Vegetarian foods high in Protein (Canadian (CNF))

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 2101–2150 of 3,543 foods

#	Food	Category	Per 100 g	% DV
2101	Cassava (manioc), flour	Vegetables and Vegetable Products	2.97 g	6%
2102	Collards, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.97 g	6%
2103	Spinach, boiled, drained, with salt	Vegetables and Vegetable Products	2.97 g	6%
2104	Asparagus, frozen, boiled, drained	Vegetables and Vegetable Products	2.95 g	6%
2105	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	2.95 g	6%
2106	Beans, hyacinth, boiled, drained	Vegetables and Vegetable Products	2.95 g	6%
2107	Cauliflower, green, raw	Vegetables and Vegetable Products	2.95 g	6%
2108	Dessert, flan, caramel custard, dry mix, prepared with whole milk	Sweets	2.95 g	6%
2109	Asparagus, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.95 g	6%
2110	Beans, hyacinth, boiled, drained, with salt	Vegetables and Vegetable Products	2.95 g	6%
2111	Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk	Sweets	2.94 g	6%
2112	Snacks, sweet potato chips, unsalted	Snacks	2.94 g	6%
2113	Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine	Cereals, Grains and Pasta	2.94 g	6%
2114	Cookie, chocolate sandwich, cream filling, reduced fat	Baked Products	2.94 g	6%
2115	Cereal, hot, 9 grain, prepared, Rogers	Breakfast cereals	2.91 g	6%
2116	Dessert, pudding, banana, dry mix, instant, prepared with whole milk	Sweets	2.91 g	6%
2117	Dessert, pudding, banana, dry mix, regular, prepared with whole milk	Sweets	2.91 g	6%
2118	Dessert, pudding, lemon, dry mix, instant, prepared with whole milk	Sweets	2.91 g	6%
2119	Grains, rice, white, long-grain, parboiled, cooked	Cereals, Grains and Pasta	2.91 g	6%
2120	Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk	Sweets	2.91 g	6%
2121	Bread stuffing, cornbread, dry mix, prepared	Baked Products	2.90 g	6%
2122	Cake, fruitcake, commercial	Baked Products	2.90 g	6%
2123	Potato, french-fried, frozen, shoestring, heated in oven	Vegetables and Vegetable Products	2.90 g	6%
2124	Babyfood, vegetables, peas and carrots, all stages	Babyfoods	2.89 g	6%
2125	Artichoke (Globe, French), boiled, drained, with salt	Vegetables and Vegetable Products	2.89 g	6%
2126	Artichoke (Globe, French), boiled, drained	Vegetables and Vegetable Products	2.89 g	6%
2127	Dessert, pudding, tapioca, dry mix, prepared with whole milk	Sweets	2.89 g	6%
2128	Chokecherry, raw, pitted	Fruits and fruit juices	2.89 g	6%
2129	Nuts, Chinese chestnuts, boiled and steamed	Nuts and Seeds	2.88 g	6%
2130	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	2.88 g	6%
2131	Plant-based beverage, soy, enriched, with Omega-3 fatty acids added	Beverages	2.88 g	6%
2132	Potato, scalloped, homemade, with margarine	Vegetables and Vegetable Products	2.87 g	6%
2133	Soup, Italian wedding, ready-to-serve	Soups, Sauces and Gravies	2.87 g	6%
2134	Potato, scalloped, homemade, with butter	Vegetables and Vegetable Products	2.87 g	6%
2135	Mustard greens, raw	Vegetables and Vegetable Products	2.86 g	6%
2136	Potato, boiled with skin, skin only	Vegetables and Vegetable Products	2.86 g	6%
2137	Spinach, raw	Vegetables and Vegetable Products	2.86 g	6%
2138	Vegetables, mixed, frozen, boiled, drained	Vegetables and Vegetable Products	2.86 g	6%
2139	Plant-based beverage, soy, enriched, all flavours, unsweetened	Beverages	2.86 g	6%
2140	Potato, boiled with skin, skin only, with salt	Vegetables and Vegetable Products	2.86 g	6%
2141	Vegetables, mixed, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.86 g	6%
2142	Cereal, hot, oats, one minute, prepared, Quaker	Breakfast cereals	2.85 g	6%
2143	Cereal, hot, oats, quick, prepared, Quaker	Breakfast cereals	2.85 g	6%
2144	Cereal, hot, oats, large flakes, prepared, Quaker	Breakfast cereals	2.85 g	6%
2145	Cream, table (coffee), 15% M.F.	Dairy and Egg Products	2.84 g	6%
2146	Kale, frozen, boiled, drained	Vegetables and Vegetable Products	2.84 g	6%
2147	Kale, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.84 g	6%
2148	Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk	Sweets	2.84 g	6%
2149	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	2.83 g	6%
2150	Potato, french-fried, frozen, extruded, unprepared	Vegetables and Vegetable Products	2.83 g	6%

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Vegetarian foods high in Protein (Canadian (CNF))

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