ProteinTally

Rankings

Ranked by protein per typical serving

Highest-protein vegetarian foods

Every food here except the meat and the seafood, ranked by protein per typical serving - eggs, dairy, soy, legumes, grains, nuts, and seeds all count.

542 of the 796 foods in the ProteinTally database contain no meat or seafood. Servings differ between foods - each row states the one it is quoting, and the per-100 g list compares them all on equal weight.

  1. 1Nonfat dry milk powderDairy · 1 cup (120 g) · 36.2 g per 100 g43.4g
  2. 2Whole milk powderDairy · 1 cup (128 g) · 26.3 g per 100 g33.7g
  3. 3Soybeans (mature)Soy foods · 1 cup cooked (172 g) · 18.2 g per 100 g31.3g
  4. 4Cottage cheese (1%)Dairy · 1 cup (226 g) · 12.4 g per 100 g28g
  5. 5Lupini beansLegumes & beans · 1 cup cooked (166 g) · 15.6 g per 100 g25.9g
  6. 6Cottage cheese (4%)Dairy · 1 cup (225 g) · 11.1 g per 100 g25g
  7. 7Soy protein powderProtein supplements · 1 scoop (45 g) · 55.6 g per 100 g25g
  8. 8Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  9. 9Soy protein isolateProtein supplements · 1 oz (28 g) · 88.3 g per 100 g24.7g
  10. 10Liquid egg substituteEggs · 1 cup (240 g) · 10 g per 100 g24g
  11. 11Egg white protein powderProtein supplements · 1 oz (28 g) · 81.1 g per 100 g22.7g
  12. 12Tofu (firm)Soy foods · 1/2 cup (126 g) · 17.3 g per 100 g21.8g
  13. 13DalLegumes & beans · 1 cup (240 g) · 8.6 g per 100 g20.6g
  14. 14Whey protein powderProtein supplements · 1 scoop (26 g) · 78.1 g per 100 g20.3g
  15. 15Goose eggEggs · 1 egg (144 g) · 13.9 g per 100 g20g
  16. 16Ricotta (whole milk)Dairy · 1 cup (246 g) · 7.54 g per 100 g18.5g
  17. 17EdamameSoy foods · 1 cup cooked (155 g) · 11.9 g per 100 g18.4g
  18. 18Winged beansLegumes & beans · 1 cup cooked (172 g) · 10.6 g per 100 g18.2g
  19. 19LentilsLegumes & beans · 1 cup cooked (198 g) · 9.02 g per 100 g17.9g
  20. 20Soy protein concentrateProtein supplements · 1 oz (28 g) · 63.6 g per 100 g17.8g
  21. 21Textured vegetable protein (TVP)Soy foods · 1/2 cup dry (34 g) · 51.1 g per 100 g17.4g
  22. 22White beans (cannellini)Legumes & beans · 1 cup cooked (179 g) · 9.73 g per 100 g17.4g
  23. 23Adzuki beansLegumes & beans · 1 cup cooked (230 g) · 7.52 g per 100 g17.3g
  24. 24Greek yogurt (2%)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  25. 25Greek yogurt (nonfat)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  26. 26Evaporated milkDairy · 1 cup (252 g) · 6.81 g per 100 g17.2g
  27. 27NattoSoy foods · 1/2 cup (88 g) · 19.4 g per 100 g17.1g
  28. 28TempehSoy foods · 3 oz (84 g) · 20.3 g per 100 g17.1g
  29. 29Whey protein isolateProtein supplements · 1 scoop (28.7 g) · 58.1 g per 100 g16.7g
  30. 30Cranberry beansLegumes & beans · 1 cup cooked (177 g) · 9.34 g per 100 g16.5g
  31. 31Oat branGrains · 1 cup (94 g) · 17.3 g per 100 g16.3g
  32. 32Split peasLegumes & beans · 1 cup cooked (196 g) · 8.34 g per 100 g16.3g
  33. 33Yellow beansLegumes & beans · 1 cup cooked (177 g) · 9.16 g per 100 g16.2g
  34. 34Protein barProtein supplements · 1 bar (53 g) · 30.3 g per 100 g16.1g
  35. 35Small white beansLegumes & beans · 1 cup cooked (179 g) · 8.97 g per 100 g16.1g
  36. 36Canned black beansLegumes & beans · 1 cup (180 g) · 8.87 g per 100 g16g
  37. 37Vegetarian chiliLegumes & beans · 1 cup (255 g) · 6.28 g per 100 g16g
  38. 38Hyacinth beansLegumes & beans · 1 cup cooked (194 g) · 8.14 g per 100 g15.8g
  39. 39Peruvian beansLegumes & beans · 1 cup cooked (185 g) · 8.51 g per 100 g15.7g
  40. 40Veggie burgerSoy foods · 1 patty (100 g) · 15.7 g per 100 g15.7g
  41. 41Canned lentilsLegumes & beans · 1 cup (185 g) · 8.36 g per 100 g15.5g
  42. 42Pinto beansLegumes & beans · 1 cup cooked (171 g) · 9.01 g per 100 g15.4g
  43. 43Greek yogurt (whole milk)Dairy · 1 container (170 g) · 9 g per 100 g15.3g
  44. 44Kidney beansLegumes & beans · 1 cup cooked (177 g) · 8.67 g per 100 g15.3g
  45. 45Pink beansLegumes & beans · 1 cup cooked (169 g) · 9.06 g per 100 g15.3g
  46. 46Black beansLegumes & beans · 1 cup cooked (172 g) · 8.86 g per 100 g15.2g
  47. 47Black turtle beansLegumes & beans · 1 cup cooked (185 g) · 8.18 g per 100 g15.1g
  48. 48Navy beansLegumes & beans · 1 cup cooked (182 g) · 8.23 g per 100 g15g
  49. 49Dry curd cottage cheeseDairy · 1 cup (145 g) · 10.3 g per 100 g14.9g
  50. 50Great northern beansLegumes & beans · 1 cup cooked (177 g) · 8.33 g per 100 g14.7g
  51. 51Lima beansLegumes & beans · 1 cup cooked (188 g) · 7.8 g per 100 g14.7g
  52. 52Sheep milkDairy · 1 cup (245 g) · 5.98 g per 100 g14.7g
  53. 53Baby lima beansLegumes & beans · 1 cup cooked (182 g) · 8.04 g per 100 g14.6g
  54. 54ChickpeasLegumes & beans · 1 cup cooked (164 g) · 8.86 g per 100 g14.5g
  55. 55Mung beansLegumes & beans · 1 cup cooked (202 g) · 7.02 g per 100 g14.2g
  56. 56Ricotta (part-skim)Dairy · 1/2 cup (124 g) · 11.4 g per 100 g14.1g
  57. 57Sesame flourSeeds · 1 oz (28 g) · 50.1 g per 100 g14g
  58. 58Dried whole eggEggs · 1 oz (28.4 g) · 48.1 g per 100 g13.7g
  59. 59Meatless hot dogSoy foods · 1 frankfurter (70 g) · 19.6 g per 100 g13.7g
  60. 60Black gram (urad dal)Legumes & beans · 1 cup cooked (180 g) · 7.54 g per 100 g13.6g
  61. 61Defatted soy flourSoy foods · 1/4 cup (26.2 g) · 51.5 g per 100 g13.5g
  62. 62Greek yogurt (with fruit)Dairy · 1 container (170 g) · 7.85 g per 100 g13.3g
  63. 63Black-eyed peasLegumes & beans · 1 cup cooked (171 g) · 7.73 g per 100 g13.2g
  64. 64Pork and beansLegumes & beans · 1 cup (253 g) · 5.19 g per 100 g13.1g
  65. 65Grape-NutsGrains · 1 cup (116 g) · 11.2 g per 100 g13g
  66. 66Nutrition shake (ready-to-drink)Protein supplements · 1 bottle (252 g) · 5.16 g per 100 g13g
  67. 67Fava beansLegumes & beans · 1 cup cooked (170 g) · 7.6 g per 100 g12.9g
  68. 68Yogurt (lowfat, plain)Dairy · 1 cup (245 g) · 5.25 g per 100 g12.9g
  69. 69Canned kidney beansLegumes & beans · 1 cup drained and rinsed (158 g) · 8.12 g per 100 g12.8g
  70. 70Chili beansLegumes & beans · 1 cup (253 g) · 5 g per 100 g12.7g
  71. 71French beansLegumes & beans · 1 cup cooked (177 g) · 7.05 g per 100 g12.5g
  72. 72Protein-fortified spaghettiGrains · 1 cup cooked (140 g) · 8.86 g per 100 g12.4g
  73. 73Fat-free refried beansLegumes & beans · 1 cup (231 g) · 5.34 g per 100 g12.3g
  74. 74Baked beansLegumes & beans · 1 cup (254 g) · 4.75 g per 100 g12.1g
  75. 75Roasted soybeansSoy foods · 1 oz (28 g) · 43.3 g per 100 g12.1g
  76. 76Canned pinto beansLegumes & beans · 1 cup drained and rinsed (169 g) · 7.04 g per 100 g11.9g
  77. 77EggnogDairy · 1 cup (254 g) · 4.55 g per 100 g11.6g
  78. 78Canned black-eyed peasLegumes & beans · 1 cup (240 g) · 4.74 g per 100 g11.4g
  79. 79Extra-firm tofuSoy foods · 1/4 block (113.8 g) · 9.98 g per 100 g11.4g
  80. 80Pigeon peasLegumes & beans · 1 cup cooked (168 g) · 6.76 g per 100 g11.4g
  81. 81BagelGrains · 1 medium bagel (105 g) · 10.6 g per 100 g11.1g
  82. 82GranolaGrains · 1 cup (110 g) · 9.82 g per 100 g10.8g
  83. 83Turkey eggEggs · 1 egg (79 g) · 13.7 g per 100 g10.8g
  84. 84Canned chickpeasLegumes & beans · 1 cup drained and rinsed (152 g) · 7.04 g per 100 g10.7g
  85. 85High-protein shake mixProtein supplements · 1 serving (20 g) · 53.6 g per 100 g10.7g
  86. 86SpeltGrains · 1 cup cooked (194 g) · 5.5 g per 100 g10.7g
  87. 87Parmesan cheeseDairy · 1 oz (28 g) · 35.8 g per 100 g10g
  88. 88KamutGrains · 1 cup cooked (172 g) · 5.71 g per 100 g9.8g
  89. 89TeffGrains · 1 cup cooked (252 g) · 3.87 g per 100 g9.8g
  90. 90Dried egg yolkEggs · 1 oz (28.4 g) · 34.2 g per 100 g9.7g
  91. 91SuccotashVegetables · 1 cup cooked (192 g) · 5.07 g per 100 g9.7g
  92. 92Yogurt (nonfat, plain)Dairy · 1 container (170 g) · 5.73 g per 100 g9.7g
  93. 93Cottonseed flourSeeds · 1/4 cup (23.5 g) · 41 g per 100 g9.6g
  94. 94AmaranthGrains · 1 cup cooked (246 g) · 3.8 g per 100 g9.3g
  95. 95Reduced-fat peanut butterLegumes & beans · 2 tbsp (36 g) · 25.9 g per 100 g9.3g
  96. 96MuesliGrains · 1 cup (82.1 g) · 11.2 g per 100 g9.2g
  97. 97Roasted cottonseed kernelsSeeds · 1 oz (28 g) · 32.6 g per 100 g9.1g
  98. 98Duck eggEggs · 1 egg (70 g) · 12.8 g per 100 g9g
  99. 99Wheat branGrains · 1 cup (58 g) · 15.6 g per 100 g9g
  100. 100Dried-frozen tofu (koyadofu)Soy foods · 1 piece (17 g) · 52.5 g per 100 g8.9g

Top 100 shown of 542 foods in this list. Browse the full food database for everything else.

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Highest-protein foodsHighest-protein foods per 100 gMost protein-dense foodsHighest-protein meatsHighest-protein seafoodHighest-protein eggsHighest-protein dairy foodsHighest-protein soy foodsHighest-protein legumesHighest-protein nutsHighest-protein seedsHighest-protein grainsHighest-protein vegetablesHighest-protein fruitsHighest-protein protein supplementsHighest-protein vegan foodsHigh-protein, low-calorie foodsComplete protein foodsHighest-protein whole foodsHighest-protein breakfast foodsHighest-protein snacks