ProteinTally

Rankings

Ranked by protein per serving

Highest-protein vegan foods per serving

Plant-only protein sources ranked by protein per typical serving - soy, legumes, grains, nuts, seeds, vegetables, and plant protein powders. No dairy, egg, meat, or seafood.

433 of the 796 foods in the ProteinTally database contain no animal ingredients.

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. Compare these foods per 100 g.

  1. 1Soybeans (mature)Soy foods · 1 cup cooked (172 g) · 18.2 g per 100 g31.3g
  2. 2Lupini beansLegumes & beans · 1 cup cooked (166 g) · 15.6 g per 100 g25.9g
  3. 3Soy protein powderProtein supplements · 1 scoop (45 g) · 55.6 g per 100 g25g
  4. 4Soy protein isolateProtein supplements · 1 oz (28 g) · 88.3 g per 100 g24.7g
  5. 5Tofu (firm)Soy foods · 1/2 cup (126 g) · 17.3 g per 100 g21.8g
  6. 6DalLegumes & beans · 1 cup (240 g) · 8.6 g per 100 g20.6g
  7. 7EdamameSoy foods · 1 cup cooked (155 g) · 11.9 g per 100 g18.4g
  8. 8Winged beansLegumes & beans · 1 cup cooked (172 g) · 10.6 g per 100 g18.2g
  9. 9LentilsLegumes & beans · 1 cup cooked (198 g) · 9.02 g per 100 g17.9g
  10. 10Soy protein concentrateProtein supplements · 1 oz (28 g) · 63.6 g per 100 g17.8g
  11. 11Textured vegetable protein (TVP)Soy foods · 1/2 cup dry (34 g) · 51.1 g per 100 g17.4g
  12. 12White beans (cannellini)Legumes & beans · 1 cup cooked (179 g) · 9.73 g per 100 g17.4g
  13. 13Adzuki beansLegumes & beans · 1 cup cooked (230 g) · 7.52 g per 100 g17.3g
  14. 14NattoSoy foods · 1/2 cup (88 g) · 19.4 g per 100 g17.1g
  15. 15TempehSoy foods · 3 oz (84 g) · 20.3 g per 100 g17.1g
  16. 16Cranberry beansLegumes & beans · 1 cup cooked (177 g) · 9.34 g per 100 g16.5g
  17. 17Oat branGrains · 1 cup (94 g) · 17.3 g per 100 g16.3g
  18. 18Split peasLegumes & beans · 1 cup cooked (196 g) · 8.34 g per 100 g16.3g
  19. 19Yellow beansLegumes & beans · 1 cup cooked (177 g) · 9.16 g per 100 g16.2g
  20. 20Small white beansLegumes & beans · 1 cup cooked (179 g) · 8.97 g per 100 g16.1g
  21. 21Canned black beansLegumes & beans · 1 cup (180 g) · 8.87 g per 100 g16g
  22. 22Vegetarian chiliLegumes & beans · 1 cup (255 g) · 6.28 g per 100 g16g
  23. 23Hyacinth beansLegumes & beans · 1 cup cooked (194 g) · 8.14 g per 100 g15.8g
  24. 24Peruvian beansLegumes & beans · 1 cup cooked (185 g) · 8.51 g per 100 g15.7g
  25. 25Veggie burgerSoy foods · 1 patty (100 g) · 15.7 g per 100 g15.7g
  26. 26Canned lentilsLegumes & beans · 1 cup (185 g) · 8.36 g per 100 g15.5g
  27. 27Pinto beansLegumes & beans · 1 cup cooked (171 g) · 9.01 g per 100 g15.4g
  28. 28Kidney beansLegumes & beans · 1 cup cooked (177 g) · 8.67 g per 100 g15.3g
  29. 29Pink beansLegumes & beans · 1 cup cooked (169 g) · 9.06 g per 100 g15.3g
  30. 30Black beansLegumes & beans · 1 cup cooked (172 g) · 8.86 g per 100 g15.2g
  31. 31Black turtle beansLegumes & beans · 1 cup cooked (185 g) · 8.18 g per 100 g15.1g
  32. 32Navy beansLegumes & beans · 1 cup cooked (182 g) · 8.23 g per 100 g15g
  33. 33Great northern beansLegumes & beans · 1 cup cooked (177 g) · 8.33 g per 100 g14.7g
  34. 34Lima beansLegumes & beans · 1 cup cooked (188 g) · 7.8 g per 100 g14.7g
  35. 35Baby lima beansLegumes & beans · 1 cup cooked (182 g) · 8.04 g per 100 g14.6g
  36. 36ChickpeasLegumes & beans · 1 cup cooked (164 g) · 8.86 g per 100 g14.5g
  37. 37Mung beansLegumes & beans · 1 cup cooked (202 g) · 7.02 g per 100 g14.2g
  38. 38Sesame flourSeeds · 1 oz (28 g) · 50.1 g per 100 g14g
  39. 39Meatless hot dogSoy foods · 1 frankfurter (70 g) · 19.6 g per 100 g13.7g
  40. 40Black gram (urad dal)Legumes & beans · 1 cup cooked (180 g) · 7.54 g per 100 g13.6g
  41. 41Defatted soy flourSoy foods · 1/4 cup (26.2 g) · 51.5 g per 100 g13.5g
  42. 42Black-eyed peasLegumes & beans · 1 cup cooked (171 g) · 7.73 g per 100 g13.2g
  43. 43Pork and beansLegumes & beans · 1 cup (253 g) · 5.19 g per 100 g13.1g
  44. 44Grape-NutsGrains · 1 cup (116 g) · 11.2 g per 100 g13g
  45. 45Fava beansLegumes & beans · 1 cup cooked (170 g) · 7.6 g per 100 g12.9g
  46. 46Canned kidney beansLegumes & beans · 1 cup drained and rinsed (158 g) · 8.12 g per 100 g12.8g
  47. 47Chili beansLegumes & beans · 1 cup (253 g) · 5 g per 100 g12.7g
  48. 48French beansLegumes & beans · 1 cup cooked (177 g) · 7.05 g per 100 g12.5g
  49. 49Protein-fortified spaghettiGrains · 1 cup cooked (140 g) · 8.86 g per 100 g12.4g
  50. 50Fat-free refried beansLegumes & beans · 1 cup (231 g) · 5.34 g per 100 g12.3g
  51. 51Baked beansLegumes & beans · 1 cup (254 g) · 4.75 g per 100 g12.1g
  52. 52Roasted soybeansSoy foods · 1 oz (28 g) · 43.3 g per 100 g12.1g
  53. 53Canned pinto beansLegumes & beans · 1 cup drained and rinsed (169 g) · 7.04 g per 100 g11.9g
  54. 54Canned black-eyed peasLegumes & beans · 1 cup (240 g) · 4.74 g per 100 g11.4g
  55. 55Extra-firm tofuSoy foods · 1/4 block (113.8 g) · 9.98 g per 100 g11.4g
  56. 56Pigeon peasLegumes & beans · 1 cup cooked (168 g) · 6.76 g per 100 g11.4g
  57. 57BagelGrains · 1 medium bagel (105 g) · 10.6 g per 100 g11.1g
  58. 58GranolaGrains · 1 cup (110 g) · 9.82 g per 100 g10.8g
  59. 59Canned chickpeasLegumes & beans · 1 cup drained and rinsed (152 g) · 7.04 g per 100 g10.7g
  60. 60SpeltGrains · 1 cup cooked (194 g) · 5.5 g per 100 g10.7g
  61. 61KamutGrains · 1 cup cooked (172 g) · 5.71 g per 100 g9.8g
  62. 62TeffGrains · 1 cup cooked (252 g) · 3.87 g per 100 g9.8g
  63. 63SuccotashVegetables · 1 cup cooked (192 g) · 5.07 g per 100 g9.7g
  64. 64Cottonseed flourSeeds · 1/4 cup (23.5 g) · 41 g per 100 g9.6g
  65. 65AmaranthGrains · 1 cup cooked (246 g) · 3.8 g per 100 g9.3g
  66. 66Reduced-fat peanut butterLegumes & beans · 2 tbsp (36 g) · 25.9 g per 100 g9.3g
  67. 67MuesliGrains · 1 cup (82.1 g) · 11.2 g per 100 g9.2g
  68. 68Roasted cottonseed kernelsSeeds · 1 oz (28 g) · 32.6 g per 100 g9.1g
  69. 69Wheat branGrains · 1 cup (58 g) · 15.6 g per 100 g9g
  70. 70Dried-frozen tofu (koyadofu)Soy foods · 1 piece (17 g) · 52.5 g per 100 g8.9g
  71. 71Soft tofuSoy foods · 1/2 cup (124 g) · 7.17 g per 100 g8.9g
  72. 72Hemp seedsSeeds · 1 oz (28 g) · 31.6 g per 100 g8.8g
  73. 73NaanGrains · 1 piece (90 g) · 9.62 g per 100 g8.7g
  74. 74Green peasLegumes & beans · 1 cup cooked (160 g) · 5.36 g per 100 g8.6g
  75. 75Pumpkin seedsSeeds · 1 oz (28 g) · 30.2 g per 100 g8.5g
  76. 76Ramen noodlesGrains · 1 block, dry (81 g) · 10.2 g per 100 g8.3g
  77. 77Roasted pepitasSeeds · 1 oz (28 g) · 29.8 g per 100 g8.3g
  78. 78Frozen green peasVegetables · 1 cup cooked (160 g) · 5.15 g per 100 g8.2g
  79. 79Soy yogurtSoy foods · 6 oz container (170 g) · 4.83 g per 100 g8.2g
  80. 80QuinoaGrains · 1 cup cooked (185 g) · 4.4 g per 100 g8.1g
  81. 81Soybean sproutsSoy foods · 1 cup cooked (94 g) · 8.47 g per 100 g8g
  82. 82Soy flour (full-fat)Soy foods · 1/4 cup (21 g) · 37.8 g per 100 g7.9g
  83. 83Soy milkSoy foods · 1 cup (243 g) · 3.27 g per 100 g7.9g
  84. 84Watermelon seedsSeeds · 1 oz (28 g) · 28.3 g per 100 g7.9g
  85. 85Oil-roasted peanutsLegumes & beans · 1 oz (28 g) · 28 g per 100 g7.8g
  86. 86Chunky peanut butterLegumes & beans · 2 tbsp (32 g) · 24.1 g per 100 g7.7g
  87. 87Meatless sausageSoy foods · 1 patty (38 g) · 20.3 g per 100 g7.7g
  88. 88Sunflower seed flourSeeds · 1/4 cup (16 g) · 48.1 g per 100 g7.7g
  89. 89ChapatiGrains · 1 piece (68 g) · 11.2 g per 100 g7.6g
  90. 90Soy nut butterSoy foods · 2 tbsp (32 g) · 23 g per 100 g7.4g
  91. 91Egg noodlesGrains · 1 cup cooked (160 g) · 4.54 g per 100 g7.3g
  92. 92PastaGrains · 1 cup cooked (124 g) · 5.8 g per 100 g7.2g
  93. 93PeanutsLegumes & beans · 1 oz (28 g) · 25.8 g per 100 g7.2g
  94. 94ButternutsNuts · 1 oz (28 g) · 24.9 g per 100 g7g
  95. 95MacaroniGrains · 1 cup cooked (120 g) · 5.8 g per 100 g7g
  96. 96Peanut butterLegumes & beans · 2 tbsp (32 g) · 21.9 g per 100 g7g
  97. 97Scalloped potatoesVegetables · 1 cup (245 g) · 2.87 g per 100 g7g
  98. 98Somen noodlesGrains · 1 cup cooked (176 g) · 4 g per 100 g7g
  99. 99Whole wheat pastaGrains · 1 cup cooked (117 g) · 5.99 g per 100 g7g
  100. 100French breadGrains · 1 medium slice (64 g) · 10.8 g per 100 g6.9g

Top 100 shown of 433 foods in this list. Browse the full food database for everything else.

Quick answers

Highest-protein vegan foods per serving FAQ

Which food in this ranking has the most protein per 100g?

Of the 100 foods listed here, Soy protein isolate has the most protein per 100 g, at 88.3 g. A typical 1 oz serving (28 g) provides 24.7 g.

How were these foods ranked?

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. 433 of the 796 foods in the ProteinTally database contain no animal ingredients. Figures come from each food's USDA record.

How much protein does soybeans (mature) have?

Soybeans (mature) tops this list at 31.3 g. It provides 31.3 g of protein per 1 cup cooked (172 g), which is 18.2 g per 100 g.

More lists

Other rankings

Highest-protein foods per servingHighest-protein foods per 100 gMost protein-dense foodsHighest-protein meats per servingHighest-protein seafood per servingHighest-protein eggs per servingHighest-protein dairy foods per servingHighest-protein soy foods per servingHighest-protein legumes per servingHighest-protein nuts per servingHighest-protein seeds per servingHighest-protein grains per servingHighest-protein vegetables per servingHighest-protein fruits per servingHighest-protein protein supplements per servingHighest-protein vegetarian foods per servingHigh-protein, low-calorie foods per servingComplete protein foods per servingHighest-protein whole foods per servingHighest-protein breakfast foods per servingHighest-protein snacks per serving