My Top 5 Protein Sources as a Vegetarian

I tracked everything I ate for 2 weeks to create this list.

Benya Clark


Photo by Isai Dzib on Unsplash

Is it hard to get protein as a vegetarian?

When I first stopped eating meat, this was my biggest concern. However, I’ve been a vegetarian for the past few years now, and I’ve been relieved to realize that getting protein isn’t too tricky.

For the past couple of weeks, I’ve been tracking everything I’ve eaten, and I thought this would be a great opportunity to share how I get my protein. I’m hoping that this can help anyone who is looking for a few ideas of what to eat, or anyone who is thinking about going vegetarian but worried about how they’ll get enough protein.

A couple of final points before I get to the list:

  • In total, I eat about 140–150 grams of protein a day. Feel free to debate whether that’s too little or too much, but it certainly seems to work well for me.
  • The list is in ascending order based on how much protein I got from each of these sources during these two weeks. Unlike a lot of similar lists that just seem to copy and paste each other, this is truly based on my real eating habits.
  • I’ve narrowed the list down to the top five sources. There were dozens and dozens of foods that I ate these past couple of weeks that contained protein, but I thought this would be most helpful if I focused on the heavy hitters.

#5: Peanuts

To be honest, I was surprised that this made the list. Unlike the upcoming four entries, peanuts aren’t a great source of protein unless you’re trying to gain weight.

Although peanuts have 7 grams per 1/4 cup serving, they also have about 170 calories. That’s the worst ratio of protein to calories of any of the items in my top five.

However, peanuts are also a great snack, and if you are bulking, they can form a healthy part of your diet. In my case, since I’m trying to maintain my weight, I should probably cut back a bit.

#4: Peanut Butter Powder

Peanut Butter Powder is essentially just peanut butter with almost all of the oil removed and turned into a powder. It’s a much better alternative to…



Benya Clark

I’m a lawyer turned writer from North Carolina. I write about sobriety, mental health, and more. Subscribe to my weekly newsletter at