Goal Guide
🥚

Best Protein Foods for Vegetarians

Vegetarians have eggs and dairy on the table — both gold-standard protein. Combine with legumes, soy, and grains for complete daily coverage.

Your daily target
~105g
(84–112g range)
Bodyweight
1.2–1.6g per kg of bodyweight

How to hit it

  • Greek yogurt and cottage cheese are protein powerhouses.
  • Eggs deliver the best amino acid profile per calorie.
  • Rotate legumes to vary micronutrients.

Top picks

Look for no meat or fish — plant sources plus eggs and dairy.

  1. 1🌿
    Chlorella (dried)Complete
    complete amino profile · 58g protein per 100g
    58g
    320 kcal
    18.1g/100kcal
  2. 2🌿
    Spirulina (dried)Complete
    complete amino profile · 57g protein per 100g
    57g
    290 kcal
    19.7g/100kcal
  3. 3🌊
    Nori (dried seaweed)
    41g protein per 100g · 117.1g protein per 100 kcal
    41g
    35 kcal
    117.1g/100kcal
  4. 4🧀
    ParmesanComplete
    complete amino profile · 35g protein per 100g
    35g
    420 kcal
    8.3g/100kcal
  5. 5🧀
    Pecorino romanoComplete
    complete amino profile · 32g protein per 100g
    32g
    387 kcal
    8.3g/100kcal
  6. 6🌿
    Hemp seedsComplete
    complete amino profile · 31g protein per 100g
    31g
    553 kcal
    5.6g/100kcal
  7. 7🥤
    Whey protein isolateComplete
    complete amino profile · 90g protein per 100g
    90g
    400 kcal
    22.5g/100kcal
  8. 8🎃
    Pumpkin seeds
    30g protein per 100g
    30g
    559 kcal
    5.4g/100kcal
  9. 9🧀
    GruyèreComplete
    complete amino profile · 30g protein per 100g
    30g
    413 kcal
    7.3g/100kcal
  10. 10🧀
    Emmental (Swiss)Complete
    complete amino profile · 29g protein per 100g
    29g
    380 kcal
    7.6g/100kcal
  11. 11🍉
    Watermelon seeds (dried)
    28g protein per 100g
    28g
    557 kcal
    5g/100kcal
  12. 12🥜
    Peanuts
    26g protein per 100g
    26g
    567 kcal
    4.6g/100kcal
  13. 13🧀
    ComtéComplete
    complete amino profile · 26g protein per 100g
    26g
    400 kcal
    6.5g/100kcal
  14. 14🧀
    ManchegoComplete
    complete amino profile · 26g protein per 100g
    26g
    320 kcal
    8.1g/100kcal
  15. 15🧀
    AsiagoComplete
    complete amino profile · 26g protein per 100g
    26g
    392 kcal
    6.6g/100kcal

Also worth considering

Not the top choice for vegetarians, but fine in moderation.

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Other goals

💪 Muscle Gain🔥 Weight Loss🧓 Seniors (50+)🌱 Vegans🥓 Keto🏃 Endurance Athletes🏋️ Post-Workout Recovery🍳 High-Protein Breakfast🧒 Kids & Teens💰 Budget Eating🌍 Sustainable Protein