Vegetarian Protein Calculator
Estimate your daily protein needs as a vegetarian or vegan based on your weight and activity level.
Note: This calculator includes a 10% increase for plant protein digestibility, as recommended by WHO/FAO guidelines.
Top 20 Vegetarian Protein Sources
Explore protein-rich vegetarian foods commonly enjoyed across the USA, Canada, and Europe.
| Food | Protein (per 100g) |
|---|---|
| Lentils (Cooked) | 9 g |
| Chickpeas (Cooked) | 8.9 g |
| Edamame (Soybeans) | 11 g |
| Tofu (Firm) | 12 g |
| Tempeh | 19 g |
| Quinoa (Cooked) | 4.4 g |
| Green Peas | 5 g |
| Greek Yogurt (Plain, 2%) | 10 g |
| Cottage Cheese (Low-fat) | 11 g |
| Seitan (Wheat Protein) | 25 g |
| Pumpkin Seeds | 19 g |
| Almonds | 21 g |
| Chia Seeds | 17 g |
| Peanut Butter (Natural) | 25 g |
| Oats (Dry) | 13 g |
| Buckwheat | 13 g |
| Spinach (Cooked) | 3 g |
| Broccoli (Cooked) | 3.5 g |
| Soy Milk (Unsweetened) | 3.3 g |
| Hemp Seeds | 31 g |
Tip: Combine grains and legumes (like rice + lentils or bread + hummus) to create a complete amino acid profile for optimal vegetarian nutrition.