TETSUVegetarian Foods
146 vegetarian foods from the Tetsu nutrition library, ranked by how much of their calories come from protein (so different serving sizes compare fairly). Each entry links to full nutrition facts on a clearly stated basis.
Highest-protein vegetarian foods
| Food | Basis | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Seitan | 100 g | 120 kcal | 25 g | 4 g | 2 g |
| Whey Protein | 1 scoop | 120 kcal | 24 g | 3 g | 1.5 g |
| Greek Yogurt | 100 g | 53 kcal | 9.4 g | 3.7 g | 0 g |
| Mushrooms | 100 g | 21 kcal | 3.1 g | 2.9 g | 0.3 g |
| Spinach | 100 g | 23 kcal | 3 g | 3.3 g | 0.3 g |
| Cottage Cheese Fruit Bowl | 100 g | 90 kcal | 11.3 g | 4 g | 2 g |
| Cottage Cheese | 100 g | 97 kcal | 11.1 g | 3.5 g | 4 g |
| Asparagus | 100 g | 20 kcal | 2.2 g | 3.7 g | 0.1 g |
| Tofu | 100 g | 76 kcal | 8 g | 2 g | 4.8 g |
| Tempeh | 100 g | 192 kcal | 20 g | 8 g | 11 g |
| Edamame | 100 g | 121 kcal | 11.6 g | 9 g | 5.2 g |
| Kale | 100 g | 47 kcal | 4.3 g | 10 g | 0.7 g |
| Protein Bar | 1 bar | 220 kcal | 20 g | 22 g | 7 g |
| Berry Protein Smoothie | 100 g | 80 kcal | 7 g | 9.5 g | 1.5 g |
| Protein Shake | 100 g | 105 kcal | 8.8 g | 9.5 g | 3.5 g |
All 146 vegetarian foods
Seitan120 kcal · 25 g proteinWhey Protein120 kcal · 24 g proteinGreek Yogurt53 kcal · 9.4 g proteinMushrooms21 kcal · 3.1 g proteinSpinach23 kcal · 3 g proteinCottage Cheese Fruit Bowl90 kcal · 11.3 g proteinCottage Cheese97 kcal · 11.1 g proteinAsparagus20 kcal · 2.2 g proteinTofu76 kcal · 8 g proteinTempeh192 kcal · 20 g proteinEdamame121 kcal · 11.6 g proteinKale47 kcal · 4.3 g proteinProtein Bar220 kcal · 20 g proteinBerry Protein Smoothie80 kcal · 7 g proteinProtein Shake105 kcal · 8.8 g proteinBroccoli34 kcal · 2.8 g proteinEdamame Bowl110 kcal · 9 g proteinCauliflower25 kcal · 2 g proteinProtein Pancakes190 kcal · 15 g proteinLentils115 kcal · 9 g proteinZucchini16 kcal · 1.2 g proteinMixed Greens27 kcal · 2 g proteinMozzarella85 kcal · 6 g proteinCheese (Generic)100 kcal · 7 g proteinMiso Soup24 kcal · 1.6 g proteinCheddar113 kcal · 7 g proteinPaneer Tikka180 kcal · 11 g proteinYogurt61 kcal · 3.7 g proteinCaprese Salad128 kcal · 7.2 g proteinPaneer320 kcal · 18 g proteinPaneer Block320 kcal · 18 g proteinShakshuka107 kcal · 6 g proteinChickpeas163 kcal · 9.1 g proteinMilk (Whole)62 kcal · 3.3 g proteinSweet Potato & Egg Hash127 kcal · 6.7 g proteinPalak Paneer111 kcal · 5.7 g proteinGranola With Yogurt144 kcal · 7.2 g proteinTomato18 kcal · 0.9 g proteinDal Tadka112 kcal · 5.6 g proteinRajma (Kidney Bean Curry)118 kcal · 5.7 g proteinCauliflower Rice Stir-Fry72 kcal · 3.2 g proteinCucumber16 kcal · 0.7 g proteinProtein Energy Balls350 kcal · 15 g proteinOvernight Oats117 kcal · 5 g proteinCheese Quesadilla261 kcal · 11.1 g proteinQuinoa Grain Bowl137 kcal · 5.8 g proteinMinestrone Soup63 kcal · 2.6 g proteinChiles Rellenos169 kcal · 6.9 g proteinMargherita Pizza216 kcal · 8.8 g proteinEggplant25 kcal · 1 g proteinBulgur83 kcal · 3.3 g proteinGrilled Cheese Sandwich306 kcal · 11.7 g proteinBell Pepper21 kcal · 0.8 g proteinGuava37 kcal · 1.4 g proteinOatmeal With Berries114 kcal · 4.3 g proteinArepas With Cheese160 kcal · 6 g proteinBread80 kcal · 3 g proteinBuddha Bowl120 kcal · 4.5 g proteinPeanut Butter188 kcal · 7 g proteinKhichdi127 kcal · 4.7 g proteinMac & Cheese127 kcal · 4.7 g proteinVeggie Hummus Wrap152 kcal · 5.6 g proteinFalafel Plate169 kcal · 6.2 g proteinAlmonds164 kcal · 6 g proteinChia Pudding110 kcal · 4 g proteinCereal With Milk117 kcal · 4.2 g proteinQuinoa120 kcal · 4.3 g proteinAlmond Butter196 kcal · 7 g proteinDal Makhani112 kcal · 4 g proteinHummus With Pita170 kcal · 6 g proteinChole (Chickpea Curry)143 kcal · 5 g proteinMedu Vada193 kcal · 6.7 g proteinChia Seeds58 kcal · 2 g proteinMediterranean Quinoa Salad117 kcal · 4 g proteinCouscous112 kcal · 3.8 g proteinPenne Arrabbiata140 kcal · 4.7 g proteinCorn90 kcal · 3 g proteinGreen Papaya Salad60 kcal · 2 g proteinVegetable Soup51 kcal · 1.7 g proteinMixed Greens Salad93 kcal · 3 g proteinCashews157 kcal · 5 g proteinRoti283 kcal · 8.9 g proteinPasta With Marinara149 kcal · 4.6 g proteinNaan289 kcal · 8.9 g proteinAlmond Milk13 kcal · 0.4 g proteinPesto Pasta173 kcal · 5.3 g proteinIdli183 kcal · 5.6 g proteinDosa200 kcal · 6 g proteinBagel With Cream Cheese251 kcal · 7.3 g proteinZucchini Noodles + Pesto93 kcal · 2.7 g proteinLo Mein163 kcal · 4.7 g proteinBruschetta140 kcal · 4 g proteinElote (Street Corn)156 kcal · 4.4 g proteinMixed Vegetable Sabzi90 kcal · 2.5 g proteinUttapam145 kcal · 4 g proteinOnion40 kcal · 1.1 g proteinAloo Gobi100 kcal · 2.7 g proteinEgg Fried Rice163 kcal · 4.3 g proteinPotato Gnocchi127 kcal · 3.3 g proteinJollof Rice127 kcal · 3.3 g proteinUpma135 kcal · 3.5 g proteinMushroom Risotto150 kcal · 3.8 g proteinOnigiri167 kcal · 4.2 g proteinTabbouleh80 kcal · 2 g proteinPoha133 kcal · 3.3 g proteinCarrot42 kcal · 1 g proteinPotato76 kcal · 1.8 g proteinPeach60 kcal · 1.4 g proteinBrown Rice112 kcal · 2.6 g proteinTortilla130 kcal · 3 g proteinVegetable Pulao143 kcal · 3.3 g proteinManakish175 kcal · 4 g proteinWatermelon31 kcal · 0.7 g proteinBaba Ganoush120 kcal · 2.7 g proteinWalnuts185 kcal · 4 g proteinSamosa233 kcal · 5 g proteinStrawberries33 kcal · 0.7 g proteinVegetable Spring Roll200 kcal · 4.2 g proteinPomegranate Arils82 kcal · 1.7 g proteinAçaí Bowl133 kcal · 2.7 g proteinFattoush Salad100 kcal · 2 g proteinKiwi41 kcal · 0.8 g proteinOrange62 kcal · 1.2 g proteinVegetable Spring Roll93 kcal · 1.8 g proteinWhite Rice130 kcal · 2.5 g proteinPancakes226 kcal · 4.3 g proteinSweet Potato86 kcal · 1.5 g proteinAloo Paratha322 kcal · 5.6 g proteinPapaya38 kcal · 0.6 g proteinMixed Berries47 kcal · 0.7 g proteinTiramisu327 kcal · 4.7 g proteinMango60 kcal · 0.8 g proteinBanana103 kcal · 1.3 g proteinAvocado160 kcal · 2 g proteinBlueberries56 kcal · 0.7 g proteinChurros267 kcal · 3.3 g proteinPineapple50 kcal · 0.6 g proteinMango Sticky Rice168 kcal · 2 g proteinDark Chocolate170 kcal · 2 g proteinGrapes67 kcal · 0.7 g proteinHeavy Cream100 kcal · 0.8 g proteinApple96 kcal · 0.5 g proteinButter102 kcal · 0.1 g proteinCoconut Oil117 kcal · 0 g proteinGhee124 kcal · 0 g proteinOlive Oil119 kcal · 0 g protein
Common questions
What are the best vegetarian foods for protein?
Seitan, Whey Protein and Greek Yogurt lead this list — Seitan alone has 25 g of protein per 100 g.
How many vegetarian foods are in this list?
146, each with complete nutrition facts: calories, protein, carbohydrates, fat and key micronutrients.
Track it in Tetsu
Log any of these in one tap in Tetsu — or describe your plate in plain English and let AI parse the macros. Free to start.