Protein Sources for Lacto-Vegetarians

        Dairy Protein Sources
        Source Grams of Protein
        1 Cup Cottage Cheese 28
        8 Ounces Greek Yogurt 20
        8 Ounces Milk 9
        1 Ounce Mozzarella Cheese 6
        1 Ounce Parmesan Cheese 10
        8 Ounces Plain Yogurt 13
        1 Stick String Cheese 8

         

        Best Protein Sources for Ovo-Vegetarians

        Dairy Protein Sources
        Source Grams of Protein
        1 Large Egg 6
        1 Extra Large Egg 7
        1 Jumbo Egg 8
        1/4 Cup Egg Whites (Egg Beaters) 5

         

        If you are a vegan or vegetarian and would like me to add something to the list that I have missed or have any questions or comments, please leave a them below!

        Written by Cutty

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