Vegetarian 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 101–150 of 340 foods

#	Food	Category	Per 100 g	% DV
101	Bulgur, dry, raw	Cereal Grains and Pasta	11.76 g	24%
102	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	11.73 g	23%
103	Cottage cheese, full fat, large or small curd	Dairy and Egg Products	11.62 g	23%
104	Flour, 00	Cereal Grains and Pasta	11.40 g	23%
105	Sorghum bran, white, unenriched, dry, raw	Cereal Grains and Pasta	11.17 g	22%
106	Buckwheat, whole grain	Cereal Grains and Pasta	11.07 g	22%
107	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	11.00 g	22%
108	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	10.90 g	22%
109	Eggs, Grade A, Large, egg white	Dairy and Egg Products	10.70 g	21%
110	Yogurt, Greek, plain, nonfat	Dairy and Egg Products	10.30 g	21%
111	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	10.25 g	20%
112	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	10.21 g	20%
113	Egg, white, raw, frozen, pasteurized	Dairy and Egg Products	10.10 g	20%
114	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	10.08 g	20%
115	Millet, whole grain	Cereal Grains and Pasta	10.02 g	20%
116	Nuts, pecans, halves, raw	Nut and Seed Products	9.96 g	20%
117	Bread, white, commercially prepared	Baked Products	9.43 g	19%
118	Flour, buckwheat	Cereal Grains and Pasta	8.88 g	18%
119	Yogurt, Greek, plain, whole milk	Dairy and Egg Products	8.78 g	18%
120	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	8.75 g	18%
121	Flour, barley	Cereal Grains and Pasta	8.72 g	17%
122	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	8.56 g	17%
123	Flour, rye	Cereal Grains and Pasta	8.40 g	17%
124	Flour, sorghum	Cereal Grains and Pasta	8.27 g	17%
125	Flour, potato	Vegetables and Vegetable Products	8.11 g	16%
126	Yogurt, Greek, strawberry, nonfat	Dairy and Egg Products	8.06 g	16%
127	Cheese, ricotta, whole milk	Dairy and Egg Products	7.81 g	16%
128	Cheese, ricotta, whole milk	Dairy and Egg Products	7.81 g	16%
129	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	7.80 g	16%
130	Nuts, macadamia nuts, raw	Nut and Seed Products	7.79 g	16%
131	Rice, black, unenriched, raw	Cereal Grains and Pasta	7.57 g	15%
132	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	7.56 g	15%
133	Beans, cannellini, canned, sodium added, drained and rinsed	Legumes and Legume Products	7.41 g	15%
134	Hummus, commercial	Legumes and Legume Products	7.35 g	15%
135	Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	7.31 g	15%
136	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	7.25 g	15%
137	Flour, rice, brown	Cereal Grains and Pasta	7.19 g	14%
138	Fonio, grain, dry, raw	Cereal Grains and Pasta	7.17 g	14%
139	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	7.04 g	14%
140	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	7.03 g	14%
141	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	7.02 g	14%
142	Flour, rice, white, unenriched	Cereal Grains and Pasta	6.94 g	14%
143	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	6.92 g	14%
144	Beans, black, canned, sodium added, drained and rinsed	Legumes and Legume Products	6.91 g	14%
145	Beans, pinto, canned, sodium added, drained and rinsed	Legumes and Legume Products	6.69 g	13%
146	Flour, rice, glutinous	Cereal Grains and Pasta	6.69 g	13%
147	Garlic, raw	Vegetables and Vegetable Products	6.62 g	13%
148	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	6.57 g	13%
149	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	6.20 g	12%
150	Cookies, oatmeal, soft, with raisins	Baked Products	5.79 g	12%

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Vegetarian foods high in Protein (USDA Foundation)

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