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 1901–1950 of 8,226 foods

#	Food	Category	Per 100 g	% DV	Source
1901	Mushroom, fungi, Cloud ears, dried	Vegetables and Vegetable Products	9.25 g	18%	CNF
1902	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	9.22 g	18%	CNF
1903	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	9.21 g	18%	USDA_SR
1904	Cereal, ready to eat, Smart Bran Psyllium, Nature's Path	Breakfast cereals	9.21 g	18%	CNF
1905	Croissants, cheese	Baked Products	9.20 g	18%	USDA_SR
1906	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	9.20 g	18%	USDA_SR
1907	Crackers, rye, sandwich-type with cheese filling	Baked Products	9.20 g	18%	USDA_SR
1908	Bread, whole-wheat, prepared from recipe, toasted	Baked Products	9.20 g	18%	USDA_SR
1909	Bread, oatmeal, toasted	Baked Products	9.20 g	18%	USDA_SR
1910	Potato soup, instant, dry mix	Soups, Sauces, and Gravies	9.20 g	18%	USDA_SR
1911	Gravy, au jus, dry	Soups, Sauces, and Gravies	9.20 g	18%	USDA_SR
1912	Nuts, pecans, oil roasted, without salt added	Nut and Seed Products	9.20 g	18%	USDA_SR
1913	Nuts, pecans, oil roasted, with salt added	Nut and Seed Products	9.20 g	18%	USDA_SR
1914	Soup, potato, instant, dehydrated, unprepared	Soups, Sauces and Gravies	9.20 g	18%	CNF
1915	Croissant, cheese, commercial	Baked Products	9.20 g	18%	CNF
1916	Cracker, rye, sandwich-type with cheese filling	Baked Products	9.20 g	18%	CNF
1917	Bread, whole wheat, homemade (2/3 whole wheat flour), toasted	Baked Products	9.20 g	18%	CNF
1918	Nuts, pecans, oil roasted, salted	Nuts and Seeds	9.20 g	18%	CNF
1919	Nuts, pecans, oil roasted	Nuts and Seeds	9.20 g	18%	CNF
1920	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	9.20 g	18%	CNF
1921	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Legumes and Legume Products	9.19 g	18%	USDA_SR
1922	Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars	Sweets	9.18 g	18%	USDA_SR
1923	Candies, bars, Twix peanut butter cookie	Sweets	9.18 g	18%	CNF
1924	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	9.17 g	18%	USDA_SR
1925	Nuts, pecans	Nut and Seed Products	9.17 g	18%	USDA_SR
1926	Cereal, hot, oats, instant: golden honey with bran, dry, Quaker	Breakfast cereals	9.17 g	18%	CNF
1927	Nuts, pecans, dried	Nuts and Seeds	9.17 g	18%	CNF
1928	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	9.16 g	18%	USDA_SR
1929	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	9.16 g	18%	USDA_SR
1930	Beans, yellow, boiled, salted	Legumes and Legume Products	9.16 g	18%	CNF
1931	Beans, yellow, boiled	Legumes and Legume Products	9.16 g	18%	CNF
1932	Cheese, neufchatel	Dairy and Egg Products	9.15 g	18%	USDA_SR
1933	Salad, taco, with salsa, homemade	Mixed Dishes	9.15 g	18%	CNF
1934	Cheese, neufchatel	Dairy and Egg Products	9.15 g	18%	CNF
1935	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Snacks	9.14 g	18%	USDA_SR
1936	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Breakfast Cereals	9.14 g	18%	USDA_SR
1937	Bread, white, commercial	Baked Products	9.14 g	18%	CNF
1938	Bread, white, commercial, reduced sodium	Baked Products	9.14 g	18%	CNF
1939	Beans, kidney, california red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	9.13 g	18%	USDA_SR
1940	Beans, kidney, california red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	9.13 g	18%	USDA_SR
1941	TACO BELL, BURRITO SUPREME with steak	Fast Foods	9.13 g	18%	USDA_SR
1942	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	9.13 g	18%	CNF
1943	Beans, kidney, light red, boiled	Legumes and Legume Products	9.13 g	18%	CNF
1944	Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path	Breakfast cereals	9.12 g	18%	CNF
1945	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Breakfast Cereals	9.11 g	18%	USDA_SR
1946	Spices, thyme, dried	Spices and Herbs	9.11 g	18%	USDA_SR
1947	Spices, thyme, dried	Spices and Herbs	9.11 g	18%	CNF
1948	Muffins, English, mixed-grain (includes granola)	Baked Products	9.10 g	18%	USDA_SR
1949	Bread, reduced-calorie, rye	Baked Products	9.10 g	18%	USDA_SR
1950	Bread, pita, white, enriched	Baked Products	9.10 g	18%	USDA_SR

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Vegetarian foods high in Protein

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