High-Protein Vegetarian Foods: Protein per 100 g Compared

Which vegetarian foods have the most protein?

The tables below list protein and energy per 100 g (3.5 oz) for common vegetarian foods. All values come from the SR Legacy dataset in USDA FoodData Central, the US government's food composition database; the FDC ID lets you look up each entry yourself. The last column, protein per 100 kcal, shows how much protein you get for the calories.

Plant-based protein foods

Food (FDC ID)	Protein per 100 g	kcal per 100 g	Protein per 100 kcal
Soy protein isolate, powder (174276)	88.3 g	335	26.4 g
Vital wheat gluten, dry, used for seitan (168147)	75.2 g	370	20.3 g
Hemp seeds, hulled (170148)	31.6 g	553	5.7 g
Pumpkin seed kernels, dried (170556)	30.2 g	559	5.4 g
Peanuts, raw (172430)	25.8 g	567	4.6 g
Almonds (170567)	21.2 g	579	3.7 g
Sunflower seed kernels, dried (170562)	20.8 g	584	3.6 g
Tempeh (174272)	20.3 g	192	10.6 g
Tofu, raw, firm, with calcium sulfate (172475)	17.3 g	144	12.0 g
Chia seeds, dried (170554)	16.5 g	486	3.4 g
Oats, dry (173904)	13.2 g	379	3.5 g
Edamame, frozen, prepared (168411)	11.9 g	121	9.8 g
Lentils, boiled (172421)	9.0 g	116	7.8 g
Chickpeas, boiled (173757)	8.9 g	164	5.4 g
Black beans, boiled (173735)	8.9 g	132	6.7 g
Kidney beans, boiled (173740)	8.7 g	127	6.8 g
Split peas, boiled (172429)	8.3 g	118	7.1 g
Green peas, frozen, boiled (170017)	5.2 g	78	6.6 g
Quinoa, cooked (168917)	4.4 g	120	3.7 g
Soy milk, unsweetened, fortified (175215)	2.9 g	33	8.7 g

Dairy and eggs

Food (FDC ID)	Protein per 100 g	kcal per 100 g	Protein per 100 kcal
Parmesan, hard (170848)	35.8 g	392	9.1 g
Mozzarella, part skim (170847)	24.3 g	254	9.6 g
Egg, whole, raw (171287)	12.6 g	143	8.8 g
Ricotta, part skim (171248)	11.4 g	138	8.3 g
Egg white, raw (172183)	10.9 g	52	21.0 g
Cottage cheese, 2% fat (172182)	10.4 g	81	12.8 g
Greek yogurt, plain, nonfat (170894)	10.2 g	59	17.3 g
Milk, 2% fat (171267)	3.3 g	50	6.6 g

Packaged products vary by brand and recipe, so check the label for anything processed, such as meat alternatives, protein yogurts or dry soy mince. Our guide to reading nutrition labels explains how to compare them per 100 g.

Is protein per 100 g or per 100 kcal more useful?

It depends on your goal. Protein per 100 g tells you how concentrated a food is. Protein per 100 kcal tells you how much protein you get for your calorie budget, which matters more if you are trying to lose weight. Pumpkin seeds have more protein per 100 g than tofu (30.2 g vs 17.3 g), but tofu provides more than twice as much protein per 100 kcal (12.0 g vs 5.4 g). Nuts and seeds are useful additions, while tofu, tempeh, edamame, Greek yogurt, cottage cheese, egg whites and legumes make better main protein sources on a calorie budget.

Also watch dry versus cooked values. USDA lists raw lentils at 24.6 g of protein per 100 g, against 9.0 g once boiled, because cooked lentils absorb water. Log the state you weighed.

Do vegetarians need to combine proteins to get complete protein?

Not at every meal. A review of plant protein quality by Hertzler and colleagues explains that legumes are often low in the sulfur-containing amino acids methionine and cysteine, while grains are typically low in lysine. Eating both over the course of the day lets them complement each other. The authors note that it is not necessary to eat complementary proteins at the same meal if meals are relatively close together, around three hours apart.

The same review reports that soy protein essentially has a protein quality score (PDCAAS) of 1.00, similar to milk protein and whey, and that pea and quinoa proteins score at least 0.75. The Academy of Nutrition and Dietetics takes the position that appropriately planned vegetarian and vegan diets are healthful and nutritionally adequate, and notes that vegans need a reliable source of vitamin B12, such as fortified foods or supplements.

How can a vegetarian get enough protein?

1. Set a daily target. The Dietary Guidelines for Americans 2025-2030 suggest 1.2 to 1.6 g per kg of body weight, which is 84 to 112 g for someone weighing 70 kg (154 lb). Our guide on how much protein you need a day explains the ranges by goal.
2. Anchor each meal with one main protein food, such as tofu, tempeh, eggs, Greek yogurt, cottage cheese or a generous portion of legumes.
3. Add a second, smaller source, such as seeds, cheese, soy milk or a whole grain.
4. Mix legumes and grains across the day to cover lysine and the sulfur amino acids.
5. Track for a week to see where you actually land. Our guide to counting macros covers the basics.

What does a high-protein vegetarian day look like?

Here is an example built from the USDA values above. Amounts are weighed as eaten.

Meal	Food	Protein
Breakfast	170 g (6 oz) Greek yogurt, 40 g (1.4 oz) oats, 15 g (0.5 oz) pumpkin seeds	17.3 + 5.3 + 4.5 = 27.1 g
Lunch	200 g (7 oz) boiled lentils, 2 large eggs (100 g, 3.5 oz)	18.0 + 12.6 = 30.6 g
Dinner	200 g (7 oz) firm tofu, 185 g (6.5 oz) cooked quinoa	34.6 + 8.1 = 42.7 g
Total		100.4 g

That lands inside the 84 to 112 g range for a 70 kg (154 lb) adult, before counting vegetables, bread or milk in coffee. If you struggle to reach your target from food, a protein powder can help; our article on protein powder side effects covers what to watch for. If you are pregnant, under 18 or have kidney disease, check your protein needs with a doctor or registered dietitian.

Frequently asked questions

What vegetarian food has the most protein?

Per 100 g, soy protein isolate (88.3 g) and vital wheat gluten used for seitan (75.2 g) top the USDA list, followed by parmesan, hemp seeds and pumpkin seeds.

How much protein is in tofu?

USDA FoodData Central lists raw firm tofu made with calcium sulfate at 17.3 g of protein and 144 kcal per 100 g. Softer tofu contains less: the USDA entry for soft tofu (FDC 172449) lists 7.2 g per 100 g.

Is soy a complete protein?

Soy protein essentially has a protein quality score (PDCAAS) of 1.00, similar to milk protein and whey, according to a 2020 review of plant protein quality.

Do I need to combine beans and rice at the same meal?

No. Eating a variety of legumes and grains across the day is enough for them to complement each other, especially if meals are a few hours apart.

Is a vegetarian diet suitable for athletes?

The Academy of Nutrition and Dietetics says appropriately planned vegetarian diets are appropriate for athletes. Reaching your daily protein target and mixing legumes with grains or soy matter most.

Sources

1. FoodData Central (SR Legacy), U.S. Department of Agriculture, Agricultural Research Service (2018)
2. Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function, Nutrients (Hertzler et al.) (2020)
3. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets, Journal of the Academy of Nutrition and Dietetics (Melina et al.) (2016)
4. Dietary Guidelines for Americans, 2025-2030, U.S. Department of Agriculture and U.S. Department of Health and Human Services (2026)

Not medical advice. This article is general information for healthy adults and is not a substitute for advice from a doctor or registered dietitian. Talk to a qualified professional before changing your diet, exercise or supplements, especially if you are pregnant, under 18, have a medical condition such as diabetes or kidney disease, take medication, or have a history of disordered eating. See our health disclaimer.