100 g
Firm Tofu
144 kcal | P 17g | C 3g | F 8.7g
Calories in firm tofuFood category
Vegetarian protein foods
Plant-forward protein sources with calories and macros for vegetarian, flexitarian, and meat-reducing eaters.
Quick answer
Vegetarian protein eating works well when meals are built around a deliberate plant-protein anchor instead of relying on cheese or grains to fill the gap. This category highlights staples that carry meaningful protein per calorie without depending on animal products.
Included foods
Foods featured in vegetarian protein foods
1 cup cooked (198 g)
Lentils
230 kcal | P 18g | C 40g | F 0.8g
Calories in lentils1 cup cooked (172 g)
Black Beans
227 kcal | P 15g | C 41g | F 0.9g
Calories in black beans1 cup cooked (185 g)
Quinoa
222 kcal | P 8g | C 39g | F 3.6g
Calories in quinoa170 g plain nonfat
Greek Yogurt
100 kcal | P 17g | C 6g | F 0.7g
Calories in greek yogurt1 cup (226 g)
Cottage Cheese (1% Low-Fat)
163 kcal | P 28g | C 6g | F 2.3g
Calories in cottage cheese (1% low-fat)1 large egg
Egg
72 kcal | P 6.3g | C 0.4g | F 4.8g
Calories in eggTakeaways
What matters most in this category
- Tofu, tempeh, lentils, and beans usually anchor the meal better than grain-only options
- Greek yogurt, cottage cheese, and eggs add protein density to lacto-ovo plans
- Pair plant proteins with whole grains for fuller amino acid profiles when needed
FAQ
Common category questions
Can vegetarians get enough protein from plants alone?
Yes, with deliberate planning. Tofu, tempeh, lentils, beans, and edamame each carry useful protein at workable calories, and combining them across meals covers amino acid needs for most adults.
What about complete proteins?
Soy products and quinoa are complete on their own. Most other plant proteins are slightly limited in one or two amino acids, but eating a variety across a day evens it out for general adults.
Is vegetarian protein lower quality than animal protein?
Per gram, animal proteins generally have higher leucine content and digestibility. The practical fix for vegetarians is to eat slightly more total protein and to spread it across meals, which closes most of the gap for typical goals.