ProteinTally

Rankings

Ranked by protein per serving

Highest-protein vegetarian foods per serving

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.

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. 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.

Quick answers

Highest-protein vegetarian 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. 542 of the 796 foods in the ProteinTally database contain no meat or seafood. Figures come from each food's USDA record.

How much protein does nonfat dry milk powder have?

Nonfat dry milk powder tops this list at 43.4 g. It provides 43.4 g of protein per 1 cup (120 g), which is 36.2 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 vegan 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