Find out how these veg foods measure up when it comes to protein. Adult women need 46 grams and men need 56 grams of protein a day, according to the Centers for Disease Control and Prevention.


>What it is: A mixture of high-gluten wheat and water that is thoroughly kneaded and washed; often called “wheat-meat.” When cooked, its taste and texture is similar to meat, making it great in stew or stir-fries.

Protein: 31 grams per serving (3 ounces)

Calories: 118 per serving

Our favorite seitan recipes


>What it is: Fermented whole soybeans that are condensed into a firm, fiber-rich, cakelike form. This process increases iron bioavailability and digestibility.

Protein: 20 grams per serving (4 ounces)

Calories: 220 per serving

Our favorite tempeh recipes

Textured vegetable protein (TVP)

>What it is: A meat substitute made from soy flour; can be bought dry (dehydrated) or moist. TVP is flavorless on its own, but it absorbs flavors during cooking.

Protein:13 grams per serving (one patty, or roughly 3 ounces)

Calories:130 per serving

Tofu (firm)

>What it is: A combination of cooked soybeans and a coagulant made from calcium sulfate or magnesium sulfate. Tofu absorbs and takes on the flavor of ingredients with which it’s prepared.

Protein: 11 grams per serving (4 ounces)

Calories: 80 per serving

Download our free tofu cookbook