The 20 Highest Protein Foods Vegetarian Runners Can Eat

Protein: 2 grams per ½-cup serving

These little green guys get a bad rap in the taste department—especially the frozen variety—but they’re actually nutritional superstars. In addition to protein, brussels sprouts pack hefty doses of potassium and vitamin K.

Protein: 2 grams per ½-cup serving (cooked)

Broccoli’s not only an awesome source of fiber, its protein content is surprising, too (for a veggie anyway). And you can’t go wrong with a vegetable that’s been proven to deliver cancer-fighting compounds like sulforaphane. Up your intake with this Broccoli Peanut Salad, grams per 2 tablespoons.

Protein: 2 All About 75 Hard

This fruit is creamy, dreamy, and super filling, thanks to its bend of monounsaturated fatty acids and a bit of protein. For a new spin on everyone’s favorite guacamole ingredient, try it in this with veggie slices.

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Protein: 2.5 grams per ½-cup serving

Like potatoes, corn often gets put into the “plants with no redeeming qualities” category, but paired with protein-rich veggies and legumes, it can nicely round out a protein-packed plant-based dish. Pick organic or non-GMO fresh or frozen varieties, though, as most conventional corn has been genetically modified. Try it tonight in this easy Mind-Blowing Baked Potato Recipes.

Protein: 3 grams per ½-cup serving (cooked)

Sure, 3 grams may not sound like a lot, but for a green veggie it is. Still, don’t just make a salad and call it a day. Cooking this green is the secret to upping its protein content. Try it out in this Spinach Mac ’n Cheese.

Protein: 4 grams in 1 medium white potato

Another stealth source of protein! Despite having a reputation for being pretty much devoid of all nutrition, a medium-sized spud actually contains a good bit of protein, along with about 20 percent of the recommended daily intake of heart-healthy potassium. Need some fun topping ideas? Try these 10 Mind-Blowing Baked Potato Recipes.

Protein: 5 grams per ¼-cup serving

Pumpkin seeds aren't just a super convenient way to get a dose of satiating protein, they're total nutrient powerhouses, packing about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan—which can help ease you into a restful slumber. Try these 7 Delicious New Ways to Use Pumpkin Seeds.

Related: Cheat Sheet: Increase the Nutrition of  Seven Vegetables (Almost) Instantly

Protein: 5 grams per ¼-cup serving

In addition to a decent protein punch, cashews contain 20 percent of the recommended intake of magnesium, along with 12 percent of the recommended intake of vitamin K—two essential bone-building nutrients. Want more in your life? Check out these 8 Delicious Things You Can Do With Cashews.

Protein: 5 grams in ¼-cup serving (dry)

Steel-cut oats aren’t just a solid source of protein; they also have a lower glycemic index than rolled oats. This means they don’t spike blood sugar as much, so you’re likely to be more satisfied and experience fewer cravings after eating them. Try them in this Peach Crumble Steel-Cut Oatmeal, or for a veggie protein double-whammy, make this Best Running Shoes 2025.

Protein: 6 grams per 2 tablespoons

Chia packs a ton of protein in those pint-sized seeds, which are also a great source of alpha-linolenic acid (ALA), a type of plant-based omega-3fatty acid. Bonus: Omega-3s help stimulate the satiety hormone leptin, which signals your body to burn these fats instead of storing them.

Protein: 6 grams per ¼-cup serving

Along with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair. They also provide 61 percent of your daily recommended intake of magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.

Protein: 6 grams per ½-cup serving

Permission to eat all the hummus—well, maybe not all of it, but the combo of protein and fiber in chickpeas (a.k.a. garbanzo beans) make for one healthy dip. Try it slathered on sandwich bread in place of mayo, or serve up one of these four ridiculously Delicious New Ways to Use Pumpkin Seeds with veggie slices.

Protein: 6.5 grams per 1-cup serving (cooked)

Move over, quinoa. Wild rice is the protein-rich grain you should be gravitating toward. With a nutty taste and slightly chewy texture, it’s way more satisfying, too. For a comforting (but clean) cold-weather meal, try this wild rice casserole Ways to Eat More Vegetables at Breakfast.

Protein: 7 grams per ¼-cup serving (or 2 tablespoons of peanut butter)

Not only are peanuts and peanut butter great for munching and whipping up classic childhood comfort food, they’re also super versatile—really, you can even use them in a pizza! They’ve also been shown to help you eat less at lunch if you consume them at breakfast—aka the second-meal effect. PB and banana, anyone?

Related: 10 The Best Biotin-Rich Foods to Try

Protein: 7.3 grams per ½-cup serving (cooked)

What, you haven’t had these since you were 10? Well, good news: In addition to filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis among older adults.

Protein: 7.6 grams per ½-cup serving (cooked)

Black beans are also packed with heart-healthy fiber, potassium, folate,vitamin B6, and a range of phytonutrients. They also make a killer batch of grams per ¼-cup serving!

Protein: 9 grams per ½-cup serving

Low-cal, high-fiber, and high-protein lentils can be morphed into a nutrient-dense side dish, veggie burger, or even whipped into a hummus-like dip. Bonus: They’ve been shown to lower cholesterol and reduce risk of heart disease. Try this deliciously “meaty” Wild Mushroom Lentil Burgers.

Protein: 8 Mind-Blowing Baked Potato Recipes

Ah, tofu, the classic vegetarian blank slate made from curdled soymilk. It’s wonderful pan-fried, sautéed in a stir-fry, and even scrambled. Though it’s not quite as protein-packed as other meat alternatives (see below), its taste may be more tolerable. Opt for organic varieties to avoid genetically modified soy and funky pesticides. Learn how to pan fry tofu (the right way!) here.

Protein: 16 grams per 3 oz. serving

Tempeh is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu. It’s nutty, chewy, and packs significantly more protein and fiber than tofu—and some find it easier to digest because it’s fermented. Try it in these awesome Tempeh Meatballs.

Protein: 18 grams per 1-cup serving (cooked)

Talk about healthiest appetizer ever—just a cup’s worth of edamame (or cooked soybeans) packs a huge protein punch. Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides. Try edamame in this stir-fry: grams per ½-cup serving cooked.