100 Most Protein Rich Vegetarian Foods

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

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Jul

October 29th, 2007 at 9:57 pm

Great list! Thanks for putting it together.

Protein-rich vegetarian foods

October 29th, 2007 at 10:01 pm

[...] 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 [...]

Debbie

October 31st, 2007 at 4:03 am

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.

100 Most Protein Rich Vegetarian Foods « Rites of Passage

October 31st, 2007 at 4:20 am

[...] SmarterFitter Blog » Blog Archive » 100 Most Protein Rich Vegetarian Foods [...]

ChrissyJo

October 31st, 2007 at 6:45 pm

What a complete list! I have one going but it’s not nearly as impressive. Good Job!

monica

October 31st, 2007 at 9:16 pm

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!

Indrani

November 15th, 2007 at 1:54 am

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….

Tim

November 15th, 2007 at 8:16 am

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.

November 15th, 2007 at 9:26 pm

@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!

Sally Parrott Ashbrook

November 30th, 2007 at 4:55 pm

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!

ganesh

December 4th, 2007 at 3:34 am

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

DEEPANKAR DUGGAL

January 14th, 2008 at 2:48 pm

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

How To Build Muscle On A Vegetarian Diet | MuscleHack

January 23rd, 2008 at 11:18 pm

[...] Manoj eats eggs so that’s a great protein source that should form a staple in a vegetarian, high-protein diet. [...]

SmarterFitter Blog » Blog Archive » High Protein Vegan Foods

January 26th, 2008 at 8:34 pm

[...] 100 most protein rich vegetarian foods is an interesting resource, but it’s not exactly practical. To add to this, we’ve [...]

Mandar

February 1st, 2008 at 7:15 pm

Thanks for the list Monica. Its very useful indeed…

Saran

September 2nd, 2008 at 11:11 am

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?

Raj

November 10th, 2008 at 8:29 pm

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.

Monique

February 4th, 2009 at 5:49 pm

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.

laxiny

February 17th, 2009 at 2:10 am

is kurrakan seed is protein rich grain?shall we give it to hepatic encephalapathy patient?

sameer james

April 28th, 2009 at 8:43 am

thats a great job, my search gets over after reading.keep it up.

Edible Cowpea Greens « Not Dabbling In Normal

May 6th, 2009 at 7:04 am

[...] 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 [...]

Sridhar

June 11th, 2009 at 8:42 am

Good article… Really Helps a lot..

V for Vegan: easyVegan.info » Blog Archive » VeganMoFo, Day 14: Frugal vegans think outside the box (plate?).

October 15th, 2009 at 1:26 am

[...] 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 [...]

Lz_erk

November 16th, 2009 at 9:13 pm

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.