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100 Most Protein Rich Vegetarian Foods

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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

Related posts:

  1. What’s on your grocery list?
  2. High Protein Vegan Foods
  3. High Protein Beans and How to Use Them
  4. High Protein Vegan Meals: Tofu Scramble
  5. Indian food for your health

This entry was posted on Sunday, October 28th, 2007 at 5:09 pm by monica and is filed under Diet, Link. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

15 Responses to “100 Most Protein Rich Vegetarian Foods”

  1. Jul Says:
    October 29th, 2007 at 9:57 pm

    Great list! Thanks for putting it together.

  2. Protein-rich vegetarian foods Says:
    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 […]

  3. Debbie Says:
    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.

  4. 100 Most Protein Rich Vegetarian Foods « Rites of Passage Says:
    October 31st, 2007 at 4:20 am

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

  5. ChrissyJo Says:
    October 31st, 2007 at 6:45 pm

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

  6. monica Says:
    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!

  7. Indrani Says:
    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….

  8. Tim Says:
    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.

  9. monica Says:
    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!

  10. Sally Parrott Ashbrook Says:
    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!

  11. ganesh Says:
    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

  12. DEEPANKAR DUGGAL Says:
    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

  13. How To Build Muscle On A Vegetarian Diet | MuscleHack Says:
    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. […]

  14. SmarterFitter Blog » Blog Archive » High Protein Vegan Foods Says:
    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 […]

  15. Mandar Says:
    February 1st, 2008 at 7:15 pm

    Thanks for the list Monica. Its very useful indeed…

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