Top 10 Vegetarian Foods High in Protein Backed by Data

  • Friday, May 12, 2017

Around the Internet, you may have seen a lot of lists saying  here are the "Top Vegetarian Foods Highest in Protein".  At Menutail, we have decided to put the accuracy of all of these lists to the test by generating our own list, except backed by real data. 

At the end of the post is a table of the top 96 vegetarian foods highest in protein, and below is a summary of the 10 top sources of protein for vegetarian foods.  If you have any other data requests for lists like this, feel free to e-mail us at contact@menutail.com

1) Tempeh and Soybeans 

Tempeh (which is made out of fermented soybeans) and soybeans by far have the highest protein content of any vegetarian foods.  A package of tempeh has about 33 grams of protein followed by 3/4 cup of cooked soybeans whch has 20 grams of protein.


image via Wikipedia

2) Lentils

Lentils are delicious and super quick to cook.  1/2 cup cooked of cooked lentils gives you about 17 grams of protein.


image via Wikipedia

3) Beans

If you take a look down the list you will see a large set of different beans constituting the top protein sources.  3/4 cup of beans yielsd abot 8-12 grams of protein depending on the varietal.


image via wikipedia

4) Quinoa

Quinoa has been touted as a super food and we can see why..  1 cup of quinoa gives you 8 grams of protein.


image via wikipedia

6) Peas

Peas are a surprising find on the list.  One cup gives you a plentiful serving of about 7 grams of protein.


image via wikipedia

5) Nuts

Whatever nuts you like will also be a good source of protein.  Peanuts, cashews, pistachios, walnuts, and almonds all range from 5-6 grams of protein.


image via wikipedia

6) Oyster Mushrooms

Oyster mushrooms are these really interesting mushrooms where you can shred it and put it in a stir fry or soup.  1 large mushroom yields about 5 grams of protein.


image via wikipedia

7) Chia Seeds

Another popular super food are chia seeds.  One ounce gives you 4.7 grams of protein.


image via wikipedia

8) Broccoli

Broccoli is a vegetable you can find anywhere.  One stalk gives you about 5 grams of protein.



image via wikipedia
To learn more about the health benefits of broccoli check out JenReview's Broccoli Page

9) Tofu

I thought tofu would rank higher, but it still is a good source of protein.  A 1/4 block gives you 4 grams of protein.


image via wikipedia

10) Potatoes


A crowd favorite, potatoes yield about 3 grams of protein.

Data:

  • Data is based of USDA SR 28
  • The data has been normalized to be based off one human serving size
  • Daily value is based off 50 grams

Num Ingredient Group Protein Daily Value One Serving
1 Tempeh Legumes 33.1 g 66.10% 1 patty (166g)
2 Soybeans Legumes 20.6 g 41.20% 3/4 cup cooked (113g)
3 Lentils Legumes 17.9 g 35.70% 1/2 cup cooked (198g)
4 Cowpeas Catjang Seeds Legumes 13.9 g 27.80% 3/4 cup cooked (171g)
5 Cowpeas Blackeyes Legumes 13.2 g 26.40% 3/4 cup cooked (171g)
6 Lupin Beans Legumes 12.9 g 25.85% 1/2 cup cooked (83g)
7 Winged Beans Legumes 12 g 24.00% 3/4 cup cooked (113g)
8 Peas, split, mature seeds, cooked, boiled, without salt Legumes 11.7 g 23.40% 3/4 cup cooked (140g)
9 Pigeon Peas Legumes 11.4 g 22.70% 1 cup cooked (168g)
10 Royal Red Kidney Beans Legumes 10.7 g 21.40% 3/4 cup cooked (113g)
11 Peas, mature seeds, sprouted Vegetables 10.6 g 21.10% 1 cup (120g)
12 Cranberry Beans Legumes 10.6 g 21.10% 3/4 cup (113g)
13 Yellow Beans Legumes 10.4 g 20.70% 3/4 cup cooked (113g)
14 Pink Beans Legumes 10.2 g 20.50% 3/4 cup cooked (113g)
15 Pinto Beans Legumes 10.2 g 20.40% 3/4 cup cooked (113g)
16 Smalll White Beans Legumes 10.1 g 20.30% 3/4 cup cooked (113g)
17 Black Beans Legumes 10 g 20.00% 3/4 cup cooked (113g)
18 Garbanzo Beans (Chickpeas) Legumes 10 g 20.00% 3/4 cup cooked (113g)
19 Kidney Beans Legumes 9.8 g 19.60% 3/4 cup cooked (113g)
20 Red Kidney Beans Legumes 9.8 g 19.60% 3/4 cup cooked (113g)
21 Sunflower seeds Nut and Seed Products 9.6 g 19.10% 1 cup, with hulls (46g)
22 Northern Beans Legumes 9.4 g 18.80% 3/4 cup cooked (113g)
23 Yardlong Beans Legumes 9.4 g 18.70% 3/4 cup cooked (113g)
24 Navy Beans Legumes 9.3 g 18.60% 3/4 cup cooked (113g)
25 Hyacinth Beans Legumes 9.2 g 18.40% 1 cup cooked (113g)
26 Mothbeans Legumes 8.8 g 17.70% 3/4 cup cooked (113g)
27 Lima Beans Legumes 8.8 g 17.60% 3/4 cup cooked (113g)
28 Broad Beans Legumes 8.6 g 17.20% 3/4 cup cooked (113g)
29 Mungo beans, mature seeds, cooked, boiled, without salt Legumes 8.5 g 17.00% 1 oz dry, yield after cooking (113g)
30 Adzuki Beans Legumes 8.5 g 17.00% 1/2 cup cooked (113g)
31 Pumpkin seeds, dried Nut and Seed Products 8.4 g 16.9%% 1 oz (28 grams)
32 Quinoa Grains and Pasta 8.1 g 16.30% 1 cup (185g)
33 French Beans Legumes 8 g 15.90% 3/4 cup (113g)
34 Soymilk, original and vanilla Legumes 7.9 g 15.90% 1 cup (243g)
35 Mung beans Legumes 7.9 g 15.90% 1/2 cup cooked (113g)
36 Peas, green Vegetables 7.9 g 15.70% 1 cup (145g)
37 Peanuts, spanish Legumes 7.4 g 14.80% 1 oz (28g)
38 Peanuts, all types Legumes 7.3 g 14.60% 1 oz (28g)
39 Peanuts, virginia Legumes 7.1 g 14.30% 1 oz (28g)
40 Peanuts, valencia Legumes 7.1 g 14.20% 1 oz (28g)
41 Butternuts Nut and Seed Products 7.1 g 14.10% 1 oz (28g)
42 Corn flour, whole-grain, white Grains and Pasta 6.9 g 13.90% 1 cup (100g)
43 Winged beans, mature seeds, cooked, boiled, with salt Legumes 6.6 g 13.20% 1 cup cooked (62g)
44 Almonds, nuts Nut and Seed Products 6 g 12.00% 1 oz (23 whole kernels) (28g)
45 Sorghum Grains and Pasta 5.9 g 11.90% 1 cup (56g)
46 Pistachio nuts Nut and Seed Products 5.7 g 11.40% 1 oz (49 kernels) (28g)
47 Kamut Grains and Pasta 5.7 g 11.40% 1 cup (100g)
48 Spelt, cooked Grains and Pasta 5.5 g 11.00% 1 cup (100g)
49 Cashew Nuts Nut and Seed Products 5.2 g 10.30% 1 oz (28g)
50 Mushrooms, oyster Vegetables 4.9 g 9.80% 1 large mushroom (148g)
51 Sesame seeds, roasted Nut and Seed Products 4.8 g 9.60% 1 oz (28g)
52 Chia seeds, dried Nut and Seed Products 4.7 g 9.40% 1 oz (28g)
53 Winged bean tuber Vegetables 4.6 g 9.30% 1/2 cup (40g)
54 Eppaw Vegetables 4.6 g 9.20% 1 cup (100g)
55 Salsify, (vegetable oyster) Vegetables 4.4 g 8.80% 1 cup slices (133g)
56 Okara Legumes 4.3 g 8.60% 1 cup (122g)
57 Walnuts, nuts Nut and Seed Products 4.3 g 8.50% 1 cup, in shell, edible yield (7 nuts) (28g)
58 Broccoli Vegetables 4.2 g 8.30% 1 stalk (148g)
59 Pokeberry shoots, (poke) Vegetables 4.2 g 8.30% 1 cup (160g)
60 Firm Tofu Legumes 4.1 g 8.10% 1/4 block (45g)
61 Brazilnuts Nut and Seed Products 4.1 g 8.10% 1 oz (6 kernels) (28g)
62 Wild rice, cooked Grains and Pasta 4 g 8.00% 1/2 cup (100g)
63 Natto Legumes 3.9 g 7.80% 2 tbps (20g)
64 Teff, cooked Grains and Pasta 3.9 g 7.70% 1 cup (100g)
65 Amaranth grain, cooked Grains and Pasta 3.8 g 7.60% 1/2 cup (100g)
66 Couscous, cooked Grains and Pasta 3.8 g 7.60% 3/4 cup (100g)
67 Horned melon (Kiwano) Fruits and Fruit Juices 3.7 g 7.40% 1 fruit (209g)
68 Potato Vegetables 3.7 g 7.40% 1 small potato (148g)
69 Russet Potato Vegetables 3.6 g 7.30% 1 small potato (138g)
70 Millet, cooked Grains and Pasta 3.5 g 7.00% 3/4 cup (100g)
71 Taro, tahitian Vegetables 3.5 g 7.00% 1 cup slices (125g)
72 Mustard spinach, (tendergreen) Vegetables 3.3 g 6.60% 1 cup, chopped (150g)
73 Soft Tofu Legumes 3.2 g 6.50% 1 cubic inch (45g)
74 Red Potato Vegetables 3.2 g 6.30% 1 small potato (138g)
75 Bulgur, cooked Grains and Pasta 3.1 g 6.20% 1/2 cup (100g)
76 Pilinuts, nuts, dried Nut and Seed Products 3.1 g 6.10% 1 oz (15 kernels) (28g)
77 Jerusalem-artichokes Vegetables 3 g 6.00% 1 cup slices (150g)
78 Brussels sprouts Vegetables 3 g 5.90% 1 cup (88g)
79 White Potato Vegetables 2.9 g 5.80% 1 medium potato (138g)
80 Kale Vegetables 2.9 g 5.70% 1 cup, chopped (67g)
81 Cassava Vegetables 2.8 g 5.60% 1 cup (206g)
82 Rice, brown, long-grain, cooked Grains and Pasta 2.7 g 5.50% 1/2 cup (100g)
83 Rice, white, long-grain, regular, unenriched, cooked without salt Grains and Pasta 2.7 g 5.40% 1 cup (100g)
84 Avocado Fruits and Fruit Juices 2.7 g 5.30% 1 fruit (136g)
85 Groundcherries, (cape-gooseberries or poha) Fruits and Fruit Juices 2.7 g 5.30% 1 cup (140g)
86 Dock Vegetables 2.7 g 5.30% 1 cup, chopped (133g)
87 Cabbage, chinese (pak-choi) Vegetables 2.7 g 5.30% 1 cup, shredded (170g)
88 Rowal Fruits and Fruit Juices 2.6 g 5.20% 1/2 cup (114g)
89 Squash, zucchini, baby Vegetables 2.6 g 5.20% 6 pieces (96g)
90 Pecans, nuts Nut and Seed Products 2.6 g 5.20% 1 oz (19 halves) (28g)
91 Jackfruit Fruits and Fruit Juices 2.6 g 5.20% 1 cup (151g)
92 Fungi, Cloud ears, dried Vegetables 2.6 g 5.20% 1 cup (28g)
93 Sapote, mamey Fruits and Fruit Juices 2.5 g 5.10% 1 cup (175g)
94 Broccoli raab (rabe) Vegetables 2.5 g 5.10% 4 stalks (80g)
95 Succotash, (corn and limas) Vegetables 2.5 g 5.00% 50 grams (50g)
96 Cherimoya Fruits and Fruit Juices 2.5 g 5.00% 1 cup (160g)

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