Selecting Vegetarian Protein Foods

Some meat alternatives are low in protein, making it difficult to meet your minimum daily targets. When looking for protein rich alternatives to animal protein foods, the following selection criteria can help guide you.

When choosing a vegetarian protein food, look for options that have:

  • Greater than 15g protein per 100g
  • Less than 10g carbohydrate per 100g
  • Less than 10g total fat per 100g
  • Less than 3g saturated fat per 100g
  • Less than 400mg sodium per 100g.


Our top picks include:

  • Aldi Earth Grown Honey Soy Tofu
  • Aldi Natural Firm Tofu
  • Coles Natures Kitchen Firm Tofu
  • Evergreen Firm Tofu
  • Linda McCartney’s Vegetarian Sausages*
  • Macro Textured Vegetable Protein
  • Made with Plants Tofu Sesame & Garlic
  • Made with Plants Tofu Sweet Chilli
  • Made with Plants Tofu Teriyaki
  • NEXT! 100% Plant Based Chick ‘N Chunks*
  • Nutrisoy Organic Tasty Tempeh
  • Plant Asia Plant Based Roast Chicken*
  • Quorn Frozen Meat Free, Soy Free Mince
  • Simply Better Plain Firm Tofu
  • Soyco Tofu Japanese Teriyaki
  • Soyco Malaysian Peanut Satay
  • Soyco Spicy Thai Tofu
  • Vegan Factor Beefee Burgers*
  • Vegie Delights, Nutmeat*.

* Above our selection criteria for sodium.

Whilst they do not meet the selection criteria above, chickpeas, lentils, kidney beans, butter beans, cannellini beans and other legumes are all excellent choices nutritionally, along with salt reduced baked beans. They provide an excellent source of low GI carbohydrate, fibre and protein, and can confidently be included in your diet.

The above criteria is taken from our Weight Loss Surgery Shopping Companion. This comprehensive guide steps you through over 30 food categories and explains EXACTLY what to look for on the nutrition information panel in each category. And if you don’t have time to read the food labels, we list our TOP PICKS in each of the categories, highlighting over 180 specific products. Find out all about it here.

Selecting Vegetarian Protein Foods

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