As a vegetarian, getting enough protein to support muscle growth and overall health can be a bit challenging, especially when many vegetarian protein sources are high in carbs or calories, or where consuming too many beans and lentils, for some people will have the uncomfortableness of bloating. However, there are several high protein vegetarian foods that offer a favourable protein-to-calories or protein-to-carbs ratio.
In this blog post, we’ll explore seven of these high protein vegetarian foods: Greek yogurt, cottage cheese, eggs, tofu, edamame, peanut powder, and nutritional yeast. We’ll also provide the nutrition facts for each of these foods per serving. Let’s dive in!
The Role of Protein and How Much Protein Do You Need?
Protein is a key nutrient for growing muscle mass and strength, regulate blood sugar levels, maintaining good bone health, and keeping your skin and hair strong and healthy. It also improves satiety resulting consuming too much calories if you have a weight loss goal.
For active individuals, especially with muscle building in mind, it is recommended to consume around 1.2 to 2.0 grams of protein per kilogram of body weight per day. You may check out our blog post on the role and tips of protein in healthy aging, fat loss and muscle building.
Below are the top high protein vegetarian foods that are especially great for body recomposition with its favourable protein-to-calories ratio, i.e. high protein comparing to its calories content.
1. Greek Yogurt
Greek yogurt is a fantastic source of protein for vegetarians. It’s made by straining regular yogurt to remove excess whey, resulting in a thicker, creamier texture and higher protein content.
Nutrition Facts (per 170-gram low-fat unsweetened Greek yogurt serving):
- Calories: 120 kcal
- Protein: 15 g
- Carbohydrates: 7 g
- Fat: 3 g
- Sugars: 6 g
Greek yogurt is also rich in vitamins and minerals, including calcium, phosphorus, and vitamin B12, making it a nutritious addition to your diet. Incorporating Greek yogurt into your meals can help you meet your protein needs without consuming too many calories. Opt for low-fat and unsweetened versions for a healthier choice.
2. Cottage Cheese
Cottage cheese is another excellent high protein vegetarian food that is low in calories. It’s a soft cheese made from curds of milk and is available in various fat content levels.
Nutrition Facts (per 100-gram serving of 2% milk fat cottage cheese):
- Calories: 84 kcal
- Protein: 11 g
- Carbohydrates: 4.3 g
- Fat: 2.3 g
- Sugars: 4.1 g
Cottage cheese is also a good source of calcium, phosphorus, and vitamin B12, making it a great choice for muscle building. Its high protein content and low calorie count make it an ideal food for vegetarians looking to increase their protein intake. You can enjoy it simply mixing with fruits as a cottage cheese bowl, make a frittata with eggs to boost the protein content without the added fats as found in other types of cheese.
3. Eggs
Eggs are a versatile and highly nutritious food that provides a complete source of protein. They contain all nine essential amino acids, which are crucial for muscle repair and growth.
Nutrition Facts (per large egg):
- Calories: 72 kcal
- Protein: 6.3 g
- Carbohydrates: 0.4 g
- Fat: 4.8 g
- Sugars: 0.2 g
Eggs are also rich in vitamins and minerals, including vitamin D, vitamin B12, and choline, which support overall health and muscle function. Choline is especially good for brain health as well. Including eggs in your diet can help you achieve your protein goals while keeping your calorie intake in check.
4. Tofu
Tofu is a popular plant-based protein source made from soybeans. It’s available in various textures, including firm and extra firm, which have higher protein content compared to silken tofu.
Nutrition Facts (per 100-gram serving of firm tofu):
- Calories: 76 kcal
- Protein: 9.1 g
- Carbohydrates: 1.1 g
- Fat: 4.8 g
- Sugars: 0.7 g
Tofu is also a good source of calcium, iron, and magnesium, making it a nutritious option for vegetarians looking to build muscle. Its high protein content and low calorie count make it an excellent choice for those seeking high protein vegetarian foods.
5. Edamame
Edamame are young soybeans that are often served steamed or boiled. They are a rich source of protein and fiber, making them an excellent choice for muscle building.
Nutrition Facts (per 155-gram serving of shelled edamame):
- Calories: 188 kcal
- Protein: 18.4 g
- Carbohydrates: 13.8 g
- Fat: 8 g
- Sugars: 3.4 g
Edamame is also packed with vitamins and minerals, including magnesium, vitamin C, and folate, which support overall health and muscle function. Incorporating edamame into your diet can help you meet your protein needs while enjoying a tasty and nutritious snack.
6. Peanut Powder
A lot of people consider peanut butter as their go to high protein vegetarian food, but peanut butter is also very high in fat. To get the 6 g of protein from peanut butter, you will have to consume 142 kcal and 12 g of fat. The fat and calories contents are more than a double of what you will get from peanut powder.
Peanut powder is made by removing most of the fat from roasted peanuts and grinding them into a fine powder. Simply mix the peanut powder with water and you will get a peanut butter without the extra fats and kcal. It’s a low-calorie, high-protein option that can be used in various recipes.
Nutrition Facts (per 13-gram serving):
- Calories: 60 kcal
- Protein: 6 g
- Carbohydrates: 5 g
- Fat: 1.5 g
- Sugars: 2 g
Peanut powder is also a good source of potassium and iron, making it a nutritious addition to your diet. Its high protein content and low-calorie count make it an ideal food for vegetarians looking to increase their protein intake.
7. Nutritional Yeast
Nutritional yeast is a deactivated form of yeast that’s used as a seasoning and nutritional supplement. It’s a great source of protein and provides a cheesy, nutty flavor to dishes.
Nutrition Facts (per 16-gram serving):
- Calories: 60 kcal
- Protein: 8 g
- Carbohydrates: 5 g
- Fat: 0.5 g
- Fiber: 3 g
- Sugars: 0 g
Nutritional yeast is also rich in B vitamins, including B12, which is often lacking in vegetarian diets. Its high protein content and low-calorie count make it an excellent addition to your list of high protein vegetarian foods. Simply top your salad with extra nutritional yeast or add them to your pasta for the extra cheesy kick.
The Bottom Line
Incorporating high protein vegetarian foods into your diet is essential for building muscle and maintaining overall health. Greek yogurt, cottage cheese, eggs, tofu, edamame, peanut powder, and nutritional yeast are all excellent choices that offer a favorable protein-to-calories ratio. By including these foods in your meals, you can ensure that you’re getting the protein you need to support muscle growth and recovery.
Remember, a balanced diet that includes a variety of protein sources and key nutrients and minerals, along with regular exercise, is key to achieving your muscle-building goals. So, enjoy these nutritious foods and stay committed to your fitness journey!
