Vegan foods high in Protein (USDA Foundation)

The 50 g Daily Value for protein is a minimum target, not a ceiling. Your actual needs depend on your body weight and activity level. The number on a label tells you how much of that target one serving meets, so you can track your intake across the day.

Protein concentrates in meat, fish, eggs, and dairy, but also in legumes, nuts, and grains. This ranking shows raw amounts per 100 g. Keep in mind that serving sizes vary wildly; a portion of chicken breast weighs more than a portion of pumpkin seeds, so higher grams here do not always mean a better source for your plate.

On a vegetarian or vegan diet, legumes and soy products become your primary sources. These foods contain all the amino acids your body needs, but often require larger portions to hit the same protein content as animal foods. Combining different plant sources within a day, not at a single meal, covers any gaps in amino acid profiles.

FDA daily value: 50 g

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Showing 51–100 of 289 foods

#	Food	Category	Per 100 g	% DV
51	Sesame butter, creamy	Nut and Seed Products	19.71 g	39%
52	Seeds, sunflower seed, kernel, raw	Nut and Seed Products	18.87 g	38%
53	Flaxseed, ground	Nut and Seed Products	18.04 g	36%
54	Nuts, cashew nuts, raw	Nut and Seed Products	17.44 g	35%
55	Chia seeds, dry, raw	Cereal Grains and Pasta	17.01 g	34%
56	Flour, coconut	Nut and Seed Products	16.14 g	32%
57	Nuts, pine nuts, raw	Nut and Seed Products	15.70 g	31%
58	Einkorn, grain, dry, raw	Cereal Grains and Pasta	15.12 g	30%
59	Flour, whole wheat, unenriched	Cereal Grains and Pasta	15.10 g	30%
60	Nuts, brazilnuts, raw	Nut and Seed Products	15.04 g	30%
61	Khorasan, grain, dry, raw	Cereal Grains and Pasta	14.76 g	30%
62	Nuts, walnuts, English, halves, raw	Nut and Seed Products	14.56 g	29%
63	Flour, spelt, whole grain	Cereal Grains and Pasta	14.47 g	29%
64	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	14.30 g	29%
65	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	13.50 g	27%
66	Nuts, hazelnuts or filberts, raw	Nut and Seed Products	13.49 g	27%
67	Flour, semolina, fine	Cereal Grains and Pasta	13.33 g	27%
68	Flour, amaranth	Cereal Grains and Pasta	13.21 g	26%
69	Flour, oat, whole grain	Cereal Grains and Pasta	13.17 g	26%
70	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	13.10 g	26%
71	Wild rice, dry, raw	Cereal Grains and Pasta	12.79 g	26%
72	Farro, pearled, dry, raw	Cereal Grains and Pasta	12.64 g	25%
73	Oats, whole grain, steel cut	Cereal Grains and Pasta	12.51 g	25%
74	Bread, whole-wheat, commercially prepared	Baked Products	12.30 g	25%
75	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	12.00 g	24%
76	Flour, quinoa	Cereal Grains and Pasta	11.92 g	24%
77	Bulgur, dry, raw	Cereal Grains and Pasta	11.76 g	24%
78	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	11.73 g	23%
79	Flour, 00	Cereal Grains and Pasta	11.40 g	23%
80	Sorghum bran, white, unenriched, dry, raw	Cereal Grains and Pasta	11.17 g	22%
81	Buckwheat, whole grain	Cereal Grains and Pasta	11.07 g	22%
82	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	10.90 g	22%
83	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	10.25 g	20%
84	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	10.21 g	20%
85	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	10.08 g	20%
86	Millet, whole grain	Cereal Grains and Pasta	10.02 g	20%
87	Nuts, pecans, halves, raw	Nut and Seed Products	9.96 g	20%
88	Bread, white, commercially prepared	Baked Products	9.43 g	19%
89	Flour, buckwheat	Cereal Grains and Pasta	8.88 g	18%
90	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	8.75 g	18%
91	Flour, barley	Cereal Grains and Pasta	8.72 g	17%
92	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	8.56 g	17%
93	Flour, rye	Cereal Grains and Pasta	8.40 g	17%
94	Flour, sorghum	Cereal Grains and Pasta	8.27 g	17%
95	Flour, potato	Vegetables and Vegetable Products	8.11 g	16%
96	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	7.80 g	16%
97	Nuts, macadamia nuts, raw	Nut and Seed Products	7.79 g	16%
98	Rice, black, unenriched, raw	Cereal Grains and Pasta	7.57 g	15%
99	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	7.56 g	15%
100	Beans, cannellini, canned, sodium added, drained and rinsed	Legumes and Legume Products	7.41 g	15%

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Vegan foods high in Protein (USDA Foundation)

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