What are common vegetarian foods?

November 11, 2025 •

4 min read

Over a third of people globally are reducing their meat consumption, making vegetarianism increasingly popular. Understanding what are common vegetarian foods is the first step towards embracing a plant-based diet, which can offer numerous health benefits while being both delicious and satisfying.

Quick Summary

This guide explores a wide variety of plant-based foods, including high-protein sources like legumes, tofu, and nuts, and highlights the roles of whole grains, fruits, and vegetables for a balanced and nutritious diet.

Key Points

Variety is Key: Eating a wide assortment of plant-based foods is essential for a nutritionally complete vegetarian diet.
Protein Sources Abound: Legumes, tofu, nuts, seeds, and quinoa are all excellent vegetarian protein sources.
Mindful Iron Intake: Vegetarians need to be aware of non-heme iron absorption and pair iron-rich foods with vitamin C to enhance it.
Dairy and Egg Benefits: For lacto-ovo vegetarians, dairy and eggs provide valuable protein, calcium, and B12.
Easy Meal Swaps: Many common dishes can be adapted to be vegetarian, such as making chili with extra beans or using tofu in place of meat.
Nutrient-Dense Foods: Prioritize whole grains, nuts, and fresh produce over processed vegetarian substitutes for better nutrition.

The Foundational Food Groups of a Vegetarian Diet

A vegetarian diet is built on a diverse range of plant-based foods, and for many, includes dairy and eggs. By focusing on a variety of fresh produce, whole grains, and protein-rich foods, it's possible to create meals that are both flavorful and nutritionally complete. The key lies in understanding which food groups form the backbone of a healthy plant-forward eating plan. The most common type of vegetarianism, lacto-ovo, includes dairy and eggs alongside a wide variety of plants.

Plant-Based Protein Powerhouses

Protein is a crucial macronutrient for muscle repair, growth, and overall bodily function. Vegetarians have a wealth of protein options beyond meat substitutes:

Legumes: This category includes lentils, chickpeas, and various beans (black, kidney, navy). A single half-cup serving of cooked lentils can provide around 9 grams of protein and 8 grams of fiber. Legumes are incredibly versatile and can be incorporated into soups, salads, and curries.
Soy Products: Tofu, tempeh, and edamame are excellent protein sources derived from soybeans. Tofu is a great blank canvas for absorbing flavors, while tempeh, made from fermented soybeans, has a firmer texture and nutty taste. Edamame can be enjoyed steamed as a snack or added to salads.
Nuts and Seeds: Almonds, cashews, walnuts, and peanuts are packed with protein, healthy fats, and fiber. Seeds like chia, hemp, and flax also offer a significant protein and omega-3 boost. Sprinkle them on top of meals, blend them into smoothies, or enjoy them as a satisfying snack.
Quinoa: A unique and widely celebrated grain-like seed, quinoa is a complete protein, containing all nine essential amino acids. This makes it a nutritional powerhouse and a great base for grain bowls or a side dish.
Dairy and Eggs: For those who are lacto-ovo vegetarians, Greek yogurt, cottage cheese, and eggs are readily available and efficient sources of high-quality protein, calcium, and B vitamins.

The Importance of Whole Grains

Whole grains provide sustained energy and are a vital source of fiber, iron, and B vitamins. Unlike refined grains, they retain the bran and germ, which contain the most nutrients. Options include:

Brown rice
Oats
Whole-wheat bread and pasta
Barley
Millet

Fresh Fruits and Vegetables

No healthy diet is complete without a variety of fruits and vegetables, which provide essential vitamins, minerals, and antioxidants. When planning meals, think about eating a rainbow to ensure a wide range of nutrients.

Leafy Greens: Spinach, kale, and collard greens are excellent sources of iron and other nutrients.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cabbage offer fiber and vitamins.
Potatoes: A simple baked potato with its skin provides a good amount of iron.
Dried Fruit: Prunes, raisins, and dried apricots can provide a surprising amount of iron.
Vitamin C-Rich Produce: Citrus fruits, strawberries, and bell peppers are great for improving the absorption of non-heme iron from other plant foods.

Dairy and Egg Options (for Lacto-Ovo Vegetarians)

For those who include them, dairy and eggs are nutritious additions to a vegetarian diet. Eggs provide high-quality protein and vitamin B12, while dairy products like milk, cheese, and yogurt are excellent for calcium and other nutrients.

Comparing Vegetarian Protein Sources


Source	Protein Content	Key Nutrients	Common Uses	Digestibility & Notes
Lentils	~9g per ½ cup (cooked)	Fiber, folate, iron	Soups, stews, curries, salads	Slow-digesting fiber promotes fullness
Tofu	~10g per 3.5oz	Calcium, iron, complete protein	Stir-fries, scrambles, baked dishes	A versatile, complete protein that absorbs flavors well
Greek Yogurt	~23g per cup	Calcium, probiotics, B vitamins	Smoothies, parfaits, dips, sauces	Creamy and high in protein, good for bone health
Quinoa	~8g per cup (cooked)	Fiber, magnesium, complete protein	Grain bowls, salads, side dishes	Gluten-free and very nutritious

Sample Meal Ideas with Common Vegetarian Foods

Breakfast: A bowl of oatmeal topped with nuts, seeds, and berries, or avocado toast topped with a fried egg and chili flakes.
Lunch: A hearty salad with quinoa, chickpeas, feta, cucumber, and a lemon-tahini dressing, or a black bean and veggie burrito.
Dinner: A lentil curry served with brown rice, a tofu and vegetable stir-fry with edamame, or vegetarian chili with beans and corn.
Snacks: Greek yogurt with fruit, a handful of almonds, or edamame steamed and lightly salted.

Conclusion

Adopting a vegetarian diet doesn't mean sacrificing flavor or nutrition. With a wide variety of common vegetarian foods available, from protein-packed legumes and soy products to vibrant fruits and vegetables, building a healthy and delicious meal plan is highly achievable. Focusing on whole, unprocessed foods and ensuring a variety of protein sources is the best way to thrive. Even starting with one or two meatless meals a week can introduce you to the richness and versatility of plant-based eating. For more resources on how to plan a balanced vegetarian diet, consult the Mayo Clinic's nutritional guidelines.

Frequently Asked Questions

The most common type is a lacto-ovo-vegetarian diet, which excludes meat, poultry, and fish but includes dairy products and eggs.

Vegetarians can get plenty of protein by incorporating a variety of plant-based sources, such as legumes (beans, lentils), soy products (tofu, tempeh), nuts, seeds, and whole grains like quinoa, into their meals.

To increase non-heme iron absorption from plant foods, pair them with foods rich in vitamin C, like bell peppers, citrus fruits, and strawberries. Avoiding coffee and tea with meals can also help.

While most nuts and seeds provide protein, some are better sources than others. For example, almonds and peanuts are good, and adding them to dishes or having them as a snack can boost protein intake.

Tofu, tempeh, and seitan are popular meat substitutes. Legumes, mushrooms, and textured vegetable protein also work well in many recipes.

For most lacto-ovo vegetarians, a balanced diet provides sufficient nutrients. However, vegans, or those with specific deficiencies, may need to pay attention to nutrients like Vitamin B12, iron, and omega-3s, and potentially consider fortified foods or supplements.

While technically vegetarian, processed foods high in sugar, fat, and salt, like some cereals, snacks, and sweets, should be limited. Focus on whole, unprocessed ingredients for the most health benefits.

A lacto-ovo-vegetarian diet is a type of vegetarian diet that excludes meat, fish, and poultry but includes dairy products and eggs.