Protein! Power from Non-Meat Sources

Posted by Boston Organics on Mar 19, 2019 4:38:00 PM

Many folks wonder how vegetarians and vegans get enough protein in their diet, but there are plenty of plant-based sources of protein to choose from.
When you're indulging in a variety of veggies from day to day, you're most likely eating more protein than you realize.

Here's a handy list of meat-free protein sources to keep you strong and healthy!

*All items are measured using 1 cup unless specified.



Vegetables are an overlooked source of protein! Vegetables contain a decent amount of protein when consumed in larger quantities.



Along with grains, legumes might be the most well known vegetarian source of protein. These little guys pack a huge punch of protein per cup! Click here to see our selection of legumes on our website.

  • Soybeans – 28 g
  • Tofu – 22 g
  • Tempeh – 30 g
  • Lentils – 18 g
  • Refried Beans – 15.5 g
  • Garbanzo Beans – 14.5 g
  • Pinto/Kidney/Black beans – 13-15 g
  • Peanuts (1 oz) – 6.5 g



Nuts are a great source of protein and they're easy to add to your favorite dishes! We love adding nuts to stir fries and salads. Click here to see our selection of nuts on our website.
*Protein per ounce

  • Almonds – 4 g
  • Cashews – 4.4 g
  • Walnuts – 5 g
  • Pistachios – 5.8 g
  • Sesame Seeds – 6.5 g
  • Nut Butters (2 tbsp) – 8 g



Protein-heavy grains include ancient grains, sprouted grains, and multi-grains, amaranth, bulgur, brown rice, wheat germ, and oat bran. Click here to see our selection of grains on our website.

  • Quinoa – 9 g
  • Seitan, flavor wheat gluten – 52 g
  • Oatmeal – 6 g
  • Sprouted grain breads – 7-10 g


Non-dairy milks are also great sources of protein for our vegan friends and anyone who prefers non-dairy milk. Soy milk, almond milk, and milks made from nuts and grains all pack around 7-9 grams of protein per cup. Just make sure your soy milk is GMO-free!


Topics: Vegetarian and Vegan Food, Home Cooking Kitchen Tips

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