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 1951–2000 of 8,226 foods

#	Food	Category	Per 100 g	% DV	Source
1951	Bread, pita, white, unenriched	Baked Products	9.10 g	18%	USDA_SR
1952	Cookies, peanut butter, refrigerated dough, baked	Baked Products	9.10 g	18%	USDA_SR
1953	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Snacks	9.10 g	18%	USDA_SR
1954	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks	9.10 g	18%	USDA_SR
1955	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks	9.10 g	18%	USDA_SR
1956	Cereal, ready to eat, Organic Crunchy Granola, Jordans	Breakfast cereals	9.10 g	18%	CNF
1957	Cookie, peanut butter, refrigerated dough, prepared	Baked Products	9.10 g	18%	CNF
1958	Snacks, pretzels, hard, plain, unsalted	Snacks	9.10 g	18%	CNF
1959	English muffin, multigrain (also granola)	Baked Products	9.10 g	18%	CNF
1960	Bread, pita, white	Baked Products	9.10 g	18%	CNF
1961	Cereal, ready to eat, Granola: with raisins, Rogers	Breakfast cereals	9.10 g	18%	CNF
1962	Beverages, chocolate powder, no sugar added	Beverages	9.09 g	18%	USDA_SR
1963	Rice and Wheat cereal bar	Snacks	9.09 g	18%	USDA_SR
1964	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	9.09 g	18%	USDA_SR
1965	Beverage mix, chocolate flavour, powder, no added sugar	Beverages	9.09 g	18%	CNF
1966	Vitasoy USA Azumaya, Firm Tofu	Legumes and Legume Products	9.08 g	18%	USDA_SR
1967	Yogurt, Greek, nonfat, vanilla, CHOBANI	Dairy and Egg Products	9.07 g	18%	USDA_SR
1968	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	9.06 g	18%	USDA_SR
1969	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	9.06 g	18%	USDA_SR
1970	Piki bread, made from blue cornmeal (Hopi)	American Indian/Alaska Native Foods	9.06 g	18%	USDA_SR
1971	Beans, pink, boiled, salted	Legumes and Legume Products	9.06 g	18%	CNF
1972	Beans, pink, boiled	Legumes and Legume Products	9.06 g	18%	CNF
1973	Soy sauce made from soy and wheat (shoyu), low sodium	Legumes and Legume Products	9.05 g	18%	USDA_SR
1974	Bread, white, commercial, with added fibre	Baked Products	9.05 g	18%	CNF
1975	Soy sauce (made with soy and wheat), shoyu, sodium reduced	Legumes and Legume Products	9.05 g	18%	CNF
1976	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	9.04 g	18%	USDA_SR
1977	Bread, rye	Baked Products	9.04 g	18%	CNF
1978	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	9.03 g	18%	CNF
1979	Lentils, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	9.02 g	18%	USDA_SR
1980	Lentils, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	9.02 g	18%	USDA_SR
1981	Lentils, boiled, salted	Legumes and Legume Products	9.02 g	18%	CNF
1982	Lentils, boiled	Legumes and Legume Products	9.02 g	18%	CNF
1983	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	9.01 g	18%	USDA_SR
1984	Beans, pinto, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	9.01 g	18%	USDA_SR
1985	Cereal, ready to eat, Acai Plus Granola, Nature's Path	Breakfast cereals	9.01 g	18%	CNF
1986	Granola bar, crunchy, plain	Baked Products	9.01 g	18%	CNF
1987	Beans, pinto, boiled, salted	Legumes and Legume Products	9.01 g	18%	CNF
1988	Beans, pinto, boiled	Legumes and Legume Products	9.01 g	18%	CNF
1989	Cream puff shell, prepared from recipe	Baked Products	9.00 g	18%	USDA_SR
1990	Cookies, peanut butter, prepared from recipe	Baked Products	9.00 g	18%	USDA_SR
1991	Bread, white, commercially prepared, toasted	Baked Products	9.00 g	18%	USDA_SR
1992	Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener	Beverages	9.00 g	18%	USDA_SR
1993	Archway Home Style Cookies, Peanut Butter	Baked Products	9.00 g	18%	USDA_SR
1994	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Products	9.00 g	18%	USDA_SR
1995	Crackers, rye, wafers, seasoned	Baked Products	9.00 g	18%	USDA_SR
1996	Spices, oregano, dried	Spices and Herbs	9.00 g	18%	USDA_SR
1997	Yogurt, Greek, plain, whole milk	Dairy and Egg Products	9.00 g	18%	USDA_SR
1998	Gravy, onion, dry, mix	Soups, Sauces, and Gravies	9.00 g	18%	USDA_SR
1999	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	9.00 g	18%	USDA_SR
2000	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks	9.00 g	18%	USDA_SR

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Vegetarian foods high in Protein

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