Protein is important for muscle repair, energy, and overall health. While many people associate protein with meat, plenty of plant-based options provide both protein and nutrition. Knowing the calorie counts of these foods helps balance meals effectively.
One cup of cooked lentils has about 18 grams of protein and 230 calories. Lentils are also rich in fiber, which helps with digestion and satiety. They can be used in soups, salads, or as a base for veggie patties.
A cup of cooked chickpeas contains 15 grams of protein and 270 calories. They can be roasted for a crunchy snack or blended into hummus. Chickpeas also provide iron and folate.
Half a block of firm tofu (about 150 grams) has around 19 grams of protein and 180 calories. Tofu absorbs flavors well, making it versatile for stir-fries, curries, or grilling.
One cup of cooked quinoa has 8 grams of protein and 220 calories. Unlike most plant-based sources, quinoa is a complete protein, offering all essential amino acids. It works well as a base for bowls and salads.
A cup of shelled edamame contains 17 grams of protein and 190 calories. This snack is quick, filling, and packed with nutrients like magnesium and vitamin K.
A 3-ounce serving of seitan provides 21 grams of protein with about 120 calories. Made from wheat gluten, it has a chewy texture that makes it a popular meat substitute.
A small handful of almonds (about 12–14 nuts) has 6 grams of protein and 100 calories. Chia seeds deliver 5 grams of protein per ounce with 140 calories. While calorie-dense, these foods offer healthy fats and micronutrients.
Tracking calories and protein intake helps create balanced vegetarian or vegan diets. The Chipotle Nutrition Calculator shows how plant-based choices like sofritas or black beans affect protein levels in a meal. The Dunkin Nutrition Calculator reveals how dairy alternatives or plant-based breakfast items compare in calories and protein.
For more structured comparisons of recipes and ingredients, Get Recipe Guide offers detailed breakdowns that simplify meal planning. Combining these resources with awareness of protein sources ensures better nutrition without excess calories.
Vegetarian and vegan diets can provide ample protein when built with variety. Foods like lentils, tofu, edamame, and quinoa supply both energy and nutrients. Tracking portions and using nutrition calculators make it easier to meet protein needs while staying within calorie goals.