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200 Vegetarian Foods Highest in Protein

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.
50g Protein = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Firm Tofu
    43.5g (87% DV) in 1 cup
  2. Dry-Roasted Soybeans
    40.3g (81% DV) in 1 cup
  3. Natto
    34g (68% DV) in 1 cup
  4. Tempeh
    33.7g (67% DV) in 1 cup
  5. Boiled Soybeans (Edamame)
    31.3g (63% DV) in 1 cup
  6. Extra Firm Fortified Tofu
    23g (46% DV) in 1 cup
  7. Cooked Green Soybeans
    22.2g (44% DV) in 1 cup
  8. Dulce de Leche
    20.8g (42% DV) in 1 cup
  9. Tofu Prepared with Calcium
    20g (40% DV) in 1 cup
  10. Tempeh cooked
    19.9g (40% DV) in 100 grams
  11. Lowfat Greek Yogurt
    19.9g (40% DV) in 1 container (7 oz)
  12. Canned Navy Beans
    19.7g (39% DV) in 1 cup
  13. Edamame
    18.5g (37% DV) in 1 cup
  14. Lentils (Cooked)
    17.9g (36% DV) in 1 cup
  15. Cooked Large White Beans
    17.4g (35% DV) in 1 cup
  16. Nonfat Greek Yogurt
    17.3g (35% DV) in 1 container
  17. Adzuki Beans
    17.3g (35% DV) in 1 cup
  18. Cranberry Beans (Roman Beans)
    16.5g (33% DV) in 1 cup
  19. Skim Milk
    16.5g (33% DV) in 16oz glass
  20. Low-Fat Milk 1%
    16.4g (33% DV) in 16oz glass
  21. Split Peas
    16.3g (33% DV) in 1 cup
  22. California Red Kidney Beans
    16.2g (32% DV) in 1 cup
  23. Low-Fat Milk 2%
    16.1g (32% DV) in 16oz glass
  24. Cooked Small White Beans
    16.1g (32% DV) in 1 cup
  25. High Fat Milk (3.7% Fat)
    16g (32% DV) in 16oz glass
  26. Canned Chili with Beans
    15.7g (31% DV) in 1 cup
  27. Pinto Beans (Cooked)
    15.4g (31% DV) in 1 cup
  28. Whole Milk
    15.4g (31% DV) in 16oz glass
  29. Kidney Beans
    15.3g (31% DV) in 1 cup
  30. Cooked Red Kidney Beans
    15.3g (31% DV) in 1 cup
  31. Black Beans
    15.2g (30% DV) in 1 cup
  32. Black Turtle Beans
    15.1g (30% DV) in 1 cup
  33. Navy Beans
    15g (30% DV) in 1 cup
  34. Great Northern Beans
    14.7g (29% DV) in 1 cup
  35. Lima Beans
    14.7g (29% DV) in 1 cup
  36. Chickpeas (Garbanzo Beans) (Cooked)
    14.5g (29% DV) in 1 cup
  37. Mung Beans (Cooked)
    14.2g (28% DV) in 1 cup
  38. Lowfat Ricotta
    14.1g (28% DV) in 1/2 cup
  39. Non-Fat Yogurt
    14g (28% DV) in 1 cup (8 fl oz)
  40. Baked Beans
    14g (28% DV) in 1 cup
  41. Unsweetened Soymilk
    14g (28% DV) in 16oz glass
  42. Ricotta Cheese
    14g (28% DV) in 1/2 cup
  43. Soymilk
    13.9g (28% DV) in 16oz glass
  44. Mungo Beans (Cooked)
    13.6g (27% DV) in 1 cup
  45. Canned Kidney Beans
    13.4g (27% DV) in 1 cup
  46. Canned Red Kidney Beans
    13.4g (27% DV) in 1 cup
  47. Black-Eyed Peas (Cowpeas)
    13.2g (26% DV) in 1 cup
  48. Stirfried Soybean Sprouts
    13.1g (26% DV) in 100 grams
  49. Nonfat Greek Vanilla Yogurt
    13g (26% DV) in 1 container (5.3 oz)
  50. Broad Beans (Fava)
    12.9g (26% DV) in 1 cup
  51. Low-Fat Yogurt
    12.9g (26% DV) in 1 cup (8 fl oz)
  52. Millet Flour
    12.8g (26% DV) in 1 cup
  53. Canned Refried Beans
    12.8g (26% DV) in 1 cup
  54. Cottage Cheese (Blended)
    12.6g (25% DV) in 4 oz
  55. Lowfat Greek Strawberry Yogurt
    12.3g (25% DV) in 1 container (5.3 oz)
  56. Nonfat Greek Strawberry Yogurt
    12.1g (24% DV) in 1 container (5.3 oz)
  57. Canned Baked Beans
    12.1g (24% DV) in 1 cup
  58. Canned Mature (White) Lima Beans
    11.9g (24% DV) in 1 cup
  59. Lowfat Cottage Cheese (2%)
    11.8g (24% DV) in 4 oz
  60. Cooked Lima Beans
    11.6g (23% DV) in 1 cup
  61. Eggnog
    11.6g (23% DV) in 1 cup
  62. Firm Tofu
    11.4g (23% DV) in 1/2 cup
  63. Veggie Burgers
    11g (22% DV) in 1 pattie
  64. Low Fat Fruit Yogurt (With Vitamin D)
    10.7g (21% DV) in 1 cup (8 fl oz)
  65. Cooked Spelt
    10.7g (21% DV) in 1 cup
  66. Pea Sprouts
    10.6g (21% DV) in 1 cup
  67. Whole Grain Sorghum Flour
    10.2g (20% DV) in 1 cup
  68. Grated Parmesan (Hard)
    10.2g (20% DV) in 1 oz
  69. Canned Lima Beans
    10.1g (20% DV) in 1 cup
  70. Milk and Soy Chocolate Drink
    10g (20% DV) in 8 fl oz
  71. Kamut Cooked
    9.8g (20% DV) in 1 cup
  72. Cooked Teff
    9.8g (20% DV) in 1 cup
  73. Succotash
    9.7g (19% DV) in 1 cup
  74. Cooked Amaranth
    9.3g (19% DV) in 1 cup
  75. Soybean Sprouts
    9.2g (18% DV) in 1 cup
  76. Tofu extra firm prepared with nigari
    9.1g (18% DV) in 1/5 block
  77. Romano Cheese
    9g (18% DV) in 1 oz
  78. Cheddar Cheese (Non-fat or Fat Free)
    9g (18% DV) in 1 serving
  79. Hemp Seeds
    9g (18% DV) in 1oz
  80. Cooked Lentil Sprouts
    8.8g (18% DV) in 100 grams
  81. Hard Goat Cheese
    8.7g (17% DV) in 1 oz
  82. Soft Tofu
    8.6g (17% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  83. Dried Pumpkin and Squash Seeds
    8.6g (17% DV) in 1 oz
  84. Cooked Green Peas
    8.6g (17% DV) in 1 cup
  85. Plain Yogurt
    8.5g (17% DV) in 1 cup (8 fl oz)
  86. Roasted Squash and Pumpkin Seeds (Unsalted)
    8.5g (17% DV) in 1 oz
  87. Roasted Squash and Pumpkin Seeds (Salted)
    8.5g (17% DV) in 1 oz
  88. Gruyere Cheese
    8.5g (17% DV) in 1 oz
  89. Dehydrated Milk
    8.4g (17% DV) in 1/4 cup
  90. Toasted Wheat Germ
    8.3g (17% DV) in 1 oz
  91. Quinoa Cooked
    8.1g (16% DV) in 1 cup
  92. Lowfat Buttermilk
    8.1g (16% DV) in 1 cup
  93. Grated Parmesan
    8.1g (16% DV) in 1 oz
  94. Spinach Egg Noodles (Cooked)
    8.1g (16% DV) in 1 cup
  95. Seeds watermelon seed kernels dried
    8g (16% DV) in 1 oz
  96. Cooked Soybean Sprouts
    8g (16% DV) in 1 cup
  97. Fatfree Swiss Cheese
    8g (16% DV) in 1 serving
  98. Vanilla Soymilk
    7.9g (16% DV) in 1 cup
  99. Buttermilk
    7.9g (16% DV) in 1 cup
  100. Peas
    7.9g (16% DV) in 1 cup
  101. Kidney Bean Sprouts
    7.7g (15% DV) in 1 cup
  102. Peanut Butter (Chunk Style)
    7.7g (15% DV) in 2 tbsp
  103. Swiss Cheese
    7.7g (15% DV) in 1 oz
  104. Lowfat Chocolate Milk
    7.5g (15% DV) in 1 cup
  105. Fortified Silken Tofu
    7.5g (15% DV) in 1/5 package
  106. Raw Peanuts
    7.3g (15% DV) in 1 oz
  107. Provolone Cheese
    7.3g (15% DV) in 1 oz
  108. Egg Noodles (Cooked)
    7.3g (15% DV) in 1 cup
  109. Nonfat Vanilla Yogurt
    7.2g (14% DV) in 1 cup (8 fl oz)
  110. Cooked Pasta (Unenriched)
    7.2g (14% DV) in 1 cup spaghetti not packed
  111. Unsalted Peanut Butter (Smooth)
    7.1g (14% DV) in 2 tbsp
  112. Gouda Cheese
    7.1g (14% DV) in 1 oz
  113. Butternuts (Dried)
    7.1g (14% DV) in 1 oz
  114. Cooked Japanese Somen
    7g (14% DV) in 1 cup
  115. Cooked Oatbran
    7g (14% DV) in 1 cup
  116. Peanut Butter (Smooth)
    7g (14% DV) in 2 tbsp
  117. Low Fat Provolone
    7g (14% DV) in 1 oz
  118. Whole Wheat Pasta
    7g (14% DV) in 1 cup spaghetti not packed
  119. Silk (Soymilk)
    7g (14% DV) in 1 cup
  120. Canned Straw Mushrooms
    7g (14% DV) in 1 cup
  121. Monterey Cheese
    7g (14% DV) in 1 oz
  122. Tilsit Cheese
    6.9g (14% DV) in 1 oz
  123. Lowfat Cheddar Cheese
    6.9g (14% DV) in 1 oz
  124. Low-Sodium Cheddar Cheese
    6.9g (14% DV) in 1 oz
  125. Dry Roasted Peanuts
    6.9g (14% DV) in 1 oz
  126. Lentil Sprouts
    6.9g (14% DV) in 1 cup
  127. Mozzarella (Lowfat)
    6.9g (14% DV) in 1 oz
  128. Black Walnuts (Dried)
    6.8g (14% DV) in 1 oz
  129. Sharp Cheddar Cheese
    6.8g (14% DV) in 1 slice (1 oz)
  130. Port de Salut Cheese
    6.8g (14% DV) in 1 oz
  131. Colby Cheese
    6.7g (13% DV) in 1 oz
  132. Mozzarella (Hard and Lowfat)
    6.7g (13% DV) in 1 oz
  133. Mexican Blend Cheese
    6.6g (13% DV) in 1/4 cup shredded
  134. Cooked Wild Rice
    6.5g (13% DV) in 1 cup
  135. Cheddar Cheese
    6.5g (13% DV) in 1 oz
  136. Egg Omelet
    6.4g (13% DV) in 1 large
  137. Mozzarella
    6.3g (13% DV) in 1 oz
  138. Hard Boiled Eggs
    6.3g (13% DV) in 1 large
  139. Eggs (Raw)
    6.3g (13% DV) in 1 large
  140. Fried Eggs
    6.3g (13% DV) in 1 large
  141. Poached Eggs
    6.3g (13% DV) in 1 large
  142. Dried Agar Seaweed
    6.2g (12% DV) in 100 grams
  143. Mozzarella (Hard)
    6.1g (12% DV) in 1 oz
  144. Queso Chihuahua
    6.1g (12% DV) in 1 oz
  145. Roquefort
    6.1g (12% DV) in 1 oz
  146. Queso Blanco
    6.1g (12% DV) in 1/4 cup
  147. Cooked Millet
    6.1g (12% DV) in 1 cup
  148. Scrambled Eggs
    6.1g (12% DV) in 1 large
  149. Blue Cheese
    6.1g (12% DV) in 1 oz
  150. Almonds
    6g (12% DV) in 1 oz (23 whole kernels)
  151. Nonfat Chocolate Yogurt
    6g (12% DV) in 1 container (6 oz)
  152. Dry Roasted Pistachio Nuts
    6g (12% DV) in 1 oz (49 kernels)
  153. Dry Roasted Almonds
    6g (12% DV) in 1 oz (22 whole kernels)
  154. Cooked Couscous
    6g (12% DV) in 1 cup, cooked
  155. Cooked Oatmeal
    5.9g (12% DV) in 1 cup
  156. Spirulina
    5.9g (12% DV) in 100 grams
  157. Brie Cheese
    5.9g (12% DV) in 1 oz
  158. Dried Sunflower Seeds
    5.8g (12% DV) in 1 oz
  159. Japanese Soba Noodles (Buckwheat)
    5.8g (12% DV) in 1 cup
  160. Pistachio Nuts
    5.7g (11% DV) in 1 oz (49 kernels)
  161. Roasted Buckwheat Groats
    5.7g (11% DV) in 1 cup
  162. Dried Peaches (Low-Moisture)
    5.7g (11% DV) in 1 cup
  163. Camambert
    5.6g (11% DV) in 1 oz
  164. Bulgur
    5.6g (11% DV) in 1 cup
  165. Cooked Podded Peas
    5.6g (11% DV) in 1 cup
  166. American Cheese Spread
    5.6g (11% DV) in 1 slice
  167. Cooked Long-Grain Brown Rice
    5.5g (11% DV) in 1 cup
  168. Fortified Chocolate Soymilk
    5.5g (11% DV) in 1 cup
  169. Dry Roasted Sunflower Seeds
    5.5g (11% DV) in 1 oz
  170. Dry Roasted Sunflower Seeds (With Salt)
    5.5g (11% DV) in 1 oz
  171. Queso Fresco
    5.4g (11% DV) in 1/4 cup
  172. Cooked Spinach
    5.3g (11% DV) in 1 cup
  173. Soft Goat Cheese
    5.3g (11% DV) in 1 oz
  174. Rowal
    5.2g (10% DV) in 1 cup
  175. Cooked Snow Peas
    5.2g (10% DV) in 1 cup
  176. Cooked Blackeyed Peas
    5.2g (10% DV) in 1 cup
  177. Cooked Artichokes (Globe or French)
    5.2g (10% DV) in 1 cup
  178. Flax Seeds
    5.2g (10% DV) in 1oz
  179. Passion Fruit (Granadilla)
    5.2g (10% DV) in 1 cup
  180. Canned Asparagus
    5.2g (10% DV) in 1 cup
  181. Cashews (Raw)
    5.2g (10% DV) in 1 oz
  182. Processed American Cheese (With Vitamin D)
    5.1g (10% DV) in 1 oz
  183. Cooked Collards
    5.1g (10% DV) in 1 cup, chopped
  184. Florida Avocados
    5.1g (10% DV) in 1 cup, pureed
  185. Arrowroot
    5.1g (10% DV) in 1 cup, sliced
  186. Cooked Hubbard Squash
    5.1g (10% DV) in 1 cup, cubes
  187. Sesame Butter (Tahini)
    5.1g (10% DV) in 1 oz
  188. Mashed Sweet Potatoes
    5g (10% DV) in 1 cup
  189. Cashew Butter
    5g (10% DV) in 1 oz
  190. Sesame Seeds (Toasted)
    4.8g (10% DV) in 1 oz
  191. Cooked Broadbeans
    4.8g (10% DV) in 100 grams
  192. American Cheese
    4.8g (10% DV) in 1 oz
  193. Oil Roasted Cashews
    4.8g (10% DV) in 1 oz (18 kernels)
  194. Yellow Corn Sweet
    4.7g (9% DV) in 1 cup
  195. Dried Jujube
    4.7g (9% DV) in 100 grams
  196. Chia Seeds
    4.7g (9% DV) in 1 oz
  197. Hash Browns
    4.7g (9% DV) in 1 cup
  198. Processed Pimento Cheese
    4.6g (9% DV) in 1 slice (3/4 oz)
  199. Safflower Seeds
    4.6g (9% DV) in 1 oz
  200. Coconut Milk
    4.6g (9% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.