Various sources were reviewed to come up with this list of meat-alternatives for protein. From MedicalNewsToday to EatThisNotThat and other sites. I often will suggest alternative proteins in my recipes and will add those to this list so it will grow over time.
Allergies
Soy + Eggs + Fish + Nuts
All of these foods are on the top 8 list of allergens. So please keep that in mind when choosing protein.
Protein Needs
Dietary Reference Intake: 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For average healthy adults (who is that??) it works out to ~56 to 91 grams/day for a man, and ~46 to 75 grams/day for a woman.
To do a quick calculation on protein needs try using this DRI Calculator sponsored by the United States Department of Agriculture. To quote: This tool will calculate daily nutrient recommendations based on the Dietary Reference Intakes (DRIs) established by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine. The data represents the most current scientific knowledge on nutrient needs however individual requirements may be higher or lower than DRI recommendations.
Beans and Legumes
Black beans: 1/2C = 7.6g protein
Chickpeas: 1/2C = 6g
Edamame: 1C = 18g
Lentils: 1C cooked = 18g
Pea: 1C = 8.24g (frozen and cooked)
Eggs
1 large egg = 6g protein
Fish
Alaskan wild salmon (coho): 100g = 22g
American Catfish: 100g = 17g
Anchovies: 1 Can (2oz) = 13g protein (lower mercury)
Arctic char: 100g = 20g
Atlantic mackerel: 100g = 19g
Mullet: 100g = 19g
Pacific halibut: 100g = 19g
Salmon: 1 Can (112g) = 26g
Sardines: 1 can (92g) = 23g (lower mercury)
Albacore Tuna in water: 3oz = 20g
Grains
Amaranth: 1C = 9g
Oats: 1/2C raw oats = 6g
Quinoa: 1C cooked = 8g
Wild rice: 1C = 6.5g
Ground Meats
Beef: 70% lean: 3oz = 20.3g protein
Beef: 90% lean: 4oz = 22.6g protein
Beef Grass Fed: 4oz = 21.9g protein
Chicken: 4oz = 16.24g protein
Lamb: 3oz = 21.04g protein
Pork: 72% lean: 4oz = 25.8g protein
Turkey: 3oz, fat-free, broiled ground turkey = 25 grams of protein
Turkey: 3oz, 85% lean broiled turkey = 22 grams of protein.
Jackfruit (meat sub)
Raw jackfruit: 100g = 1.97g
Milk Products
Cottage Cheese: 1C = 27g protein
Greek Yogurt: 6oz = 17g
Milk – whole: 1C = 8g
Mushrooms
Generally 1/2C = 1g protein
Nuts + Seeds
Almonds: 1oz = 6g protein
Cashews: 1/4C = 5g
Chia seeds: 2T = 6g
Hemp seeds
Peanuts: 1oz = 7g
Peanut butter: 2T = 8g
Pumpkin seeds: 1oz = 5g
Sunflower seeds: 1oz = 6g
Quorn Vegan Products (meat sub)
Meatless Grounds
Meatless Meatballs
Meatless Nuggets
Meatless Spicy patties
Meatless Steak Style Strips
Vegan Fishless sticks
Seitan (meat sub)
Seitan: 100g = 75g protein
Tempeh (meat sub)
Tempeh: 3oz = 16g protein
Textured Vegetable Protein
Red Mill Textured Vegetable Protein: 1/4C = 12g
Tofu (meat sub)
Tofu: 3oz = 8 to 15g (check package)
Veggies with high protein
Alfalfa Sprouts: 1C = 1.3g
Asparagus: 1C = 2.9g
Bok Choy: 1C = 1g
Broccoli: 1C = 3g
Brussel Sprouts: 1C = 3g
Corn: 1C = 15.6g
Cauliflower: 1C = 2g
Mustard Greens = 1.5g
Potatoes: Russet with skin medium = 7.6g
Spinach: 1C = 1g
Watercress: 1C = 8g protein
