Best Veg Food With High Protein


This blog is about the best vegan foods that have the highest protein values. It will help you maintain a healthy lifestyle, lose weight and build muscle.

Best Veg Food With High Protein

The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.

Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.

The following healthful, plant-based foods have a high-protein content per serving:

1. Tofu, tempeh, and edamame

soy is a plant based protein
Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet.

Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:

  • firm tofu (soybean curds) contains about 10 g of protein per ½ cup
  • edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
  • tempeh contains about 15 g of protein per ½ cup

Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal.

People can try tofu, as a meat substitute, in a favorite sandwich or soup. Tofu is also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken.

These soy products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products.

2. Lentils

Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.

Cooked lentils contain 8.84 g of protein per ½ cup.

Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.

3. Chickpeas

Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.

Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online. They can, for example, be added to stews and curries, or spiced with paprika and roasted in the oven.

A person can add hummus, which is made from chickpea paste, to a sandwich for a healthful, protein-rich alternative to butter.

4. Peanuts

Peanuts are protein-rich, full of healthful fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup.

Peanut butter is also rich in protein, with 3.6 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.

5. Almonds

Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.

6. Spirulina

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese.

Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.

7. Quinoa

Quinoa is a grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.

This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile.

Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

Complete Vegetarian Protein Foods

A block of tofu

#1: Firm Tofu

per Cup
per 100g
per 200 Calories
(87% DV)
(35% DV)
(48% DV)

Nutrition Facts for Firm Tofu.(Source)

More Tofu High in Protein

  • 20g (40% DV) per cup of medium soft tofu
  • 18g (36% DV) per cup of soft tofu
  • 34g (67% DV) per cup of tempeh (fermented tofu)

Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup).

See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.

Looking for a brand with this much protein? Try House Foods Tofu.


#2: Lentils

per Cup
per 100g
per 200 Calories
(36% DV)
(18% DV)
(31% DV)

Nutrition Facts for Lentils (Cooked).(Source)

More Beans High in Protein

  • 17.4g (35% DV) per cup of large white beans
  • 16.3g (33% DV) per cup of split peas
  • 15.4g (31% DV) per cup of pinto beans
  • 15.2g (30% DV) per cup of black beans
  • 15g (30% DV) per cup of navy beans
  • 14.7g (29% DV) per cup of large lima beans
  • 14.5g (29% DV) per cup of chickpeas (garbanzo beans)

See more beans and legumes high in protein.

Plain yogurt with raspberries

#3: Low-Fat Yogurt

per Cup
per 100g
per 200 Calories
(28% DV)
(11% DV)
(41% DV)

Nutrition Facts for Non-Fat Yogurt.(Source)

  • 15g (30% DV) protein per 16oz glass on unsweetned soymilk
  • 15g (30% DV) protein per 16oz glass of low-fat milk

Cottage Cheese

#4: Cottage Cheese

per 1/2 Cup
per 100g
per 200 Calories
(24% DV)
(21% DV)
(52% DV)

Nutrition Facts for Lowfat Cottage Cheese (2%).(Source)

Other Cheese High in Protein

  • 10.2g (20% DV) per oz of grated parmesan
  • 9.3g (19% DV) per 1/2 cup of ricotta
  • 9g (18% DV) per oz of non-fat cheddar

See the list of cheese high in protein.

Green Peas

#5: Green Peas

per Cup Cooked
per 100g
per 200 Calories
(17% DV)
(11% DV)
(26% DV)

Nutrition Facts for Cooked Green Peas.(Source)

See more vegetables high in protein.

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