Food List
High-Protein Vegetarian Foods
You do not need meat to eat plenty of protein. Eggs, dairy, legumes, nuts and seeds all deliver, and combined across the day they cover every amino acid you need. This list ranks the best vegetarian sources by protein content.
| Food | Protein | Per 100 g | Per serving |
|---|---|---|---|
| Whey protein powder Eggs & dairy | 80 g | 354 kcal P 80 · C 8 · F 6 | 30 g (1.1 oz) 106 kcal · P 24 1 scoop |
| Parmesan Eggs & dairy | 36 g | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Hemp seeds Nuts & seeds | 32 g | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Pumpkin seeds Nuts & seeds | 30 g | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Peanuts Nuts & seeds | 26 g | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Cheddar cheese Eggs & dairy | 25 g | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Peanut butter Nuts & seeds | 25 g | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Edam cheese Eggs & dairy | 25 g | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Mozzarella Eggs & dairy | 22 g | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Halloumi Eggs & dairy | 22 g | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Goat cheese Eggs & dairy | 22 g | 364 kcal P 22 · C 0.1 · F 30 | 40 g (1.4 oz) 146 kcal · P 8.8 1 portion |
| Almonds Nuts & seeds | 21 g | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Sunflower seeds Nuts & seeds | 21 g | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Almond butter Nuts & seeds | 21 g | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Tempeh Legumes | 20 g | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Pistachios Nuts & seeds | 20 g | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Natto Legumes | 19 g | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Cashews Nuts & seeds | 18 g | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Flaxseed Nuts & seeds | 18 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Sesame seeds Nuts & seeds | 18 g | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Cashew butter Nuts & seeds | 18 g | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Poppy seeds Nuts & seeds | 18 g | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Tofu (firm) Legumes | 17 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Soybeans (cooked) Legumes | 17 g | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Chia seeds Nuts & seeds | 17 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Oats (rolled, dry) Grains | 17 g | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Tahini Nuts & seeds | 17 g | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Walnuts Nuts & seeds | 15 g | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Hazelnuts Nuts & seeds | 15 g | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Feta Eggs & dairy | 14 g | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Brazil nuts Nuts & seeds | 14 g | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Pine nuts Nuts & seeds | 14 g | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Cacao nibs Nuts & seeds | 14 g | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Eggs Eggs & dairy | 13 g | 143 kcal P 13 · C 1.1 · F 9.5 | 100 g (3.5 oz) 143 kcal · P 13 1 2 large |
| Wholemeal bread Grains | 13 g | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Popcorn (air-popped) Grains | 13 g | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Falafel Legumes | 13 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Cottage cheese (low-fat) Eggs & dairy | 12 g | 72 kcal P 12 · C 3 · F 1 | 150 g (5.3 oz) 108 kcal · P 18 1 portion |
| Edamame Legumes | 12 g | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Quark Eggs & dairy | 12 g | 67 kcal P 12 · C 4 · F 0.2 | 150 g (5.3 oz) 101 kcal · P 18 1 portion |
| Miso paste Legumes | 12 g | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Egg whites Eggs & dairy | 11 g | 52 kcal P 11 · C 0.7 · F 0.2 | 100 g (3.5 oz) 52 kcal · P 11 1 3 whites |
| Skyr Eggs & dairy | 11 g | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Ricotta Eggs & dairy | 11 g | 174 kcal P 11 · C 3 · F 13 | 100 g (3.5 oz) 174 kcal · P 11 1 portion |
| Sourdough bread Grains | 11 g | 256 kcal P 11 · C 48 · F 1.8 · Fib 2.4 | 50 g (1.8 oz) 128 kcal · P 5.5 1 slice |
| Greek yogurt (0% fat) Eggs & dairy | 10 g | 59 kcal P 10 · C 3.6 · F 0.4 | 200 g (7.1 oz) 118 kcal · P 20 1 tub |
| Cannellini beans (cooked) Legumes | 10 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Rye flakes (dry) Grains | 10 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Turmeric (fresh) Vegetables | 9.7 g | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Greek yogurt (full-fat) Eggs & dairy | 9 g | 97 kcal P 9 · C 4 · F 5 | 200 g (7.1 oz) 194 kcal · P 18 1 tub |
| Lentils (cooked) Legumes | 9 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Chickpeas (cooked) Legumes | 9 g | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Black beans (cooked) Legumes | 9 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Kidney beans (cooked) Legumes | 9 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Pinto beans (cooked) Legumes | 9 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Rye bread Grains | 9 g | 259 kcal P 9 · C 48 · F 3.3 · Fib 6 | 32 g (1.1 oz) 83 kcal · P 2.9 1 slice |
| Pecans Nuts & seeds | 9 g | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Lima beans (cooked) Legumes | 8 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Split peas (cooked) Legumes | 8 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Hummus Legumes | 8 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Black-eyed peas (cooked) Legumes | 8 g | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Macadamia nuts Nuts & seeds | 8 g | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Cream cheese (light) Eggs & dairy | 8 g | 201 kcal P 8 · C 8 · F 15 | 30 g (1.1 oz) 60 kcal · P 2.4 1 portion |
| Fava beans (cooked) Legumes | 8 g | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Adzuki beans (cooked) Legumes | 8 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
Combine different plant sources across the day, like beans with grains, to get all essential amino acids. Dairy and eggs are complete proteins on their own.
Frequently asked questions
What are the best high-protein vegetarian foods?
Top vegetarian sources include whey and dairy like Greek yogurt and cottage cheese, eggs, tofu, tempeh, edamame, lentils, chickpeas, and seeds such as hemp and pumpkin.
Can vegetarians get enough protein?
Yes. With a varied diet including dairy, eggs, legumes, nuts, seeds and whole grains, vegetarians can easily meet their protein needs.
Do vegetarians need to combine proteins?
Not at every meal. Eating a variety of plant proteins across the day ensures you get all the essential amino acids your body needs.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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