What's the best source of protein that's not meat?

December 28, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, it is entirely possible to meet all protein needs through a plant-based diet, proving that what's the best source of protein that's not meat is a valid and answerable question. Finding high-quality protein outside of animal products is not only achievable but also offers numerous health benefits, including increased fiber intake and lower saturated fat consumption.

Quick Summary

This guide details the highest-quality non-meat protein options, including plant-based complete proteins, legumes, seeds, nuts, and dairy products. It covers protein-rich foods like soy products, quinoa, and lentils, providing information on their nutritional benefits and how to incorporate them into your diet effectively.

Key Points

Complete Proteins: Soy products like tofu and tempeh, along with quinoa, offer all nine essential amino acids, making them highly efficient non-meat protein sources.
Legume Power: Beans, lentils, and chickpeas are budget-friendly, high in protein and fiber, and can be combined with grains to form a complete protein.
Nutrient-Dense Seeds: Hemp, pumpkin, and chia seeds provide not only protein but also healthy fats and minerals, perfect for adding to meals or snacking.
Dairy Options: For non-vegans, Greek yogurt and cottage cheese are packed with protein and calcium, offering excellent alternatives.
Dietary Variety is Key: The body effectively uses amino acids from various foods consumed throughout the day, so combining different plant proteins is a simple way to ensure a complete intake.

Top Non-Meat Protein Sources

Finding excellent sources of protein that don't come from meat is more straightforward than many people assume. From nutrient-dense soy products to versatile legumes and seeds, a wide variety of foods can provide the necessary building blocks for a healthy diet. The key lies in understanding the types of protein available and how to combine them for optimal nutritional value. While some plant-based proteins are 'complete'—containing all nine essential amino acids—most can be combined throughout the day to ensure a balanced intake.

Soy Products: The Complete Protein Powerhouse

Soybeans and their derivatives are among the most celebrated sources of complete protein in the plant-based world.

Tofu: This bean curd is highly versatile and comes in various firmness levels. A 100g serving can offer around 10-16g of protein, depending on the type.
Tempeh: Made from fermented soybeans, tempeh has a firmer texture and nutty flavor. It is a concentrated source of protein, offering about 20g per 100g, often more than tofu.
Edamame: These young, green soybeans can be enjoyed on their own or added to salads and stir-fries. A single cup provides a substantial amount of protein and fiber.

Legumes: The Budget-Friendly Protein Source

Beans, lentils, and peas are packed with protein and fiber, making them a staple for vegetarians and vegans.

Lentils: Cooked lentils offer around 9g of protein per 100g and are incredibly versatile for stews, soups, and salads.
Chickpeas: Known for hummus and falafel, chickpeas contain about 7g of protein per 100g and can be roasted for a crunchy snack or added to curries.
Black Beans: A cup of cooked black beans provides nearly 15g of protein and 15g of fiber, supporting fullness and digestion.

Nuts and Seeds: Healthy Fats and Protein

Nuts and seeds are excellent for snacking or adding to meals for an extra protein boost, though their calorie density means portion control is wise.

Hemp Seeds: Offering about 30g of complete protein per 100g, hemp seeds are a nutritional powerhouse.
Pumpkin Seeds: These seeds are rich in protein and offer essential minerals like magnesium and zinc.
Almonds: A handful of almonds provides a good dose of protein, healthy fats, and vitamin E.

Dairy and Eggs: High-Quality Animal Protein

For those who are lacto-ovo vegetarian, dairy and eggs provide complete, high-quality protein.

Greek Yogurt: This thicker, strained yogurt is significantly higher in protein than regular yogurt, with low-fat versions being a great option.
Cottage Cheese: High in protein and calcium, cottage cheese is a versatile dairy product that can be a snack or a meal component.
Eggs: Often considered the gold standard for protein quality, one large egg provides around 6-7g of protein.

Comparison of High-Protein Non-Meat Sources


Source	Protein per 100g (Approx.)	Complete Protein	Key Nutrients	Culinary Uses
Hemp Seeds	~30g	Yes	Omega-3s, magnesium	Smoothies, salads, cereals
Tempeh	~20g	Yes	Probiotics, iron	Stir-fries, baked, sandwiches
Greek Yogurt	~10g	Yes	Calcium, probiotics	Breakfast bowls, dips, sauces
Lentils (Cooked)	~9g	No*	Fiber, iron, folate	Soups, stews, curries
Quinoa (Cooked)	~4.4g	Yes	Manganese, phosphorus	Side dish, salads, bowls

*Note: Incomplete proteins like lentils and rice can form a complete protein when eaten together.

Combining Foods for Complete Proteins

While some plant foods are complete proteins on their own (like soy and quinoa), most are 'incomplete', meaning they lack one or more essential amino acids. However, this is not a cause for concern. The old practice of 'protein combining' in every meal is now considered unnecessary. The body maintains a pool of amino acids, so eating a variety of plant-based protein sources throughout the day will naturally provide all the essential amino acids you need. Good combinations include:

Rice and beans
Hummus and whole-grain bread
Nut butter on whole-grain toast
Lentil soup with a whole-grain roll

How to Build a High-Protein Non-Meat Meal Plan

Incorporating these sources into your daily diet is simple with a little planning. For breakfast, consider Greek yogurt with seeds and nuts, or a tofu scramble. Lunch can be a quinoa salad with chickpeas and vegetables. Dinner might feature a lentil curry or a tempeh stir-fry. Snacking on nuts, edamame, or cottage cheese can help you meet your protein goals throughout the day.

Conclusion: Finding the Right Protein for You

For anyone looking for high-quality protein outside of meat, the options are abundant and diverse. From soy-based products that offer a complete protein profile to fiber-rich legumes and nutrient-dense nuts and seeds, there are countless ways to build a satisfying and healthy diet. The key is variety. By incorporating a wide range of these non-meat sources, you can ensure you're getting all the essential amino acids your body needs while enjoying the significant health benefits of a more plant-forward diet. The best source of protein that's not meat depends on individual taste and dietary preferences, but the most important takeaway is that multiple, delicious, and healthy choices are available.

Authoritative Outbound Link

For further information on integrating plant-based proteins into your diet, the Harvard T.H. Chan School of Public Health offers an excellent resource on Protein and Health.

Frequently Asked Questions

For vegetarians, top non-meat protein sources include dairy products like Greek yogurt and cottage cheese, eggs, and plant-based foods such as tofu, tempeh, lentils, and quinoa.

Yes, plant-based proteins can be just as good as meat protein. While some plant sources are incomplete proteins, eating a variety of them throughout the day ensures you get all essential amino acids. Complete plant proteins like soy and quinoa also exist.

Among common non-meat sources, hemp seeds and spirulina are exceptionally high in protein. Hemp seeds offer about 30g of protein per 100g, while tempeh offers over 20g per 100g.

You can get enough protein on a vegan diet without supplements by incorporating a variety of protein-rich plant foods. Key sources include soy products (tofu, tempeh), legumes (lentils, beans), nuts, seeds, and whole grains like quinoa.

Quinoa is a complete protein, containing all nine essential amino acids, whereas lentils are an incomplete protein. However, both are excellent sources, and combining lentils with other foods like rice provides a complete protein profile.

Yes, you can absolutely build muscle with non-meat protein sources. Many bodybuilders and athletes follow plant-based diets successfully by focusing on high-protein sources like soy, legumes, and seeds, often aided by protein powders.

Easy ways to add non-meat protein to meals include adding lentils to soups and stews, sprinkling seeds like hemp or chia on salads and oatmeal, or adding tofu or tempeh to stir-fries and scrambles.