Top 10 Canadian Vegetarian Protein Sources You Can Find Anywhere

PDCAAS (Protein Digestibility-Corrected Amino Acid Score) estimates how fully a protein meets human amino acid needs after digestion. A score of 1.00 (dairy, eggs, soy isolates) indicates high-quality, complete protein. We use it to complement protein per 100 kcal for a fuller picture.

Yes. Combine high-quality sources—whey or pea protein powder, egg whites, Greek yogurt/skyr, tofu/edamame—and anchor meals around these. Pulses and grains add bulk, fiber, and micronutrients; pair them for better amino acid coverage.

Powders are safe when bought from reputable brands and used as food. They’re not required, but they make consistency easy, especially on busy days. Aim for one scoop when it simplifies your routine, then fill the rest with whole foods.

Choose whey isolate (lower lactose), lactose-free milk products, skyr/Greek yogurts labeled lactose-free, or go vegan with pea protein and soy foods. Test tolerance gradually and check labels for lactose-free certification.

Many Canadians follow lacto-ovo vegetarianism and include eggs. If you follow an egg-free vegetarian diet, skip egg whites and lean on dairy, soy, and pea protein. Vegans should avoid all animal products and focus on soy, pea, pulses, and grain pairings.