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 4901–4950 of 8,226 foods

#	Food	Category	Per 100 g	% DV	Source
4901	Mustard greens, raw	Vegetables and Vegetable Products	2.86 g	6%	CNF
4902	Spinach, baby	Vegetables and Vegetable Products	2.85 g	6%	USDA_FF
4903	Spinach, baby	Vegetables and Vegetable Products	2.85 g	6%	USDA_FF
4904	Cereal, hot, oats, large flakes, prepared, Quaker	Breakfast cereals	2.85 g	6%	CNF
4905	Cereal, hot, oats, quick, prepared, Quaker	Breakfast cereals	2.85 g	6%	CNF
4906	Cereal, hot, oats, one minute, prepared, Quaker	Breakfast cereals	2.85 g	6%	CNF
4907	Cream, fluid, heavy whipping	Dairy and Egg Products	2.84 g	6%	USDA_SR
4908	Puddings, tapioca, dry mix, prepared with whole milk	Sweets	2.84 g	6%	USDA_SR
4909	Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk	Sweets	2.84 g	6%	CNF
4910	Kale, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.84 g	6%	CNF
4911	Kale, frozen, boiled, drained	Vegetables and Vegetable Products	2.84 g	6%	CNF
4912	Cream, table (coffee), 15% M.F.	Dairy and Egg Products	2.84 g	6%	CNF
4913	Potatoes, frozen, french fried, par fried, extruded, unprepared	Vegetables and Vegetable Products	2.83 g	6%	USDA_SR
4914	Potato, french-fried, frozen, extruded, unprepared	Vegetables and Vegetable Products	2.83 g	6%	CNF
4915	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	2.83 g	6%	CNF
4916	Broccoli, raw	Vegetables and Vegetable Products	2.82 g	6%	USDA_SR
4917	Grains, rice and vermicelli mix, beef flavour, prepared with margarine	Cereals, Grains and Pasta	2.82 g	6%	CNF
4918	Broccoli, raw	Vegetables and Vegetable Products	2.82 g	6%	CNF
4919	Broccoli, frozen, chopped, unprepared	Vegetables and Vegetable Products	2.81 g	6%	USDA_SR
4920	Spinach, canned, regular pack, drained solids	Vegetables and Vegetable Products	2.81 g	6%	USDA_SR
4921	Spinach, canned, drained solids	Vegetables and Vegetable Products	2.81 g	6%	CNF
4922	Broccoli, frozen, chopped, unprepared	Vegetables and Vegetable Products	2.81 g	6%	CNF
4923	Alcoholic beverage, liqueur, coffee with cream, 34 proof	Beverages	2.80 g	6%	USDA_SR
4924	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	2.80 g	6%	USDA_SR
4925	Beverages, Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows	Beverages	2.80 g	6%	USDA_SR
4926	Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber	Baby Foods	2.80 g	6%	USDA_SR
4927	Pie, cherry, prepared from recipe	Baked Products	2.80 g	6%	USDA_SR
4928	Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA	Baby Foods	2.80 g	6%	USDA_SR
4929	BURGER KING, Hash Brown Rounds	Fast Foods	2.80 g	6%	USDA_SR
4930	Peas, edible-podded, frozen, unprepared	Vegetables and Vegetable Products	2.80 g	6%	USDA_SR
4931	Peas, edible-podded, raw	Vegetables and Vegetable Products	2.80 g	6%	USDA_SR
4932	Puddings, vanilla, dry mix, regular, prepared with whole milk	Sweets	2.80 g	6%	USDA_SR
4933	Yardlong bean, raw	Vegetables and Vegetable Products	2.80 g	6%	USDA_SR
4934	Tamarinds, raw	Fruits and Fruit Juices	2.80 g	6%	USDA_SR
4935	Beverage, bean	Legumes and Legume Products	2.80 g	6%	CNF
4936	Hot chocolate with marshmallows, powder, mix	Beverages	2.80 g	6%	CNF
4937	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	2.80 g	6%	CNF
4938	Pie, cherry, homemade, 2 crust	Baked Products	2.80 g	6%	CNF
4939	Alcohol, liqueur, coffee and cream (17% alcohol by volume)	Beverages	2.80 g	6%	CNF
4940	Peas, edible-podded (snow peas), raw	Vegetables and Vegetable Products	2.80 g	6%	CNF
4941	Kale, scotch, raw	Vegetables and Vegetable Products	2.80 g	6%	CNF
4942	Peas, edible-podded (snow peas), frozen, unprepared	Vegetables and Vegetable Products	2.80 g	6%	CNF
4943	Beans, yardlong, (asparagus bean or cowpea), raw	Vegetables and Vegetable Products	2.80 g	6%	CNF
4944	Tamarind, raw	Fruits and fruit juices	2.80 g	6%	CNF
4945	Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted	Baby Foods	2.79 g	6%	USDA_SR
4946	Taro, tahitian, raw	Vegetables and Vegetable Products	2.79 g	6%	USDA_SR
4947	Taro, Tahitian, raw	Vegetables and Vegetable Products	2.79 g	6%	CNF
4948	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	2.79 g	6%	USDA_FF
4949	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	2.78 g	6%	USDA_FF
4950	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Baked Products	2.77 g	6%	USDA_SR

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Vegetarian foods high in Protein

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