Vegetarian foods high in Protein

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 1001–1050 of 8,226 foods

#	Food	Category	Per 100 g	% DV	Source
1001	Bread, multi-grain (includes whole-grain)	Baked Products	13.36 g	27%	USDA_SR
1002	Bread, sprouted wheat, commercial	Baked Products	13.36 g	27%	CNF
1003	Bread, crumbs, dry, grated, plain	Baked Products	13.35 g	27%	USDA_SR
1004	Rice bran, crude	Cereal Grains and Pasta	13.35 g	27%	USDA_SR
1005	Spaghetti, spinach, dry	Cereal Grains and Pasta	13.35 g	27%	USDA_SR
1006	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	13.35 g	27%	CNF
1007	Grains, rice bran, crude	Cereals, Grains and Pasta	13.35 g	27%	CNF
1008	Bread crumbs, dry, grated, plain	Baked Products	13.35 g	27%	CNF
1009	Flour, semolina, fine	Cereal Grains and Pasta	13.33 g	27%	USDA_FF
1010	Cereal, hot, cream of wheat, instant: whole grain, dry	Breakfast cereals	13.33 g	27%	CNF
1011	Bread, reduced-calorie, wheat	Baked Products	13.32 g	27%	USDA_SR
1012	Grains, quinoa, flour	Cereals, Grains and Pasta	13.32 g	27%	CNF
1013	Falafel, home-prepared	Legumes and Legume Products	13.31 g	27%	USDA_SR
1014	Falafel, homemade	Legumes and Legume Products	13.31 g	27%	CNF
1015	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Baked Products	13.30 g	27%	USDA_SR
1016	Teff, uncooked	Cereal Grains and Pasta	13.30 g	27%	USDA_SR
1017	Grains, teff, uncooked	Cereals, Grains and Pasta	13.30 g	27%	CNF
1018	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	13.30 g	27%	CNF
1019	Cereal, hot, oats, large flakes, dry, Quaker	Breakfast cereals	13.26 g	27%	CNF
1020	Cereal, hot, oats, quick, dry, Quaker	Breakfast cereals	13.26 g	27%	CNF
1021	Cereal, hot, oats, one minute, dry, Quaker	Breakfast cereals	13.26 g	27%	CNF
1022	Buckwheat	Cereal Grains and Pasta	13.25 g	26%	USDA_SR
1023	Grains, buckwheat	Cereals, Grains and Pasta	13.25 g	26%	CNF
1024	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Legumes and Legume Products	13.24 g	26%	USDA_SR
1025	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	13.21 g	26%	USDA_SR
1026	Cereal, hot, cream of wheat, regular, dry	Breakfast cereals	13.21 g	26%	CNF
1027	Flour, amaranth	Cereal Grains and Pasta	13.21 g	26%	USDA_FF
1028	Bread, protein, (includes gluten), toasted	Baked Products	13.20 g	26%	USDA_SR
1029	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	13.20 g	26%	USDA_SR
1030	Babyfood, cereal, barley, dry fortified	Baby Foods	13.20 g	26%	USDA_SR
1031	Bread, protein (includes gluten), toasted	Baked Products	13.20 g	26%	CNF
1032	Triticale flour, whole-grain	Cereal Grains and Pasta	13.18 g	26%	USDA_SR
1033	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	13.18 g	26%	CNF
1034	Flour, oat, whole grain	Cereal Grains and Pasta	13.17 g	26%	USDA_FF
1035	Snack, Mixed Berry Bar	Snacks	13.16 g	26%	USDA_SR
1036	Bread, wheat, sprouted	Baked Products	13.16 g	26%	USDA_SR
1037	Cereals, oats, regular and quick, not fortified, dry	Breakfast Cereals	13.15 g	26%	USDA_SR
1038	Macaroni, vegetable, enriched, dry	Cereal Grains and Pasta	13.14 g	26%	USDA_SR
1039	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	13.14 g	26%	CNF
1040	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	13.11 g	26%	USDA_SR
1041	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	13.11 g	26%	CNF
1042	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	13.10 g	26%	USDA_FF
1043	Crackers, matzo, whole-wheat	Baked Products	13.10 g	26%	USDA_SR
1044	Cereals, WHEATENA, dry	Breakfast Cereals	13.10 g	26%	USDA_SR
1045	Eggs, scrambled, frozen mixture	Dairy and Egg Products	13.10 g	26%	USDA_SR
1046	Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared	Meals, Entrees, and Side Dishes	13.10 g	26%	USDA_SR
1047	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	13.10 g	26%	USDA_SR
1048	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	13.10 g	26%	USDA_SR
1049	Candies, milk chocolate coated peanuts	Sweets	13.10 g	26%	USDA_SR
1050	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	13.10 g	26%	CNF

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Vegetarian foods high in Protein

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