Best Non-Meat Protein Sources

Best Non-Meat Protein Sources

Protein is essential to maintain body weight and improve your immune system. The minimum daily recommendation is to consume 0.37 grams per pound.

Read on to learn more.


Eggs are an excellent source of protein. On average, one egg contains 6 grams of protein and only 70 calories. In addition, it provides more than 13 essential nutrients, including iron, vitamin D, zinc, and antioxidants. Eggs are a smart choice for maintaining body weight. They are filling and have a low calorie count yet include many added nutritious elements.

Greek Yogurt

Often, Greek yogurt is an overlooked source of protein. Surprisingly, it contains twice the protein of traditional yogurt and is an excellent source of calcium needed for strong bones and probiotics that support a healthy gut. Six ounces of Greek yogurts provide over 15 grams of protein at around 100 calories. When choosing a Greek yogurt, look for high protein and low sugar content.

Cottage Cheese

Cottage cheese is another unexpected source of protein. However, it provides more protein per calorie than many other foods. Typically, a one-cup serving of low-fat cottage cheese contains around 25 grams of protein. Cottage cheese is also known to help you feel fuller longer and moderate blood sugar levels. This makes it an excellent protein-packed, diet-friendly snack.


One cup of beans contains, on average, 15 grams of protein. In addition, it’s a great source of fiber, antioxidants, zinc, B vitamins, potassium, and magnesium. You will feel fuller longer after eating beans thanks to the high fiber. Additionally, beans are known to be highly healthy options for reducing the risk of heart disease and type 2 diabetes.


A meat-heavy diet is not the only way to reach your daily minimum protein recommendation. In addition, many of these alternative protein sources include many other nutritional benefits, including higher levels of fiber, antioxidants, and vitamins. The overall health benefits of these protein sources make them an excellent addition to any healthy diet.

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