What does 100g of protein look like for a vegetarian?

November 19, 2025 •

4 min read

For active individuals, athletes, or those seeking muscle growth, targeting 100 grams of protein daily is a common goal. However, hitting this target can seem challenging on a meat-free diet. This guide breaks down exactly what does 100g of protein look like for a vegetarian, with practical examples and meal strategies to make it simple.

Quick Summary

This guide details how vegetarians can achieve 100 grams of protein daily by combining diverse sources like soy, legumes, dairy, and grains. It provides sample meal plans, high-protein recipes, and tips for strategic snacking to meet nutritional needs effectively.

Key Points

Variety is Crucial: Combine different plant-based proteins to create a complete amino acid profile.
Soy is a Complete Protein: Tofu, tempeh, and edamame provide all essential amino acids, simplifying protein tracking.
Snack Strategically: Use high-protein snacks like Greek yogurt, nuts, and seeds to bridge the gap between meals.
Meal Prep for Consistency: Prepare staples like cooked lentils and quinoa in advance to ensure protein is readily available.
Consider Supplements: Protein powders can be a convenient way to boost intake, especially for athletes or those with higher protein needs.
Focus on Whole Foods: Prioritize whole food sources of protein, using supplements primarily for convenience.
Balance Your Diet: Ensure adequate intake of protein without sacrificing other vital nutrients like fiber, vitamins, and minerals.

Building a Foundation: Key Protein Sources

To visualize 100g of vegetarian protein, it's essential to understand the contribution of different food groups. A varied approach ensures a complete amino acid profile, as many plant sources are considered incomplete on their own.

Legumes and Beans

Legumes are the powerhouse of many vegetarian diets, offering substantial protein and fiber.

A cup of cooked lentils offers around 18g of protein.
Chickpeas provide about 15g per cooked cup.
Black beans and kidney beans offer 15g per cooked cup.

Soy Products

Soy is a complete protein, making it one of the most reliable sources for vegetarians and vegans.

Extra-firm tofu contains roughly 16g of protein per 100g.
Tempeh, made from fermented soybeans, can provide 17-20g per half-cup serving.
Edamame (shelled) is a great snack, with about 17g per cooked cup.
Soy milk offers around 7-8g of protein per cup.

Nuts and Seeds

Small but mighty, nuts and seeds pack a significant protein punch and are easy to incorporate as snacks or toppings.

Hemp seeds lead the pack with an impressive 10g of protein per 3 tablespoons.
Pumpkin seeds offer 8.5g per ounce.
Almonds contain about 6g per ounce.
Chia seeds contribute 4g per 2 tablespoons and are rich in fiber.

Dairy and Eggs

For lacto-ovo vegetarians, dairy and eggs are excellent, easily digestible sources of complete protein.

A single-serve (5.3 oz) container of Greek yogurt can have 15-18g of protein.
100g of paneer (cottage cheese) contains around 14g of protein.
One large egg provides approximately 6g of protein.

Grains and Supplements

Certain grains and protein powders can round out your intake for the day.

A cup of cooked quinoa adds 8g of complete protein.
A serving of vegetarian protein powder can add 20-25g of protein, and it is a convenient way to meet a daily target.

A Sample 100g Protein Vegetarian Meal Plan

Here is what a full day could look like to meet your protein goal without resorting to meat or fish.

Breakfast (approx. 27g protein):

Oatmeal made with ½ cup rolled oats (5g protein) cooked with 1 cup soy milk (7g protein).
Stir in 1 tablespoon of peanut butter (4g protein), 1 tablespoon of chia seeds (2g protein), and 1 tablespoon of hemp seeds (3g protein).
Add a side of low-fat Greek yogurt (6g protein).

Lunch (approx. 30g protein):

Quinoa and lentil salad with 1 cup cooked quinoa (8g protein) and 1 cup cooked lentils (18g protein).
Top with a handful of roasted almonds (4g protein).

Dinner (approx. 28g protein):

Tofu stir-fry with a 150g serving of firm tofu (24g protein) cooked with mixed vegetables.
Serve with ½ cup brown rice (2g protein) and a sprinkle of pumpkin seeds (2g protein).

Snacks (approx. 15g protein):

Mid-morning: 1 hard-boiled egg (6g protein).
Afternoon: Hummus (3g protein) with carrot and celery sticks and a small portion of cottage cheese (6g protein).

How Protein Sources Stack Up: A Comparison Table


Food (Serving)	Protein (g)	Type
Soya Chunks (100g dry)	52	Complete (Vegan)
Greek Yogurt (150g)	15	Complete (Dairy)
Lentils (1 cup cooked)	18	Incomplete (Legume)
Extra-firm Tofu (100g)	16	Complete (Soy)
Tempeh (½ cup)	17	Complete (Fermented Soy)
Paneer (100g)	14	Complete (Dairy)
Edamame (1 cup cooked)	17	Complete (Soy)
Hemp Seeds (3 tbsp)	10	Complete (Seed)

Strategies for Success

Meeting a 100g protein goal requires consistency and smart planning. Here are some actionable tips:

Meal Prep is Key: Cook larger batches of protein staples like lentils, beans, and quinoa at the beginning of the week. This makes building high-protein meals and snacks throughout the week fast and easy.
Embrace Variety: Don’t rely on just one or two protein sources. Mix and match different beans, grains, and nuts to ensure you receive a broad spectrum of essential amino acids.
Strategize Your Snacks: Snacks are valuable for bridging protein gaps. Instead of high-carb options, choose protein-rich snacks like a handful of nuts, Greek yogurt, or edamame.
Use Supplements Wisely: If you're struggling to hit your target, a high-quality plant-based protein powder can be a convenient addition to smoothies or oatmeal.

Conclusion

Achieving 100g of protein as a vegetarian is not only possible but also provides an opportunity to explore a wide array of nutritious and satisfying foods. By focusing on incorporating diverse, protein-rich ingredients like legumes, soy products, dairy, and seeds into every meal and snack, you can easily meet and even exceed your protein targets. Strategic planning and preparation are your best tools for success. Embracing this variety will not only support your fitness and health goals but also enhance your culinary experience with exciting new flavors and textures. For more information on food groups and nutrition, visit the USDA's MyPlate initiative at MyPlate.gov.

Frequently Asked Questions

Soya chunks are exceptionally high in protein, offering around 52g per 100g (dry), followed by seitan and tempeh. Dairy options like Greek yogurt and paneer are also concentrated protein sources.

Yes, it is possible. A vegan can reach 100g of protein by focusing on a variety of high-protein plant sources like legumes (lentils, beans), soy products (tofu, tempeh), seitan, nuts, seeds, and plant-based protein powders.

Whole foods should be your primary source of protein for a balanced diet that provides a wide range of vitamins, minerals, and fiber. Protein powders are best used as a supplement for convenience or to meet higher protein targets.

Try making oatmeal with soy milk and stirring in nut butter, chia seeds, and hemp seeds. Scrambled tofu, Greek yogurt bowls, and smoothies with protein powder are also excellent options.

A lentil and quinoa bowl with roasted vegetables, a tofu or tempeh stir-fry, or a paneer curry served with whole grains are great choices for a protein-rich dinner.

While some plant foods are considered incomplete, your body can combine amino acids from different sources throughout the day. Eating a varied diet of different protein sources is sufficient to ensure you get all essential amino acids.

Absolutely. Economical options include lentils, chickpeas, and beans, which are available canned or dried. Soya chunks are also very affordable and high in protein.