{"id":417922,"date":"2026-04-26T04:34:22","date_gmt":"2026-04-26T04:34:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/417922\/"},"modified":"2026-04-26T04:34:22","modified_gmt":"2026-04-26T04:34:22","slug":"the-20-best-high-protein-foods-for-vegetarian-runners","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/417922\/","title":{"rendered":"The 20 Best High-Protein Foods for Vegetarian Runners"},"content":{"rendered":"

1<\/p>\n

Brussels Sprouts<\/p>\n

\"Close-upFeifei Cui-Paoluzzo\/\/Getty Images<\/p>\n

2 grams of protein in \u00bd-cup <\/a><\/p>\n

These little green guys get a bad rap in the taste department\u2014especially the frozen variety\u2014but they\u2019re actually nutritional superstars. In addition to protein, brussels sprouts pack hefty doses of potassium and vitamin K.<\/p>\n

2<\/p>\n

Broccoli<\/p>\n

\"FreshHelen Camacaro\/\/Getty Images<\/p>\n

2 grams of protein in \u00bd-cup<\/a> (cooked)<\/p>\n

Broccoli\u2019s not only an awesome source of fiber, its protein content is surprising, too (for a veggie anyway). And you can\u2019t go wrong with a vegetable that\u2019s been proven<\/a> to deliver cancer-fighting compounds like sulforaphane.<\/p>\n

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3<\/p>\n

Avocado<\/p>\n

\"FemaleAleksandarGeorgiev\/\/Getty Images<\/p>\n

2 grams of protein in \u00bd avocado<\/a><\/p>\n

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\u2019s favorite guacamole ingredient, you can even make it into a smoothie.<\/p>\n

4<\/p>\n

Corn<\/p>\n

\"YellowOsakaWayne Studios\/\/Getty Images<\/p>\n

2.5 grams of protein in \u00bd-cup <\/a><\/p>\n

Like potatoes, corn often gets put into the \u201cplants with no redeeming qualities\u201d 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.<\/p>\n

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5<\/p>\n

Spinach<\/p>\n

\"HighMinh Hoang Cong \/ 500px\/\/Getty Images<\/p>\n

3 grams of protein in \u00bd-cup<\/a> (cooked)<\/p>\n

Sure, 3 grams may not sound like a lot, but for a green veggie it is. Still, don\u2019t just make a salad and call it a day. Cooking this green is the secret to upping its protein content.<\/p>\n

6<\/p>\n

Potatoes<\/p>\n

\"Raw,wulingyun\/\/Getty Images<\/p>\n

3 grams of protein in 1 medium white potato<\/p>\n

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, per The Alliance for Potato Research & Education.<\/a><\/p>\n

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7<\/p>\n

Pumpkin Seeds<\/p>\n

\"PumpkinJavier Zayas Photography\/\/Getty Images<\/p>\n

9 grams of protein in \u00bc-cup<\/a><\/p>\n

Pumpkin seeds aren’t just a super convenient way to get a dose of satiating protein, they’re total nutrient powerhouses. The snack contains<\/a> about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan\u2014which can help ease you into a restful slumber.<\/p>\n

8<\/p>\n

Cashews<\/p>\n

\"cashewHUIZENG HU\/\/Getty Images<\/p>\n

5 grams of protein in \u00bc-cup <\/a><\/p>\n

In addition to a decent protein punch, cashews are a great way to increase your magnesium intake, according to UCLA Health<\/a>. They\u2019re also high in vitamin K, so it\u2019s an ideal for those looking to support bone density.<\/p>\n

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9<\/p>\n

Steel-Cut Oats<\/p>\n

\"steelJames Ransom<\/p>\n

5 grams of protein in \u00bc-cup<\/a> (dry)<\/p>\n

Steel-cut oats aren\u2019t just a solid source of protein; they also have a lower glycemic index than rolled oats. This means they don\u2019t spike blood sugar as much, so you\u2019re likely to be more satisfied and experience fewer cravings after eating them.<\/p>\n

10<\/p>\n

Chia Seeds<\/p>\n

\"BowlHUIZENG HU\/\/Getty Images<\/p>\n

5 grams of protein in 2 tablespoons<\/a><\/p>\n

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-3 fatty acid. Bonus: Omega-3s help stimulate the satiety hormone leptin, which signals your body to burn these fats instead of storing them.<\/p>\n

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11<\/p>\n

Almonds<\/p>\n

\"almondsKentaroo Tryman\/\/Getty Images<\/p>\n

7 grams of protein in \u00bc-cup<\/a><\/p>\n

Along with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair. They also provide magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.<\/p>\n

12<\/p>\n

Chickpeas<\/p>\n

\"ChickJavier Zayas Photography\/\/Getty Images<\/p>\n

6 grams of protein in \u00bd-cup <\/a><\/p>\n

Permission to eat all the hummus\u2014well, 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 a tasty hummus recipe with veggie slices.<\/p>\n

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13<\/p>\n

Wild Rice<\/p>\n

\"WildWhitney via Flickr and licensed under Creative Commons Attribution<\/p>\n

6.5 grams of protein in 1-cup<\/a> (cooked)<\/p>\n

Move over, quinoa. Wild rice is the protein-rich grain you should be gravitating toward. With a nutty taste and slightly chewy texture, it\u2019s way more satisfying, too. For a comforting (but clean) meal, try something like a wild rice casserole.<\/p>\n

14<\/p>\n

Peanuts and Peanut Butter<\/p>\n

\"Peanutfcafotodigital\/\/Getty Images<\/p>\n

7 grams of protein in \u00bc-cup<\/a> (or 2 tablespoons of peanut butter)<\/p>\n

Not only are peanuts and peanut butter great for munching and whipping up classic childhood comfort food, they\u2019re also super versatile. They\u2019ve also been shown<\/a> to help you eat less at lunch if you consume them at breakfast\u2014aka the second-meal effect. PB and banana, anyone?<\/p>\n

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15<\/p>\n

Lima Beans<\/p>\n

\"StillDiana Miller\/\/Getty Images<\/p>\n

6.6 grams of protein in \u00bd-cup (cooked)<\/p>\n

In addition to filling protein, lima beans contain<\/a> the amino acid leucine, which may play a big role in healthy muscle synthesis among older adults. They\u2019re often used in Southern and Mediterranean dishes, like soups, salads, and bakes.<\/p>\n

16<\/p>\n

Black Beans<\/p>\n

\"BlackYurou Guan\/\/Getty Images<\/p>\n

7.6 grams of protein in \u00bd-cup<\/a> (cooked)<\/p>\n

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 black bean brownies!<\/p>\n

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17<\/p>\n

Lentils<\/p>\n

\"RawF.J. Jimenez\/\/Getty Images<\/p>\n

9 grams of protein in \u00bd-cup <\/a><\/p>\n

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. They\u2019ve been shown<\/a> to lower cholesterol and reduce risk of heart disease.<\/p>\n

18<\/p>\n

Tofu<\/p>\n

\"FreshHUIZENG HU\/\/Getty Images<\/p>\n

12 grams of protein in 3 ounces<\/p>\n

Ah, tofu, the classic vegetarian blank slate made from curdled soy milk. It\u2019s wonderful pan-fried, saut\u00e9ed in a stir-fry, and even scrambled. Though it\u2019s 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.<\/p>\n

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19<\/p>\n

Tempeh<\/p>\n

\"Close-upAr razzaq\/\/Getty Images<\/p>\n

16 grams of protein in 3 ounces<\/p>\n

Tempeh is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu. It\u2019s nutty, chewy, and packs significantly more protein and fiber than tofu\u2014and some find it easier to digest because it\u2019s fermented.<\/p>\n

20<\/p>\n

Soybeans<\/p>\n

\"AWang Yukun\/\/Getty Images<\/p>\n

29 grams of protein in 1-cup (cooked)<\/p>\n

Talk about healthiest appetizer ever\u2014just a cup\u2019s 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.<\/p>\n

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