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 351–400 of 3,543 foods

#	Food	Category	Per 100 g	% DV
351	Cereal, ready to eat, granola, homemade	Breakfast cereals	14.87 g	30%
352	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	14.87 g	30%
353	Grains, oat flour, whole-grain	Cereals, Grains and Pasta	14.80 g	30%
354	Grains, rye	Cereals, Grains and Pasta	14.76 g	30%
355	Mozzarella sticks, fried	Mixed Dishes	14.75 g	30%
356	Bread, sprouted wheat, commercial, toasted	Baked Products	14.73 g	29%
357	Grains, rice, wild, dry	Cereals, Grains and Pasta	14.73 g	29%
358	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables	Fast Foods	14.72 g	29%
359	Snacks, Clif bar, all flavours	Snacks	14.71 g	29%
360	Grains, oat flour, partially debranned	Cereals, Grains and Pasta	14.66 g	29%
361	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	14.64 g	29%
362	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	14.63 g	29%
363	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	14.63 g	29%
364	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	14.61 g	29%
365	Grains, spelt, uncooked	Cereals, Grains and Pasta	14.57 g	29%
366	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	14.54 g	29%
367	Corn, dried, yellow	Vegetables and Vegetable Products	14.48 g	29%
368	Coffee, instant, powder, half the caffeine	Beverages	14.42 g	29%
369	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	14.42 g	29%
370	Grains, amaranth, flour	Cereals, Grains and Pasta	14.38 g	29%
371	Pasta, Japanese noodles, soba, dry	Cereals, Grains and Pasta	14.38 g	29%
372	Nuts, brazilnuts, dried, unblanched	Nuts and Seeds	14.32 g	29%
373	Sweets, baking chocolate, unsweetened, square	Sweets	14.32 g	29%
374	Malted milk, natural flavour, powder	Beverages	14.29 g	29%
375	Spices, curry powder	Spices and Herbs	14.29 g	29%
376	Cheese fondue	Dairy and Egg Products	14.23 g	28%
377	Cheese, feta	Dairy and Egg Products	14.21 g	28%
378	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	Snacks	14.20 g	28%
379	Snacks, trail mix, regular with chocolate chips, unsalted	Snacks	14.20 g	28%
380	Cereal, hot, oats, large flakes, dry, Rogers	Breakfast cereals	14.20 g	28%
381	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	14.16 g	28%
382	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	14.16 g	28%
383	Spices, paprika	Spices and Herbs	14.14 g	28%
384	Bread crumbs, dry, grated, seasoned	Baked Products	14.13 g	28%
385	Grains, quinoa, dry	Cereals, Grains and Pasta	14.12 g	28%
386	Tomato, sun-dried	Vegetables and Vegetable Products	14.11 g	28%
387	Grains, rye flour, dark	Cereals, Grains and Pasta	14.03 g	28%
388	Grains, wheat flour, white, high gluten	Cereals, Grains and Pasta	13.90 g	28%
389	Cracker, 7 grain	Baked Products	13.90 g	28%
390	Tourtiere, homemade	Baked Products	13.87 g	28%
391	Bread, 60% whole wheat, commercial, toasted	Baked Products	13.87 g	28%
392	Egg, goose, whole, fresh, raw	Dairy and Egg Products	13.87 g	28%
393	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	13.87 g	28%
394	Fast foods, egg, scrambled	Fast Foods	13.84 g	28%
395	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	13.82 g	28%
396	Snacks, trail mix, regular	Snacks	13.80 g	28%
397	Snacks, trail mix, regular, unsalted	Snacks	13.80 g	28%
398	Soup, cream, asparagus, dehydrated	Soups, Sauces and Gravies	13.75 g	28%
399	Nuts, filberts or hazelnuts, dried, blanched	Nuts and Seeds	13.70 g	27%
400	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	13.69 g	27%

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Vegetarian foods high in Protein (Canadian (CNF))

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