Vegan vs Vegetarian Foods: Which Ones Have the Highest Protein Content?

Protein—it’s a word that’s thrown around a lot in health discussions. And while it’s undoubtedly essential, it’s easy to get caught up in the hype, especially when it comes to vegan and vegetarian diets. You’ve probably heard the question: “Where do you get your protein?” if you’ve ever considered a plant-based lifestyle.

The truth is, there’s a lot of confusion around protein, and more often than not, it’s misplaced. The average person doesn’t need as much protein as they think, and in fact, non-vegetarians in the U.S. are consuming way more than necessary—up to 80 grams a day when the recommended intake is only about 42 grams. Interestingly, both vegans and vegetarians still manage to exceed their daily protein needs, often by 70% or more. That’s right, on average, they’re consuming over 70 grams a day, despite what all the skeptics might suggest.

So why is this even a conversation? Well, it stems from a culture where high-protein diets have become the norm, even though only about 10% of your daily calorie intake needs to come from protein. This obsession with protein leads people to believe that without meat, you simply won’t get enough.

Athletes used to scarf down steaks before competition, protein powders line the shelves of health food stores, and yet, the reality is that you don’t need to go overboard. Even vegan athletes can hit their protein targets without plant-based protein powder. The concern is a little overblown. So, with that cleared up, let’s see how veganism and vegetarianism stack up when it comes to nutrition.

What Is Veganism?

Veganism goes beyond just diet; for many, it’s a lifestyle choice. Defined by the Vegan Society, veganism is a way of living that seeks to exclude all forms of animal exploitation, whether for food, clothing, or any other purpose. From a dietary perspective, that means no meat, poultry, fish, seafood, dairy, or eggs—essentially, no animal products at all. Vegans avoid ingredients like gelatin, which comes from animal bones, and carmine, a red dye made from crushed beetles.

But why do people choose to go vegan? The reasons vary. Some are motivated by ethical concerns around animal welfare, others are driven by environmental considerations, and for many, it’s about health. Studies have shown that well-planned vegan diets can lower the risk of heart disease, high blood pressure, and certain cancers.

The environmental benefits are also compelling. Livestock farming is responsible for a significant portion of global greenhouse gas emissions, and reducing animal product consumption can have a positive impact on reducing one’s carbon footprint. So, while the diet may seem restrictive to some, the broader philosophy of veganism encompasses much more than just food.

What Is Vegetarianism?

Vegetarianism, while similar to veganism in its avoidance of meat, is generally less restrictive. There are several different types of vegetarian diets, which range in their inclusion of other animal products. Here’s a quick breakdown:

• Lacto-ovo vegetarians: Avoid all animal flesh (meat, poultry, and fish) but include dairy and eggs in their diet.
• Lacto vegetarians: Avoid meat and eggs but still consume dairy products.
• Ovo vegetarians: Avoid meat and dairy but include eggs.
• Pescatarians: A somewhat looser definition of vegetarianism, pescatarians avoid meat but include fish and seafood in their diet.

For most vegetarians, the motivation is similar to that of vegans—ethical concerns around the treatment of animals, environmental reasons, or personal health goals. Research shows that vegetarian diets are also associated with lower risks of heart disease and certain cancers. In fact, many of the same health benefits seen in vegan diets apply here as well.

Vegan vs Vegetarian: Which Diet Is More Nutritious?

When comparing vegan vs vegetarian diets, the discussion often centers around which is more nutritious. Ultimately, neither diet is inherently “better” than the other from a nutritional standpoint. It all comes down to how well you plan your meals so you’re getting a wide variety of nutrients:

Protein

It’s worth noting that protein is readily available in both vegan and vegetarian diets. Plant-based foods like beans, lentils, tofu, and quinoa are excellent protein sources. However, vegetarians also have access to dairy and eggs, which are complete proteins (meaning they contain all nine essential amino acids). For vegans, it’s important to eat a variety of plant proteins throughout the day for those essential amino acids.

Calcium

Vegetarians can rely on dairy for calcium, while vegans need to be more mindful of incorporating fortified plant-based milks and leafy greens like kale and broccoli. Calcium supplements can also help fill in nutritional gaps as needed.

Vitamin B12

This is one area where vegans may need to supplement. Vitamin B12 is found almost exclusively in animal products, so vegans should look for fortified foods or consider a supplement to avoid deficiency. Vegetarians, on the other hand, can get B12 from eggs and dairy.

Iron

Plant-based iron (non-heme iron) isn’t absorbed as easily as the heme iron found in meat. However, both vegans and vegetarians can improve iron absorption by consuming vitamin C-rich foods alongside iron-rich plant foods like spinach, lentils, and chickpeas.

Related: The Best Iron Gummies for Healthier Living

Best Vegan and Vegetarian Protein Sources

One of the biggest concerns people have when transitioning to a plant-based diet is how to get enough protein. Fortunately, there’s no shortage of high-quality vegan and vegetarian protein sources.

Here’s a chart that breaks down some of the best options:

As you can see, vegans and vegetarians have plenty of options when it comes to meeting their protein needs. While vegetarians can incorporate dairy and eggs, vegans can rely on foods like lentils, tofu, and quinoa to get enough protein throughout the day.

Vegan Meal Plan Ideas

Planning a vegan meal can seem daunting if you’re new to plant-based eating, but once you get the hang of it, it becomes second nature. The key is to build your meals around protein-rich foods, healthy fats, and a variety of fruits and vegetables. Here’s a sample vegan meal plan to give you an idea of how easy it is to meet your nutritional needs without any animal products.

Vegan meal plan (sample)

This meal plan provides a balance of protein, healthy fats, and plenty of fiber from vegetables, fruits, and whole grains. For breakfast, oatmeal with almond butter and chia seeds is a great start to the day, offering both fiber and protein. Lentil soup and quinoa provide a hearty, protein-rich lunch. Meanwhile, stir-fried tofu for dinner rounds out the day with even more protein.

With this kind of variety, you won’t have to worry about missing out on key nutrients, and you’ll easily meet your protein needs. Plus, this is just one example. There are countless ways to mix and match plant-based ingredients to keep your meals interesting and satisfying.

Vegetarian Meal Plan Ideas

Vegetarian meal plans can offer a bit more flexibility, especially if you include dairy and eggs. These foods provide an additional source of protein and make meal prep a little easier for those who are transitioning from a meat-based diet. Here’s a sample vegetarian meal plan that incorporates dairy and eggs for a well-rounded approach.

Vegetarian meal plan (sample):

In this vegetarian meal plan, Greek yogurt and hard-boiled eggs boost the protein content of breakfast and snacks. Chickpeas and black beans provide a good dose of plant-based protein, and the inclusion of dairy, like cheese and yogurt, helps you hit your daily protein goals.

Both the vegan and vegetarian meal plans are highly adaptable. Feel free to switch things up based on your personal preferences or what’s available in your pantry. The most important thing is to make sure you’re incorporating a variety of protein sources, along with plenty of fruits, vegetables, and whole grains.

How to Meet Your Protein Goals on a Vegan or Vegetarian Diet

Meeting your protein goals on a vegan or vegetarian diet isn’t as challenging as some might think. The key is understanding which foods are rich in protein and how to combine them throughout the day.

For vegans, it’s all about plant-based protein sources like lentils, beans, tofu, tempeh, and grains like quinoa. These foods are not only rich in protein but also provide essential amino acids, which your body needs to build and repair muscle tissue. Combining different types of plant proteins throughout the day helps ensure you’re getting all nine essential amino acids.

Vegetarians have the added benefit of being able to include dairy and eggs in their diet, which are complete proteins. That means they contain all of the essential amino acids in adequate amounts, making it easier to meet your protein goals.

Here are a few strategies to make sure you’re hitting your daily protein target:

1. Incorporate protein with every meal: Whether it’s a handful of nuts with your snack or adding tofu to your stir-fry, be intentional about including a protein source in each meal.

2. Mix and match your proteins: Especially for vegans, it’s important to eat a variety of protein sources throughout the day. Combine beans with grains, or enjoy a variety of legumes and seeds.

3. Don’t rely solely on processed meat substitutes: While vegan “meats” and vegetarian-friendly substitutes can be a convenient source of protein, they often contain added sodium or preservatives. It’s best to incorporate whole, unprocessed foods like beans, lentils, and grains as the foundation of your meals.

4. Consider fortified foods or supplements: For nutrients like vitamin B12, calcium, and omega-3s, vegans may need to rely on fortified foods or supplements to make sure they’re getting enough. For vegetarians, dairy and eggs typically cover these needs, but supplementation may still be necessary in some cases.

By keeping these strategies in mind, it’s easy to hit your protein goals and maintain a balanced, nutritious diet—whether you’re vegan, vegetarian, or somewhere in between.