Nutrition Guide

Top 25 Vegetarian Protein Sources Ranked

A complete, data-backed ranking of the best vegetarian proteins by grams of protein per 100g — including Southeast Asian staples you can find at any Cambodian market or Thai wet market. Whether you eat dairy and eggs or follow a fully plant-based diet, this guide covers every reliable source.

Why Protein Matters for Vegetarians

Protein is made of amino acids — the building blocks your body uses for muscle repair, enzyme production, hormone synthesis, and immune function. Of the 20 amino acids your body needs, nine are essential, meaning your body cannot produce them and must obtain them from food.

The average adult requires 0.8 grams of protein per kilogram of body weight daily at minimum. Athletes and active individuals may need 1.2 to 2.0 grams per kilogram. A 70 kg person would therefore need 56 to 140 grams daily depending on activity level.

Vegetarians sometimes worry about getting enough protein — but this concern is largely overstated for anyone eating a varied diet. The foods in this list make it straightforward to hit your targets every day.

Quick Reference: Protein Per 100g

#	Food	Protein (g)	Complete?	Category
1	Seitan (Wheat Gluten)	25g	-	Wheat-Based
2	Hemp Seeds	31g	Yes	Seeds
3	Pumpkin Seeds (Pepitas)	19g	-	Seeds
4	Peanuts	26g	-	Legumes
5	Tempeh	19g	Yes	Soy-Based
6	Edamame (Young Soybeans)	11g	Yes	Soy-Based
7	Tofu (Firm)	17g	Yes	Soy-Based
8	Black Beans	9g	-	Legumes
9	Lentils	9g	-	Legumes
10	Chickpeas (Garbanzo Beans)	9g	-	Legumes
11	Quinoa	4g	Yes	Grains
12	Greek Yogurt (Full-Fat)	10g	Yes	Dairy
13	Cottage Cheese	11g	Yes	Dairy
14	Eggs	13g	Yes	Eggs
15	Almonds	21g	-	Nuts
16	Chia Seeds	17g	Yes	Seeds
17	Mung Beans	7g	-	Legumes
18	Nutritional Yeast	50g	Yes	Fungi-Based
19	Spirulina	57g	Yes	Algae
20	Black-Eyed Peas	8g	-	Legumes
21	Sunflower Seeds	21g	-	Seeds
22	Buckwheat	6g	Yes	Grains
23	Peas (Green)	5g	-	Legumes
24	Cashews	18g	-	Nuts
25	Amaranth	4g	Yes	Grains

Protein values are per 100g in the most common form (raw dry weight for seeds/nuts, cooked weight for legumes and grains unless noted). Complete = contains all 9 essential amino acids.

All 25 Sources — Detailed Breakdown

Seitan (Wheat Gluten)

Highest protein plant food. Made from vital wheat gluten. Meat-like texture. Avoid if gluten intolerant.

Wheat-Based

25g

per 100g

Hemp SeedsComplete

Complete protein. Also rich in omega-3 fatty acids. Easy to add to smoothies and salads.

Seeds

31g

per 100g

Pumpkin Seeds (Pepitas)

High in zinc and magnesium. Excellent snack or salad topper.

Seeds

19g

per 100g

Peanuts

Technically a legume. Very affordable in Southeast Asia. Also rich in healthy fats and vitamin E.

Legumes

26g

per 100g

TempehComplete

Fermented soy. Complete protein with probiotics. Firmer and nuttier than tofu. Popular across SE Asia.

Soy-Based

19g

per 100g

Edamame (Young Soybeans)Complete

Complete protein. Fresh, sweet flavor. Great as snack or added to rice bowls.

Soy-Based

11g

per 100g cooked

Tofu (Firm)Complete

Complete protein. Versatile — can be grilled, fried, scrambled. Dietary staple in Cambodia and Thailand.

Soy-Based

17g

per 100g

Black Beans

High in fiber and antioxidants. Great in soups, salads, and rice dishes.

Legumes

per 100g cooked

Lentils

Affordable and widely available. Rich in iron and folate. Fast-cooking compared to other legumes.

Legumes

per 100g cooked

Chickpeas (Garbanzo Beans)

Base for hummus. Versatile in curries, soups, roasted snacks. High in fiber.

Legumes

per 100g cooked

QuinoaComplete

One of few complete grain proteins. Contains all 9 essential amino acids. Higher protein per calorie than most grains.

Grains

per 100g cooked

Greek Yogurt (Full-Fat)Complete

For lacto-vegetarians. Excellent complete protein. Also rich in probiotics and calcium.

Dairy

10g

per 100g

Cottage CheeseComplete

High in casein — slow-digesting protein ideal before sleep. Low in fat in lean varieties.

Dairy

11g

per 100g

EggsComplete

For ovo-vegetarians. Considered the gold standard of protein bioavailability (score 100).

Eggs

13g

per 100g (about 2 eggs)

Almonds

High in vitamin E and healthy fats. Almond butter adds protein to smoothies and toast.

Nuts

21g

per 100g

Chia SeedsComplete

Complete protein. Absorbs water to form gel — great for puddings. High in omega-3 and fiber.

Seeds

17g

per 100g

Mung Beans

Very common in Cambodia and Southeast Asia. Used in sweet desserts and savory dishes. Easy to sprout.

Legumes

per 100g cooked

Nutritional YeastComplete

Complete protein. Adds cheesy, nutty flavor. Excellent source of B12 for vegans. 2 tablespoons = ~8g protein.

Fungi-Based

50g

per 100g (dry)

SpirulinaComplete

Highest protein density of any natural food. Typically consumed in small amounts (1-3 tsp/day). Complete protein.

Algae

57g

per 100g (dry powder)

Black-Eyed Peas

Traditional in many Asian and African diets. Good iron source. Versatile in soups and stews.

Legumes

per 100g cooked

Sunflower Seeds

Rich in selenium and vitamin E. Good snack option. Sunflower butter is a peanut alternative.

Seeds

21g

per 100g

BuckwheatComplete

Gluten-free complete protein grain. Used in soba noodles. Contains rutin, a powerful antioxidant.

Grains

per 100g cooked

Peas (Green)

Base of many pea protein powders. Easy to add to any dish. Good source of vitamin K and manganese.

Legumes

per 100g cooked

Cashews

Rich in magnesium and copper. Cashew cream is a popular dairy substitute in vegetarian cooking.

Nuts

18g

per 100g

AmaranthComplete

Ancient grain. Complete protein. High in lysine — an amino acid often low in other grains. Gluten-free.

Grains

per 100g cooked

Complete vs Incomplete Proteins

A complete protein contains all nine essential amino acids in adequate amounts: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. An incomplete protein is missing or very low in one or more of these.

The old rule — you must eat complementary proteins in the same meal — has been updated. Modern nutritional science shows that your body maintains a pool of amino acids throughout the day. As long as you eat a variety of protein sources across the full day, you will naturally cover all essential amino acids even if no single food is complete.

Winning combinations:

Rice + lentils or beans (Southeast Asian staple combination)
Whole wheat bread + peanut butter
Corn tortilla + black beans
Oats + soy milk
Hummus (chickpeas + sesame/tahini) on whole grain bread
Tofu stir-fry + brown rice

Meal Planning Guide — Southeast Asian Context

One of the advantages of living in or eating from Southeast Asian food traditions is that the cuisine already has protein-combining baked in. A traditional Cambodian or Thai meal of rice, tofu or tempeh stir-fry, and a legume-based soup provides 30 to 50 grams of protein with minimal effort. Below is a practical sample day based on foods available at any Cambodian wet market or grocery.

Breakfast

~23g

Scrambled eggs with vegetables (2 eggs = ~13g protein)
Tofu alongside if vegan (~8g protein)
Rice congee with peanuts (~10g total protein for the meal)

Lunch

~32g

Firm tofu stir-fry with mixed vegetables over jasmine rice (~17g from tofu)
Mung bean or lentil soup on the side (~9g per 100g cooked)
Peanuts sprinkled on green papaya salad (~6g)

Snack

~8g

Edamame (half cup = ~8g protein)
Or roasted pumpkin seeds (~5g per handful)

Dinner

~25g

Tempeh curry with sweet potato (~19g protein from tempeh)
Brown or jasmine rice
Steamed vegetables with sesame seeds

Daily Total: ~88g protein

This sample day — using foods easily sourced across Phnom Penh, Siem Reap, and most of Southeast Asia — delivers approximately 88 grams of protein. For a 70 kg moderately active person, that exceeds the recommended daily intake. All foods used are available at local markets at low cost.

Frequently Asked Questions

What is the highest protein vegetarian food?+

Seitan (wheat gluten) is the highest protein vegetarian food, providing approximately 25 grams of protein per 100 grams. It is made from vital wheat gluten and is widely used as a meat substitute. Tempeh comes in a close second at around 19 grams per 100 grams and also provides beneficial probiotics from the fermentation process. Both are excellent choices for vegetarians looking to maximize protein intake without consuming meat or fish.

Can vegetarians get enough protein from plant sources alone?+

Yes, vegetarians can absolutely meet their daily protein requirements from plant sources alone. The key is variety — combining different plant proteins throughout the day ensures you get all nine essential amino acids. Foods like quinoa, soy, and hemp seeds are complete proteins on their own. For others, pairing legumes with grains (such as rice and beans) creates a complete amino acid profile. A typical adult needs 0.8 to 1.0 grams of protein per kilogram of body weight daily, which is very achievable on a well-planned vegetarian diet.

What are complete vegetarian proteins?+

Complete proteins contain all nine essential amino acids that the human body cannot produce on its own. Complete vegetarian protein sources include quinoa, soy products (tofu, tempeh, edamame), hemp seeds, chia seeds, buckwheat, and nutritional yeast. Eggs and dairy products are also complete proteins for lacto-ovo vegetarians. While most plant proteins are incomplete individually, combining complementary sources — such as rice and lentils or whole wheat bread and peanut butter — throughout the day provides all essential amino acids your body needs.

Is tofu a good source of protein for vegetarians?+

Tofu is an excellent protein source for vegetarians, providing 8 to 17 grams of protein per 100 grams depending on the firmness — firm and extra-firm tofu have higher protein content than silken or soft varieties. Tofu is a complete protein derived from soybeans and is highly versatile in cooking. In Southeast Asian countries like Cambodia and Thailand, tofu has been a dietary staple for centuries. It is also rich in calcium, iron, and manganese, making it nutritionally dense beyond just its protein content.

How much protein do lentils contain?+

Cooked lentils contain approximately 9 grams of protein per 100 grams, making them one of the most protein-rich legumes available. A standard serving of half a cup of cooked lentils delivers about 12 grams of protein. Lentils are also rich in dietary fiber, folate, iron, and potassium. They are widely grown across South and Southeast Asia and are an affordable, shelf-stable protein source used in soups, stews, curries, and salads. Red, green, brown, and black lentils all offer similar protein content with slight variations in texture and flavor.

Are peanuts a good protein source for vegetarians?+

Peanuts are an excellent vegetarian protein source, providing approximately 26 grams of protein per 100 grams — making them one of the highest plant-based protein foods by weight. Peanut butter delivers around 25 grams per 100 grams and is convenient for daily use. Peanuts are technically legumes and are widely grown and consumed across Cambodia, Vietnam, and Thailand, making them highly accessible and affordable in Southeast Asia. They also provide healthy monounsaturated fats, vitamin E, magnesium, and folate, making them a nutritionally rich addition to any vegetarian diet.

What vegetarian protein sources are common in Cambodia and Southeast Asia?+

Southeast Asia has a rich tradition of plant-based proteins that are readily available and affordable. The most common include tofu (used in Khmer soups and stir-fries), tempeh (popular in Indonesian-influenced dishes), peanuts (found in sauces and salads like Cambodian green papaya salad), edamame and soybeans, mung beans (used in desserts and savory dishes), black-eyed peas, and various seeds. Rice combined with legumes or tofu creates complete protein meals that have sustained populations in the region for thousands of years. These foods are found in local markets across Phnom Penh, Siem Reap, and rural Cambodia.

How do I combine vegetarian proteins for a complete amino acid profile?+

Combining vegetarian proteins to achieve a complete amino acid profile does not require eating complementary foods in the same meal — your body pools amino acids throughout the day. However, some classic combinations that together provide all essential amino acids include: rice with beans or lentils (a staple across Asia and Latin America), whole grain bread with peanut butter or hummus, corn tortillas with black beans, oats with soy milk, and rice with tofu or tempeh. Eating a variety of protein sources daily — legumes, nuts, seeds, whole grains, and dairy or eggs if included — naturally ensures complete amino acid coverage without complex meal planning.

Key Takeaways

Spirulina and nutritional yeast have the highest protein density per 100g but are consumed in small amounts — peanuts, hemp seeds, and seitan are more practical daily staples.

Complete proteins (quinoa, soy, hemp seeds, chia, eggs, dairy) are valuable but not mandatory — eating a variety of incomplete proteins daily covers all amino acid needs.

Southeast Asian diets built around tofu, tempeh, mung beans, peanuts, and rice naturally provide high-quality plant protein without any special supplementation.

Legumes (lentils, chickpeas, black beans) provide the best protein-per-dollar ratio and should anchor any budget-conscious vegetarian meal plan.

Fermented soy products (tempeh, miso) offer an advantage over regular tofu: improved protein bioavailability and added probiotic benefits.

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