Best Alternative Protein Sources for Vegans and Vegetarians

Being a vegan or vegetarian means that you do not consume meat, dairy, products that contain gelatine, or other animal products.

Generally saying you are a vegetarian, you are describing your diet. Being a vegan however, describes a lifestyle of eating like a strict vegetarian and completely avoiding the use of any animal products. This includes wearing leather, wool, silk, fur, and down.

If vegans and vegetarians do not consume meat or animal products, how do they get their protein and how do they have a nutritious and balanced diet?

Different Types of Vegetarians:

Lacto-Vegetarian does not consume meat or eggs, but will consume dairy products.
Ovo-Vegetarian does not consume meat or dairy, but will consume eggs.
Lacto-Ovo-Vegetarian does not consume meat, but eats dairy and eggs.

Other forms of vegetarians include macrobiotics, raw food diets, and several others.

Recommended Supplementation

Eating different types of food is critical to get the nutrients and vitamins into your body. Vegans in particular should supplement B12. In general, other deficiencies include iron, zinc, and calcium.

Eating greens and black strap molasses is great for iron. Legumes, grains, and nuts are great sources of zinc. Kale, tahini, and calcium fortified soy milk or orange juice are great sources of calcium.

A multi vitamin would be a great investment as well as an amino acid supplement.

The goal being a vegan or vegetarian is to eat healthy and a wide variety of foods. Since animal products are not consumed, you will need to combine foods so you can ensure you get all of the nutrients your body needs to thrive.

Below is a comprehensive list of protein sources and food sources to help you get more protein into your diet.

Best Protein Sources for Vegans

Source	Grams of Protein
Vegan Protein Sources
1 Cup Avocado	4
1 Cup Baked Red Potato	3
1 Cup Barley	3.5
1 Cup Black Beans	15
2 Slices Whole Grain Bread	7
1 Cup Cooked Broccoli	4
1 Cup Brown Rice	5
1 Cup Bulgur	5.5
1/4 Cup Cashews	5
2 Tablespoons Chia Seeds	5
1 Cup Edamame	20
2 Tablespoons Flax Seeds	4
1 Cup Lentils	18
2 Tablespoons Peanut Butter	8
1 Cup Peas	9
1 Cup Quinoa	9
1 Cup White Rice	4
3 Ounces Seitan	19
1 Cup Semolina Pasta	8
1 Cup Cooked Spinach	5
1 Cup Plain Soymilk	11
1/4 Cup Sunflower Seeds	6
2 Tablespoons Sunflower Seed Butter	5.5
1 Cup Tempeh	41
1/2 Cup Tofu	20

List of Vegan Food Sources

Breakfast

EnviroKids Waffles

Koala Choco Waffles
Gorilla Banana Waffles

Lightlife

Smart Bacon
Fakin’ Bacon
Smokey Tempeh Strips

Lifestream Waffles

Buckwheat
Mesa Sunrise
8 Grain Sesame
Soy Plus
Flax Plus

Van’s Waffles

Organic Original Blueberry
Wheat-Free Original
Blueberry
Apple Cinnamon

Yves

Canadian Veggie Bacon
Veggie Breakfast Patties

Burgers

Amy’s

California Veggie Burger
Texas Burger

Boca Burgers

Organic Vegan
Vegan Original

Gardenburger

Garden Vegan
Flame Grilled Hamburger Style
Black Bean

Loma Linda

Veggie-Burger
Vita-Burger
Redi-Burger

Morningstar Farms

Better’n Burgers
Grillers Burger Style Recipe
Harvest Burger Original

Natural Touch

Vegan Burger

Turtle Island

Super Bugers

Wildwood Natural Foods

Tofu Burger – Original
Mexican and Southwestern

Worthington

Gran Burger
Vegetarian Burger

Yves

The Good Burger

Butter

Shedd’s – Willow Run
Smart Balance

Smart Beat Super Light
Smart Balance Light
Earth Balance Non-GMO All Natural Buttery Spread

Soy Garden – Natural Buttery Spread
Spectrum Naturals
The Natural Food Store – Soy Bean Soft Margarine
Tree of Life – Margarine

Cheese

Follow Your Heard – Vegan Gourmet Cheese Blocks

Jack
Nacho
Mozzarella

Road’s End Organics

Nacho Cheese Dip – Mild and Spicy
Cheese Packets – Original, Mozzarella, Original Gluten Free
Alfredo Style Gluten Free

Soymage

Vegan Cream Cheese
Vegan Grated Parmesan
Vegan Singles and Chunk Cheese

Mozzarella
Cheddar
Jalapeno
Italian Herb

Tofutti – Sliced and Shredded Cheeses
VeganRella – Hard Cheeses

Cheddar
Mozzarella

Vegie Kaas – Blocks

Cheddar
Mozzarella

Chicken-Free

Health is Wealth

Buffalo Wings
Chicken Free Nuggets
Chicken Free Patties

Now and Zen – UnChicken
White Wave

Chicken Style Seitan
Chicken Style Wheat Meat

Yves – Veggie Chickn’ Burger

Chocolate

Ah!laska – Chocolate Syrup
Chocolate Decadence – Vegan Chocolates
Sunspire

Earth Balls
Chocolate Chips

Tropical Source

Chocolate Bars
Baking Chips

Condiments

Annie’s Naturals

Original Recipe Barbecue Sauce
Smokey Maple

Bac’Uns – Animal Free Bacon Bits
Field Roast – Smoked Field Roast Crunchies (Vegan Bacon Bits)
Follow Your Heart – Vegan Mayonnaise
Miso Mayo – Vegan Mayo
Nasoya – Vegan Mayo
Premier Japan

Organic Ginger Tamari
Garlic Tamari
Wasabi Tamari
Thai Soynut

The Wizard’s – Organic Vegetarian Worcestershire Sauce (Vegan too)

Convenience Foods

Amy’s

Black Bean Chili
Medium Chili with Vegetables
Medium and Spicy Chili
Vegetarian Baked Beans

Bearitos

Original Chili
Black Bean Chili
Refried Beans

Breakfast – Hot Cereal Cups

Apple Cinnamon Oatmeal
Cranberry Orange Oatmeal
Banana Nut Barley
Maple Raisin Three Grain
Wheat ‘N Berries

Casbah

Potato Pancakes
Falafel
Humus

Fantastic Foods

Taco Filling
Sloppy Joe Mix
Nature’s Burger
Chili
Tofu Burger
Fantastic Falafel
humus
Instant Black Beans
Instant Refried Beans
Tabouli Salad

Ginny’s

Vegan Soy Chili
Mexican Fiesta Stew
Roasted Pepper Chili
Ratatouille

Harvest Direct

Soy Taco Mix
Soy Chili Mix
Soy BBQ Mix
Soy Burger Mix
Soy Ball & Loaf Mix
Veggie Ribs Mix
Seitan Quick Mix

Health Valley

Rice in a Cup
Thai and Spicy Black Beans

Natural Touch

Taco Mix
Chili

Near East

Rice Pilaf with Lentils
Spanish Rice
Long Grain Rice
Wild Rice

Road’s End Organics – Cheese Packets
- Original
- Mozzarella Style
- Original Gluten Free
- Alfredo Style Gluten Free
Tasty Bite

Jodhpur Lentils
Punjab Eggplant
Bombay Potatoes
Simla Potatoes

Cookies

Alternative Baking Company – 11 Varieties to choose from
Barbara’s Bakery – Snackimals Animal Cookies
Boston Cookies
Frookie

Chocolate
Duplex
Lemon
Peanut Butter
Vanilla and Funky Monkey Cookies – Chocolate and Vanilla

Hain – All Natural Animal Cookies
No Cookie

Peanut Butter
Oatmeal Raisin
Chocolate Brownie with Nuts

Organica Foods

Double Chocolate Coffee Toffee
Peanut Butter Almond Chocolate Chip
Oatmeal Coconut Cranberry Chocolate Chip
Ginger Walnut Cherry Chocolate Chip

Sunflower Baking Company
Uncle Eddie’s

Creamers

White Wave – Silk Creamer
Westsoy – Creme de la Soy
Farm Rich – Non-Dairy Creamer

Dairy Replacements

Hip Whip – Vegan Whipped Cream
Safeway – Lucerne Non-Dairy Dessert Topping
Safeway – Ultra Pasteurized Lactose Free Sour Cream
Soymage – Vegan Sour Cream
Tofutti – Sour Supreme Sour Cream

Desserts

Emes Kosher – Jello

Plain
Lemon
Strawberry
Lime
Orange
Cheery
Raspberry
Grape
Pineapple
Black Cherry
Black Raspberry

Hain – Chocolate and Vanilla Pudding Box Mixes
Hain – Superfruits Dessert Mix – Vegan Jello
Hip Whip – Vegan Whipped Cream
Hip Whip – Vegan Chocolate Mousse
More-Nu Mates Pudding and Pie Mix

Chocolate
Lemon Cream
Vanilla

Mother Nature’s Goodies – Whole Wheat Pie Shells

Dips and Spreads

Affi’s Marin Gourmet

Eggplant Dip
Sun Dried Tomato – Porcini Mushroom
Pesto Provence
Garlic and Balsamic Vinegar
Caper Humus

Wildwood Natural Foods

Garlic Aioli Spread
Tomato Basil Spread
Low Fat Humus
Spicy Low Fat Humus
Mid Eastern Humus
Basil Pesto Humus
Tabouli

Gravy

Field Roast – Porcini Mushroom Gravy
Hain

Vegetarian ‘Chicken’ Gravy
Vegetarian Brown Gravy Mix

Imagine – Organic No-Chicken
Imagine – Organic Vegetable Broth
Loma Linda – Quick Brown Gravy
Natural Touch

Brown Gravy Mix
Chicken Style
Country Style
Mushroom
Onion

Rapunzel – Vegan Vegetable Bouillon

Ground Beef Substitute

Boca Burger – Original Meatless Ground Burger
Gardenburger – Meatless Crumbles
Lightlift – Lean beef style in a tube
Morningstar Farms – Ground Meatless Crumbles
Natural Touch – Vegan Burger Crumbles
Yves – Veggie Ground Round

Original
Italian
Mexican

Hot Dogs

Lightlift

Smart Dogs
Wonderdogs
Tofu Pups

SoyBoy – Not Dogs
Wildwood Natural Foods – Wild Dogs
Yves

Veggie Dogs
Tofu Dogs
Good Dogs
Jumbo Veggie Dogs
Hot & Spicy Veggie Chilli Dogs

Ice Cream

Double Rainbow Soy Cream – Ice Cream

Butter Pecan
Cookie Vanilla
Mint Chocolate Chip

Double Rainbow Soy Cream – Sorbet

Chocolate
Lemon
Mango Tangerine
Marion Blackberry
Rainbow
Raspberry

Dreyers Sorbet

Boysenberry
Lemon
Mandarin Orange with Passion Fruit
Mango
Peach
Raspberry
Strawberry
Lemonade
Lime
Tangerine
Wild Berry

Howler Sorbets
Rice Dream
Safeway – Sorbets

Lemon
Mango
Raspberry
Chocolate
Pineapple Passion

Soy Dream

Jerky

Natural Touch
Tofurky

Soy Milk

VitaSoy
EdenSoy
Silk
WestSoy
Wild Wood
Rice Dream
Chicago Soydairy

Pasta

Rising Moon – Raviolo

Tuscin Tomato
Spinach Florentine
Garlic & Roasted Veggies

Road’s End Organics

123’z Cheese for Kidz
Mac and Cheese
Shells and Cheese
Penne and Cheese
Alfredo Style Mac and Cheese

Soy Boy

Tofu Ravioli
Ravioli Rosa
Ravioli Verde

Salad Dressings

Annie’s Naturals

Basic & Garlic with Extra Virgin Olive Oil
Black Olives & Truffles with Extra Virgin Olive Oil
French
Organic Green Garlic
Organic Horseradish with Echinacea
Sea Veggie and Sesame
Shiitake and Sesame
Smokey Tomato and Porcini
Tuscany Italian
Yellow Peppers & Sun Dried Tomatoes with Extra Virgin Olive Oil

Bacos – Bacon Bits
Nasoya Vegi
Whole Foods

Balsamic Vinaigrette
Lemon Tahini
Sesame Vinaigrette
Italian Vinaigrette

Sausage

Lifghtlife

Sausage in a Tube
Italian Style Smart Links
Lean Breakfast Links
Lean Italian Links

Loma Linda
SoyBoy
Yves

Snacks

Affi’s Marin Gourmet
Amy’s – Organic Toaster Pops
Barbara’s Bakery

Fat Free Wheat Fig Bars
Fat Free Wheat Free Raspberry Bars
Low Fat Traditional Blueberry Bars
Low Fat Traditional Fig bars
Fat Free Cinnamon Bars

Belsoy – Organic Pudding Snacks
Boulder Bars

Chocolate
Apple Cinnamon
Peanut Butter
Boulder Berry
Chocolate Chip Peanut Butter

Bumble Bars
Brown Rice Snaps

Unsalted Sesame
Tamari Sesame
Toasted Onion
Vegetable

Chocolove – All Dark chocolate flavors
Country Choice – Sandwich Creams
Deli-Style – Sesame Thins
Edward’s Organic Fine Confections
Endangered Species Chocolate Company

Tiger Bar
Rainforest Bar
Grizzly Bar
Chimp Bar
Wolf Bar
Sea Turtle
Dark Chocolate Bug Bites
Chimp Mints

Ghirardelli – Double Chocolate Chips, Semi-Sweet Chocolate Chips
Goldberg’s – Peanut Chews
Green & Black’s

Organic Dark Chocolate
Organic Hazelnut and Currant Dark Chocolate
Maya Gold Chocolate
Dark Chocolate

Health Valley

Amaranth Graham Crackers
Chocolate Chip Granola Bars
Date Almond Granola Bars

Keebler

Droxies Cream Filled Chocolate Cookies
Vienna Fingers

Marie Callender’s – Fruit Pies
Mi-Del Snaps – Ginger, Chocolate, Vanilla Snaps
Newman’s Own

Sweet Dark Chocolate Bars
Sweet Dark Espresso Dark Chocolate Bars

Now & Zen – Cinnamon Rolls
Odwalla Bars

Chocolate
Super Protein
Cranberry C Monster
Peanut Crunch
Chocolate Peanut Butter
Carrot

Rapunzel – Pure Organic Swiss Chocolate
Ryvita – Cracker Spreads
Safeway – Tuxedos

Chocolate Sandwich Cookies
Double Filled Chocolate Sandwich Cookies
Mint chip Chocolate Sandwich Cookies
Maple Leaf Cookies with Maple Syrup

Santa Cruz – Organic Chocolate Flavored Syrup
Scarffen Berger

Bittersweet Bars
Nibby Bars
Mocha Bars
Semisweet Bars
Cocoa Powder
Cacao Nibs
Chocolate Chunks

Stonewall’s Vegan Jerquee
Stretch Island – Fruit Leathers
Sunridge Farms

Organic Sunny Bears
Black Licorice Chews
Red Licorice Chews
Chocolate almond Raisin Clusters
Chocolate Macadamias
Chocolate Cashew Clusters
Chocolate Nut Clusters
Chocolate Peanut Clusters
Chocolate Pecan Clusters
Chocolate Almond Clusters
Chocolate Pretzels
Chocolate Ginger
Chocolate Pineapple
Chocolate Raisins
Chocolate Peanuts
Chocolate Apricots
Carob Peanut Clusters
Carob Almond Clusters
Carob Apricots
Chocolate Apricots

Tofurky – Tofurky Jurky
Veggie Booty and Fruity Booty

Soups

Amy’s

No Chicken Noodle
Black Bean Vegetable
Lentil
Minestrone
Split Pea
Vegetable Barley
Vegetable Broth

Imagine

Organic Creamy Broccoli
Organic Creamy Butternut Squash
Organic Creamy Potato Leek
Organic Creamy Tomato
Organic Creamy Sweet Corn
Creamy Portobello Mushroom

Fantastic Foods – Big Soup Noodle Bowls

Hot & Sour
Sesame Miso
Spring Vegetable
Miso with Tofu
Mandarin Broccoli

Fantastic Foods – Soups & Dips

Onion
Onion Mushroom
Garlic & Herb
Vegetable

Fantastic Foods – Fantastic Noodles Soup Cups

Chicken Free
Vegetable Curry
Vegetable Miso
Vegetable Tomato

Fantastic Foods – Hearty Soup Cups

Cha Cha Chili
Country Lentil
Couscous with Lentils
Five Bean
Jumpin’ Black Bean
Split Pea
Vegetable Barley

Fantastic Foods – Rice & Bean Soup Cups

Cajun with Red Beans
Spicy Jamaican with Black Beans
Chile Ole!

Health Valley – Split Pea Soup, Lentil Soup
Mori-Nu Creamy Soups

Creamy Butternut Squash
Creamy Tomato
Creamy Corn
Creamy Garden Pea Soup

Shari Ann’s

Vegetarian French Onion
Spicy French Green Lentil
Spicy Vegetable Bean Soup
Indian Black Bean and Rice Soup
Tomato with Roasted Red Bell Pepper

Walnut Acres

Four Bean Chili
Cuban Black Bean
Mediterranean Lentil

Soy Meatballs

Nate’s – Meatless Meatballs

Original
Zesty Italian
Savory Mushroom

Yves – Veggie Meatballs

Tofu

SoyBoy

Baked Tofu
Seasoned and Smoked Tofu
Tofu Lin
Caribbean Tofu
Italian Tofu

Soy Deli

Hickory
Savory
Five Spice

Tofutti – Frozen Pizza
White Wave

Tomato Basil
Thai
Lemon Pepper
Italian
Barbecue Baked Tofu

Wildwood Natural Foods

Baked Tofu

Aloha
Teriyaki
Royal Thai
Savory

Braised Tofu

Peanut
Original
Thai Grill
Mexican
Curry

Tofu Cutlets

Pineapple
Teriyaki

Smoked Tofu

Mild Szechuan
Garlic Teriyaki

Turkey Substitutes

Celebration Roast – Roast with sausage style stuffing made from butternut squash, apples, and mushrooms.
Turtle Island Foods

Tofurky – Specially Seasoned Stuffed Tofu Roast, four Hearty Tempeh Drummettes, fourteen ounces of Tofurky “Giblet” Gravy and a set of two WishStixs made from Tofurky Jurky.

Now & Zen

Un-Turkey – Fully stuffed seitan covered with a skin made from soy. The stuffing is made of organic bread and comes with gravy.

Yogurt

Nancy’s – Soy Yogurt

Raspberry
Strawberry
Plain Flavors

Silk

Other

Amy’s

Asian Noodle Stir-Fry
Thai Stir-Fry
Teriyaki Stir-Fry
Shepherd’s Pie
Brown Rice and Vegetables Bowl
Teriyaki Bowl
Roasted Vegetables in a Pocket Sandwich
Tofu Scramble in a Pocket Sandwich

Cascadian Farm – Veggie Bowls
Ethnic Gourmet – Vegetarian Teriyaki
Gloria’s Kitchen

Jerk Tofu
Mu-Shu Vegetables
Pumpkin Curry
Won Ton
Orange Peel Soy
Spice Thai Rice Noodles with Peanuts

Health is Wealth

Veggie Egg Rolls
Oriental Chicken-Free Egg Rolls
Oriental Vegetable Egg Rolls
Spinach Egg Rolls
Steamed Dumplings

Thai Chef

Thai Sweet & Sour Vegetables
Pad Thai with Tofu

Yves

Veggie Chili
Veggie Country Stew
Veggie Penne
Veggie Lasagna

Best Protein Sources for Vegetarians

Source	Grams of Protein
Beans, Nuts, and Seeds
1 Ounce Cashews	4.4
1 Cup Garbanzo Beans	14.5
1 Cup Lentils	18
1 Ounce Peanuts	6.5
2 Tablespoons Peanut Butter	7
1 Cup Pinto Beans	12
1 Ounce Pistachios	5.8
1 Cup Refried Beans	15.5
1 Ounce Sesame Seeds	6.5
1 Cup Soybeans	28
1 Cup Tofu	22

Source	Grams of Protein
Fruits and Vegetables
1 Medium Artichoke	4
1 Cup Asparagus	5
1 Avocado	10
1 Cup Broccoli	5
1 Cup Peas	9
1 Cup Spinach	5

Best Protein Sources for Lacto-Vegetarians

Source	Grams of Protein
Dairy Protein Sources
1 Cup Cottage Cheese	28
8 Ounces Greek Yogurt	20
8 Ounces Milk	9
1 Ounce Mozzarella Cheese	6
1 Ounce Parmesan Cheese	10
8 Ounces Plain Yogurt	13
1 Stick String Cheese	8

Best Protein Sources for Ovo-Vegetarians

Source	Grams of Protein
Dairy Protein Sources
1 Large Egg	6
1 Extra Large Egg	7
1 Jumbo Egg	8
1/4 Cup Egg Whites (Egg Beaters)	5

If you are a vegan or vegetarian and would like me to add something to the list that I have missed or have any questions or comments, please leave a them below!