Sunday
Oct282007
100 Most Protein Rich Vegetarian Foods
Sunday, October 28, 2007 at 4:09PM Looking for vegan protein? Check out our High Protein Vegan Foods!
The American Dietetic Association recommends that healthy individuals consume 0.8 grams of protein per kilogram of body weight. This number is even higher for athletes: endurance athletes are recommended 1.2 to 1.4 g/kg body weight, whereas resistance and strength-trained athletes may need as much as 1.6 to 1.7 g/kg body weight.
It's difficult for vegetarians, particularly vegetarian athletes, to get the recommended amount of protein, so I've compiled a list of the 100 most protein rich vegetarian foods as shown in the USDA food database. By "protein rich", I mean they have highest percentage of total calories from protein.
The following table shows the top 10.
| Food | Protein (%) | Calories | Protein (g) | Fat (g) | Carbs (g) | |
| 1 | Cowpeas,Leafy Tips,Ckd,Bld,Drnd,Wo/Salt | 84.9% | 22 | 4.67 | 0.1 | 2.8 |
| 2 | Cowpeas,Leafy Tips,Ckd,Bld,Drnd,W/Salt | 84.9% | 22 | 4.67 | 0.1 | 2.8 |
| 3 | Egg, White, Raw, Fresh | 83.8% | 52 | 10.9 | 0.17 | 0.73 |
| 4 | Cheese, Cottage, Nonfat, Uncrmd, Dry, Lrg Or Sml Curd | 81.3% | 85 | 17.27 | 0.42 | 1.85 |
| 5 | Seaweed, Spirulina, Dried | 79.3% | 290 | 57.47 | 7.72 | 23.9 |
| 6 | Mori-Nu, Tofu, Silken, Lite Extra Firm | 73.7% | 38 | 7 | 0.7 | 1 |
| 7 | Soy Sauce Made From Soy (Tamari) | 70.1% | 60 | 10.51 | 0.1 | 5.57 |
| 8 | Cheese, Cottage, Lowfat, 1% Milkfat | 68.8% | 72 | 12.39 | 1.02 | 2.72 |
| 9 | Mor-Nu, Tofu, Silken, Lite Firm | 68.1% | 37 | 6.3 | 0.8 | 1.1 |
| 10 | Pumpkin Leaves, Raw | 66.3% | 19 | 3.15 | 0.4 | 2.33 |
What are "leafy cowpeas"? The cowpea plant, shown above, is a grain legume that produces the semi-popular "blackeye pea". But it turns out the plant's leaves are more protein-rich than its bean. There are a couple of recipes out there incorporating cowpea leaves. Trouble is, you'll probably have to travel abroad to find the stuff.
Click through for the full list of 100 protein-packed veggie wonders!
| Food | Protein (%) | Calories | Protein (g) | Fat (g) | Carbs (g) | |
| 1 | Cowpeas,Leafy Tips,Ckd,Bld,Drnd,Wo/Salt | 84.9% | 22 | 4.67 | 0.1 | 2.8 |
| 2 | Cowpeas,Leafy Tips,Ckd,Bld,Drnd,W/Salt | 84.9% | 22 | 4.67 | 0.1 | 2.8 |
| 3 | Egg, White, Raw, Fresh | 83.8% | 52 | 10.9 | 0.17 | 0.73 |
| 4 | Cheese, Cottage, Nonfat, Uncrmd, Dry, Lrg Or Sml Curd | 81.3% | 85 | 17.27 | 0.42 | 1.85 |
| 5 | Seaweed, Spirulina, Dried | 79.3% | 290 | 57.47 | 7.72 | 23.9 |
| 6 | Mori-Nu, Tofu, Silken, Lite Extra Firm | 73.7% | 38 | 7 | 0.7 | 1 |
| 7 | Soy Sauce Made From Soy (Tamari) | 70.1% | 60 | 10.51 | 0.1 | 5.57 |
| 8 | Cheese, Cottage, Lowfat, 1% Milkfat | 68.8% | 72 | 12.39 | 1.02 | 2.72 |
| 9 | Mor-Nu, Tofu, Silken, Lite Firm | 68.1% | 37 | 6.3 | 0.8 | 1.1 |
| 10 | Pumpkin Leaves, Raw | 66.3% | 19 | 3.15 | 0.4 | 2.33 |
| 11 | Cheese, Cottage, Lowfat, 2% Milkfat | 61.1% | 90 | 13.74 | 1.93 | 3.63 |
| 12 | Seitan | 61.0% | 118 | 18 | 1 | 9 |
| 13 | Mustard Greens, Cooked, Boiled, Drained, w/o Salt | 60.3% | 15 | 2.26 | 0.24 | 2.1 |
| 14 | Beans, Kidney, Mature Seeds, Sprouted, Cooked, Boiled, Drained, w/Salt | 58.5% | 33 | 4.83 | 0.58 | 4.72 |
| 15 | Beans, Kidney, Mature Seeds, Sprouted, Cooked, Boiled, Drained, w/o Salt | 58.5% | 33 | 4.83 | 0.58 | 4.72 |
| 16 | Beans, Kidney, Mature Seeds, Sprouted, Raw | 57.9% | 29 | 4.2 | 0.5 | 4.1 |
| 17 | Broccoli Raab, Raw | 57.6% | 22 | 3.17 | 0.49 | 2.85 |
| 18 | Cowpeas,Leafy Tips,Raw | 56.6% | 29 | 4.1 | 0.25 | 4.82 |
| 19 | Mushrooms, Raw | 56.2% | 22 | 3.09 | 0.34 | 3.28 |
| 20 | Chrysanthemum Leaves, Raw | 56.0% | 24 | 3.36 | 0.56 | 3.01 |
| 21 | Mushrooms, White, Stir-Fried | 55.1% | 26 | 3.58 | 0.33 | 4.04 |
| 22 | Mori-Nu, Tofu, Silken, Extra Firm | 53.8% | 55 | 7.4 | 1.9 | 2 |
| 23 | Mori-Nu, Tofu, Silken, Extra Firm | 53.8% | 55 | 7.4 | 1.9 | 2 |
| 24 | Pumpkin Leaves, Cooked, Boiled, Drained, w/o Salt | 51.8% | 21 | 2.72 | 0.22 | 3.39 |
| 25 | Pumpkin, Leaves, Cooked, Boiled, Drained, w/Salt | 51.8% | 21 | 2.72 | 0.22 | 3.39 |
| 26 | Spinach, Cooked, Boiled, Drained, w/Salt | 51.7% | 23 | 2.97 | 0.26 | 3.75 |
| 27 | Spinach, Cooked, Boiled, Drained, w/o Salt | 51.7% | 23 | 2.97 | 0.26 | 3.75 |
| 28 | Squash, Zucchini, Baby, Raw | 51.6% | 21 | 2.71 | 0.4 | 3.11 |
| 29 | Bamboo Shoots, Cooked, Boiled, Drained, w/o Salt | 51.0% | 12 | 1.53 | 0.22 | 1.92 |
| 30 | Spinach, Raw | 49.7% | 23 | 2.86 | 0.39 | 3.63 |
| 31 | Taro Leaves, Raw | 47.4% | 42 | 4.98 | 0.74 | 6.7 |
| 32 | Soy Sauce Made From Soy&Wheat (Shoyu) | 47.4% | 53 | 6.28 | 0.04 | 7.61 |
| 33 | Turnip Greens&Turnips, Frozen, Unprep | 46.9% | 21 | 2.46 | 0.19 | 3.4 |
| 34 | Tofu, Firm, Prep w/Ca Sulfate&Magnesium Chloride (Nigari) | 46.8% | 70 | 8.19 | 4.17 | 1.69 |
| 35 | Mushrooms, Portabella, Grilled | 46.7% | 35 | 4.09 | 0.75 | 5.08 |
| 36 | Beans, Mung, Mature Seeds, Sprouted, Cnd, Drained Sol | 46.7% | 12 | 1.4 | 0.06 | 2.14 |
| 37 | Broccoli Raab, Cooked | 46.4% | 33 | 3.83 | 0.52 | 3.12 |
| 38 | Cabbage, Chinese (Pak-Choi), Raw | 46.2% | 13 | 1.5 | 0.2 | 2.18 |
| 39 | Sweet Potato Leaves, Raw | 45.7% | 35 | 4 | 0.3 | 6.38 |
| 40 | Taro Leaves, Cooked, Stmd, w/o Salt | 45.3% | 24 | 2.72 | 0.41 | 4.02 |
| 41 | Taro, Leaves, Cooked, Stmd, w/Salt | 45.3% | 24 | 2.72 | 0.41 | 3.89 |
| 42 | Mori-Nu, Tofu, Silken, Firm | 44.5% | 62 | 6.9 | 2.7 | 2.4 |
| 43 | Asparagus, Raw | 44.0% | 20 | 2.2 | 0.12 | 3.88 |
| 44 | Asparagus, Cooked, Boiled, Drained | 43.6% | 22 | 2.4 | 0.22 | 4.11 |
| 45 | Tofu, Raw, Firm, Prep w/Ca Sulfate | 43.5% | 145 | 15.78 | 8.72 | 4.28 |
| 46 | Tofu, Extra Firm, Prep w/Nigari | 43.5% | 91 | 9.89 | 5.83 | 2 |
| 47 | Tofu, Soft, Prep w/Ca Sulfate&Magnesium Chloride (Nigari) | 43.0% | 61 | 6.55 | 3.69 | 1.8 |
| 48 | Amaranth Leaves, Raw | 42.8% | 23 | 2.46 | 0.33 | 4.02 |
| 49 | Broccoli, Leaves, Raw | 42.6% | 28 | 2.98 | 0.35 | 5.24 |
| 50 | Tofu, Raw, Reg, Prep w/Ca Sulfate | 42.5% | 76 | 8.08 | 4.78 | 1.88 |
| 51 | Lettuce, Butterhead (Incl Boston&Bibb Types), Raw | 41.5% | 13 | 1.35 | 0.22 | 2.23 |
| 52 | Mustard Greens, Raw | 41.5% | 26 | 2.7 | 0.2 | 4.9 |
| 53 | Arugula, Raw | 41.3% | 25 | 2.58 | 0.66 | 3.65 |
| 54 | Yogurt, Plain, Skim Milk, 13 Grams Prot Per 8 Oz | 40.9% | 56 | 5.73 | 0.18 | 7.68 |
| 55 | Tofu, Dried-Frozen (Koyadofu), Prep w/Ca Sulfate | 40.6% | 472 | 47.94 | 30.34 | 12.79 |
| 56 | Amaranth Leaves, Cooked, Boiled, Drained, w/Salt | 40.2% | 21 | 2.11 | 0.18 | 4.11 |
| 57 | Amaranth Leaves, Cooked, Boiled, Drained, w/o Salt | 40.2% | 21 | 2.11 | 0.18 | 4.11 |
| 58 | Tofu, Dried-Frozen (Koyadofu) | 40.0% | 480 | 47.94 | 30.34 | 14.56 |
| 59 | Soybeans, Mature Cooked, Boiled, w/o Salt | 38.5% | 173 | 16.64 | 8.97 | 9.93 |
| 60 | Soybeans, Mature Seeds, Cooked, Boiled, w/Salt | 38.5% | 173 | 16.64 | 8.97 | 9.93 |
| 61 | Chard, Swiss, Raw | 37.9% | 19 | 1.8 | 0.2 | 3.74 |
| 62 | Chard, Swiss, Cooked, Boiled, Drained, w/Salt | 37.6% | 20 | 1.88 | 0.08 | 4.13 |
| 63 | Chard, Swiss, Cooked, Boiled, Drained, w/o Salt | 37.6% | 20 | 1.88 | 0.08 | 4.13 |
| 64 | Coriander (Cilantro) Leaves, Raw | 37.0% | 23 | 2.13 | 0.52 | 3.67 |
| 65 | Beans, Navy, Mature Seeds, Sprouted, Raw | 36.7% | 67 | 6.15 | 0.7 | 13.05 |
| 66 | Cheese, Parmesan, Hard | 36.5% | 392 | 35.75 | 25.83 | 3.22 |
| 67 | Beans, Navy, Mature Seeds, Sprouted, Cooked, Boiled, Drained, w/Salt | 36.3% | 78 | 7.07 | 0.81 | 15.01 |
| 68 | Beans, Navy, Mature Seeds, Sprouted, Cooked, Boiled, Drained, w/o Salt | 36.3% | 78 | 7.07 | 0.81 | 15.01 |
| 69 | Beans, Fava, In Pod, Raw | 36.0% | 88 | 7.92 | 0.73 | 17.63 |
| 70 | Soybeans, Green, Raw | 35.2% | 147 | 12.95 | 6.8 | 11.05 |
| 71 | Soybeans, Mature Seeds, Dry Rstd | 35.1% | 451 | 39.58 | 21.62 | 32.72 |
| 72 | Soybeans, Mature Seeds, Raw | 35.1% | 416 | 36.49 | 19.94 | 30.16 |
| 73 | Soybeans, Grn, Cooked, Boiled, Drained, w/Salt | 35.0% | 141 | 12.35 | 6.4 | 11.05 |
| 74 | Soybeans, Grn, Cooked, Boiled, Drained, w/o Salt | 35.0% | 141 | 12.35 | 6.4 | 11.05 |
| 75 | Mori-Nu, Tofu, Silken, Soft | 34.9% | 55 | 4.8 | 2.7 | 2.9 |
| 76 | Tofu, Hard, Prep w/Nigari | 34.7% | 146 | 12.68 | 9.99 | 4.39 |
| 77 | Soy Milk, Fluid | 34.5% | 52 | 4.48 | 1.92 | 4.93 |
| 78 | Beans, Pinto, Mature Seeds, Sprouted, Raw | 33.9% | 62 | 5.25 | 0.9 | 11.6 |
| 79 | Beans, Pinto, Mature Seeds, Sprouted, Cooked, Boiled, Drained, w/Salt | 33.8% | 22 | 1.86 | 0.32 | 4.1 |
| 80 | Beans, Pinto, Mature Seeds, Sprouted, Cooked, Boiled, Drained, w/o Salt | 33.8% | 22 | 1.86 | 0.32 | 4.1 |
| 81 | Broccoli, Raw | 33.2% | 34 | 2.82 | 0.37 | 6.64 |
| 82 | Broadbeans, Immat Seeds, Raw | 31.1% | 72 | 5.6 | 0.6 | 11.7 |
| 83 | Broadbeans, Immat Seeds, Cooked, Boiled, Drained, w/Salt | 31.0% | 62 | 4.8 | 0.5 | 10.1 |
| 84 | Broadbeans, Immat Seeds, Cooked, Boiled, Drained, w/o Salt | 31.0% | 62 | 4.8 | 0.5 | 10.1 |
| 85 | Beans, Kidney, Royal Red, Mature Seeds, Cooked, Boiled w/Salt | 30.9% | 123 | 9.49 | 0.17 | 21.85 |
| 86 | Beans, Kidney, Royal Red, Mature Seeds, Cooked, Boiled, w/o Salt | 30.9% | 123 | 9.49 | 0.17 | 21.85 |
| 87 | Broadbeans (Fava Bns), Mature Seeds, Cnd | 30.8% | 71 | 5.47 | 0.22 | 12.41 |
| 88 | Beans, Kidney, Royal Red, Mature Seeds, Raw | 30.8% | 329 | 25.33 | 0.45 | 58.33 |
| 89 | Broadbeans (Fava Beans), Mature Seeds, Raw | 30.6% | 341 | 26.12 | 1.53 | 58.29 |
| 90 | Cowpeas,Young Pods W/Seeds,Ckd,Bld,Drnd,Wo/Salt | 30.6% | 34 | 2.6 | 0.3 | 7 |
| 91 | Cowpeas,Young Pods W/Seeds,Ckd,Bld,Drnd,W/Salt | 30.6% | 34 | 2.6 | 0.3 | 7 |
| 92 | Cowpeas,Young Pods W/Seeds,Raw | 30.0% | 44 | 3.3 | 0.3 | 9.5 |
| 93 | Tofu, Salted&Fermented (Fuyu) | 28.1% | 116 | 8.15 | 8 | 5.15 |
| 94 | Cowpeas,Common (Blackeyes,Crowder,Southern),Mtre Seeds,Raw | 28.0% | 336 | 23.52 | 1.26 | 60.03 |
| 95 | Broccoli, Cooked, Boiled, Drained, w/o Salt | 27.2% | 35 | 2.38 | 0.41 | 7.18 |
| 96 | Kale, Cooked, Boiled, Drained, w/Salt | 27.1% | 28 | 1.9 | 0.4 | 5.63 |
| 97 | Kale, Raw | 26.4% | 50 | 3.3 | 0.7 | 10.01 |
| 98 | Cheese,Fontina | 26.0% | 389 | 25.6 | 31.14 | 1.55 |
| 99 | Cheese,Monterey | 26.0% | 373 | 24.48 | 30.28 | 0.68 |
| 100 | Tomatoes,Yellow,Raw | 26.0% | 15 | 0.98 | 0.26 | 2.98 |
Reader Comments (26)
Great list! Thanks for putting it together.
[...] out this list of the top 100 protein-rich vegetarian foods compiled by Monica at SmarterFitter Blog. OK, so the first two items are leafy cowpeas (salted and [...]
Interesting list, but I'd hate to think how much tamari you'd have to consume to get 10 gm of protein. I don't how much volume would equal 100 gm, but I'm guessing it's a lot.
[...] SmarterFitter Blog » Blog Archive » 100 Most Protein Rich Vegetarian Foods [...]
What a complete list! I have one going but it's not nearly as impressive. Good Job!
Thanks, all! I'm working on a similar list that covers more practical portion sizes (I wouldn't want to drink that much soy sauce, either!). Stay tuned!
Hi. I like the list. Very useful.... One thing i am not so sure about at that is the quantities of each item. How much of any of the items listed must one have in order to get that amount of protein....
Hi Indrani,
the list isn't intended to provide actual amounts of protein for a specific quantity of food so much as it is intended to show relative amounts of protein for foods.
If you take a 100g measure of any of those it is easy enough to work out how much protein you'd get from the percentage of protein but as M said, 100g of tamari isn't a realistic serving size.
This list is intended to get you thinking about all the different foods that are high protein so that you can include more high protein foods in your diet.
You should check out the list of highest protein beans, that's done by protein per cup of beans which is a useful serving size.
@Indrani (or anyone else who'd care to comment): what kind of list would you like to see? What would be most helpful? I'd really love to know!
Interesting about the cowpea leaves. I was excited, because I have a bag of cowpeas in my cupboard, until I realized the listing said it was the leaves! My cowpeas were grown in South Carolina (I live in GA and bought them from a regional co-op), and it's been my understanding (I grew up eating them) that cowpeas were brought to the South by slaves. So they are grown down here, though I've never seen any fresh ones to have access to the leaves!
hi yaar,
your doing good. bunch of thanks for the list.
i need a help from u.i am 19 and of 40kgs. i am soo thin.wat shall i do to increase my weight and my muscle.can u just me some ideas
i got a problem of uricacid so that's why i wanna know the list of those food items which are not good for me
and i also have one question that is there any permanent treatement of that diesease
thanks
[...] Manoj eats eggs so that’s a great protein source that should form a staple in a vegetarian, high-protein diet. [...]
[...] 100 most protein rich vegetarian foods is an interesting resource, but it’s not exactly practical. To add to this, we’ve [...]
Thanks for the list Monica. Its very useful indeed...
Hi Monica,
Its a very nice list. Thank you.
I just have a doubt...
In the list, one full egg means 10.9 g of protein. Right?
Similarly, how you should calculate for cowpeas?
for 4.67 g protein how many gms cowpeas you shd consume?
HI Monica,
Your website is great, good info for everybody, I would like to suggest for the weight loss program if you can list out required protein rich foods that would be of great help for fat loss.
Thanks a lot for the amazing work.
Great list but what are the portions that contain those particular calories and protein? How many mushrooms? How much tofu, broccoli or cow peas constitute a serving size with those calories and protein?
That would be a great additional column on the chart.
is kurrakan seed is protein rich grain?shall we give it to hepatic encephalapathy patient?
thats a great job, my search gets over after reading.keep it up.
[...] crumbled or powdered and stored as an ingredient to add protein to traditional dishes. This chart shows the high protein ranking of cowpea greens compared to other vegetarian [...]
Good article... Really Helps a lot..
[...] that’s just for starters! See, for example, this list of 100 protein rich foods at SmarterFitter (and just ignore the items resulting from animal exploitation, of which there are [...]
THANK you!
Although morally- and medically-conscious eggs are unfortunately a tall and more expensive order, I like their simplicity. Where does a fried or boiled egg fit into this -- still in position #3, or somewhere past #101...?
I had the time and patience to find an answer to my own question:
http://jn.nutrition.org/cgi/content/full/128/10/1716
In my amateur interpretation of a glance at the results, more of cooked egg protein is assimilated in digestion.
Where is quinoa in the list?