High-Protein Vegetarian Foods

Name: High-Protein Vegetarian Foods — Ranked by Protein per 100g
Creator: USDA FoodData Central
Published: 2026-04-15
License: https://www.usda.gov/policies-and-links

108 USDA-sourced foods compatible with a vegetarian diet. The highest-protein entry is Vital Wheat Gluten at 75.2g per 100g. All values per 100g edible portion from USDA FoodData Central.

Source: USDA FoodData Central · Tagging reviewed Apr 2026 · All values per 100g edible portion

What counts as vegetarian?

No meat or fish. Dairy and eggs are permitted (lacto-ovo vegetarian).

How we tagged these: Excludes meat and fish. Dairy and eggs permitted.

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#1
Vital Wheat Gluten
Cereal Grains and Pasta
Protein
75.2g
Calories
370
Carbs
13.8g
#2
Spirulina
Vegetables and Vegetable Products
Protein
57.5g
Calories
290
Carbs
23.9g
#3
Soybeans
Legumes and Legume Products
Protein
43.3g
Calories
449
Carbs
29.0g
#4
Mozzarella cheese (nonfat)
Dairy and Egg Products
Protein
31.7g
Calories
141
Carbs
3.5g
#5
Hemp Seed
Nut and Seed Products
Protein
31.6g
Calories
553
Carbs
8.7g
#6
Pumpkin seeds
Nut and Seed Products
Protein
30.2g
Calories
559
Carbs
10.7g
#7
Parmesan cheese
Dairy and Egg Products
Protein
30.1g
Calories
403
Carbs
4.3g
#8
Swiss cheese
Dairy and Egg Products
Protein
27.0g
Calories
393
Carbs
1.4g
#9
Almond flour
Nut and Seed Products
Protein
26.2g
Calories
622
Carbs
16.2g
#10
Kidney beans
Legumes and Legume Products
Protein
25.3g
Calories
329
Carbs
58.3g
#11
Carioca beans
Legumes and Legume Products
Protein
25.2g
Calories
276
Carbs
40.5g
#12
Gouda cheese
Dairy and Egg Products
Protein
24.9g
Calories
356
Carbs
2.2g
#13
Lentils
Legumes and Legume Products
Protein
24.6g
Calories
352
Carbs
63.4g
#14
Black beans
Legumes and Legume Products
Protein
24.4g
Calories
274
Carbs
40.8g
#15
Cheddar cheese
Dairy and Egg Products
Protein
24.3g
Calories
410
Carbs
2.1g
#16
Peanut Butter
Legumes and Legume Products
Protein
24.0g
Calories
632
Carbs
22.7g
#17
Provolone cheese
Dairy and Egg Products
Protein
23.5g
Calories
357
Carbs
2.5g
#18
Peanuts
Legumes and Legume Products
Protein
23.2g
Calories
588
Carbs
26.5g
#19
Split peas
Legumes and Legume Products
Protein
23.1g
Calories
364
Carbs
61.6g
#20
Mothbeans
Legumes and Legume Products
Protein
22.9g
Calories
343
Carbs
61.5g
#21
Mozzarella cheese (whole milk)
Dairy and Egg Products
Protein
22.2g
Calories
299
Carbs
2.4g
#22
Almonds (whole)
Nut and Seed Products
Protein
21.5g
Calories
626
Carbs
20.0g
#23
Red beans
Legumes and Legume Products
Protein
21.3g
Calories
270
Carbs
43.7g
#24
Chickpeas
Legumes and Legume Products
Protein
21.3g
Calories
383
Carbs
60.4g
#25
Pistachio Nuts
Nut and Seed Products
Protein
20.5g
Calories
598
Carbs
27.7g
#26
Tempeh
Legumes and Legume Products
Protein
19.9g
Calories
195
Carbs
7.6g
#27
Feta cheese (whole milk)
Dairy and Egg Products
Protein
19.7g
Calories
273
Carbs
5.6g
#28
Cocoa
Sweets
Protein
19.6g
Calories
228
Carbs
57.9g
#29
Flaxseed ground
Nut and Seed Products
Protein
18.0g
Calories
545
Carbs
34.4g
#30
Sesame Seeds (whole)
Nut and Seed Products
Protein
17.7g
Calories
573
Carbs
23.4g
#31
Cashew Nuts
Nut and Seed Products
Protein
17.4g
Calories
565
Carbs
36.3g
#32
Oat Bran
Cereal Grains and Pasta
Protein
17.3g
Calories
246
Carbs
66.2g
#33
Chia seeds
Cereal Grains and Pasta
Protein
17.0g
Calories
517
Carbs
38.3g
#34
Coconut flour
Nut and Seed Products
Protein
16.1g
Calories
438
Carbs
58.9g
#35
Pine Nuts
Nut and Seed Products
Protein
15.7g
Calories
689
Carbs
18.6g
#36
Brazilnuts
Nut and Seed Products
Protein
15.0g
Calories
664
Carbs
21.6g
#37
Hazelnuts
Nut and Seed Products
Protein
14.9g
Calories
628
Carbs
16.7g
#38
Khorasan
Cereal Grains and Pasta
Protein
14.8g
Calories
371
Carbs
71.8g
#39
Walnuts
Nut and Seed Products
Protein
14.6g
Calories
730
Carbs
10.9g
#40
Quinoa
Cereal Grains and Pasta
Protein
14.1g
Calories
368
Carbs
64.2g
#41
Egg (whole)
Dairy and Egg Products
Protein
13.6g
Calories
196
Carbs
0.8g
#42
Amaranth Grain
Cereal Grains and Pasta
Protein
13.6g
Calories
371
Carbs
65.3g
#43
Oats (whole)
Cereal Grains and Pasta
Protein
13.5g
Calories
382
Carbs
68.7g
#44
Oat flour (whole)
Cereal Grains and Pasta
Protein
13.2g
Calories
389
Carbs
69.9g
#45
Couscous
Cereal Grains and Pasta
Protein
12.8g
Calories
376
Carbs
77.4g
#46
Popcorn
Snacks
Protein
12.6g
Calories
429
Carbs
73.4g
#47
Egg (whole)
Dairy and Egg Products
Protein
12.6g
Calories
143
Carbs
0.7g
#48
Whole wheat bread (whole)
Baked Products
Protein
12.3g
Calories
254
Carbs
43.1g
#49
Bulgur
Cereal Grains and Pasta
Protein
12.3g
Calories
342
Carbs
75.9g
#50
Cottage Cheese (full fat)
Dairy and Egg Products
Protein
11.6g
Calories
103
Carbs
4.6g
#51
Edamame
Vegetables and Vegetable Products
Protein
11.2g
Calories
109
Carbs
7.6g
#52
Cottage cheese (lowfat)
Dairy and Egg Products
Protein
11.0g
Calories
84
Carbs
4.3g
#53
Egg (white)
Dairy and Egg Products
Protein
10.9g
Calories
52
Carbs
0.7g
#54
Greek yogurt (nonfat)
Dairy and Egg Products
Protein
10.3g
Calories
61
Carbs
3.6g
#55
Sorghum Flour
Cereal Grains and Pasta
Protein
9.5g
Calories
357
Carbs
76.8g
#56
White bread
Baked Products
Protein
9.4g
Calories
270
Carbs
49.2g
#57
Pecans
Nut and Seed Products
Protein
9.2g
Calories
691
Carbs
13.9g
#58
Tofu
Legumes and Legume Products
Protein
9.0g
Calories
78
Carbs
2.9g
#59
Lentils
Legumes and Legume Products
Protein
9.0g
Calories
116
Carbs
20.1g
#60
Buckwheat flour
Cereal Grains and Pasta
Protein
8.9g
Calories
358
Carbs
75.0g
#61
Black beans
Legumes and Legume Products
Protein
8.9g
Calories
132
Carbs
23.7g
#62
Chickpeas
Legumes and Legume Products
Protein
8.9g
Calories
164
Carbs
27.4g
#63
Greek yogurt (whole milk)
Dairy and Egg Products
Protein
8.8g
Calories
94
Carbs
4.8g
#64
Barley flour
Cereal Grains and Pasta
Protein
8.7g
Calories
367
Carbs
77.4g
#65
Split peas
Legumes and Legume Products
Protein
8.3g
Calories
118
Carbs
21.1g
#66
Dark chocolate (70-85% cacao)
Sweets
Protein
7.8g
Calories
598
Carbs
45.9g
#67
Macadamia Nuts
Nut and Seed Products
Protein
7.8g
Calories
712
Carbs
24.1g
#68
Corn Flour
Cereal Grains and Pasta
Protein
7.6g
Calories
376
Carbs
76.7g
#69
Brown rice
Cereal Grains and Pasta
Protein
7.5g
Calories
367
Carbs
76.3g
#70
Ricotta cheese (whole milk)
Dairy and Egg Products
Protein
7.5g
Calories
150
Carbs
7.3g
#71
Cream cheese
Dairy and Egg Products
Protein
6.2g
Calories
350
Carbs
5.5g
#72
Dark chocolate (60-69% cacao)
Sweets
Protein
6.1g
Calories
579
Carbs
52.4g
#73
Whole wheat pasta (whole)
Cereal Grains and Pasta
Protein
5.8g
Calories
159
Carbs
31.5g
#74
Green peas
Vegetables and Vegetable Products
Protein
5.4g
Calories
81
Carbs
14.4g
#75
Green peas
Vegetables and Vegetable Products
Protein
5.4g
Calories
84
Carbs
15.6g
#76
Coconut
Nut and Seed Products
Protein
5.3g
Calories
592
Carbs
44.4g
#77
Soba Noodles
Cereal Grains and Pasta
Protein
5.1g
Calories
99
Carbs
21.4g
#78
Dark chocolate (45-59% cacao)
Sweets
Protein
4.9g
Calories
546
Carbs
61.2g
#79
Quinoa
Cereal Grains and Pasta
Protein
4.4g
Calories
120
Carbs
21.3g
#80
Yogurt (nonfat)
Dairy and Egg Products
Protein
4.2g
Calories
50
Carbs
8.1g
#81
Brussels Sprouts
Vegetables and Vegetable Products
Protein
4.0g
Calories
59
Carbs
9.6g
#82
Yogurt (whole milk)
Dairy and Egg Products
Protein
3.8g
Calories
78
Carbs
5.6g
#83
Amaranth Grain
Cereal Grains and Pasta
Protein
3.8g
Calories
102
Carbs
18.7g
#84
Couscous
Cereal Grains and Pasta
Protein
3.8g
Calories
112
Carbs
23.2g
#85
Soy Milk
Legumes and Legume Products
Protein
3.5g
Calories
38
Carbs
1.3g
#86
Milk (nonfat)
Dairy and Egg Products
Protein
3.4g
Calories
35
Carbs
4.9g
#87
Milk (reduced fat)
Dairy and Egg Products
Protein
3.3g
Calories
50
Carbs
4.8g
#88
Sweet corn
Vegetables and Vegetable Products
Protein
3.3g
Calories
86
Carbs
18.7g
#89
Artichokes
Vegetables and Vegetable Products
Protein
3.3g
Calories
47
Carbs
10.5g
#90
Oat Bran
Cereal Grains and Pasta
Protein
3.2g
Calories
40
Carbs
11.4g
#91
Mushrooms
Vegetables and Vegetable Products
Protein
3.1g
Calories
22
Carbs
3.3g
#92
Bulgur
Cereal Grains and Pasta
Protein
3.1g
Calories
83
Carbs
18.6g
#93
Kale
Vegetables and Vegetable Products
Protein
2.9g
Calories
35
Carbs
4.4g
#94
Spinach
Vegetables and Vegetable Products
Protein
2.9g
Calories
23
Carbs
3.6g
#95
Broccoli
Vegetables and Vegetable Products
Protein
2.8g
Calories
34
Carbs
6.6g
#96
Brown rice
Cereal Grains and Pasta
Protein
2.7g
Calories
123
Carbs
25.6g
#97
Oats
Breakfast Cereals
Protein
2.5g
Calories
71
Carbs
12.0g
#98
Broccoli
Vegetables and Vegetable Products
Protein
2.4g
Calories
35
Carbs
7.2g
#99
Green beans
Vegetables and Vegetable Products
Protein
2.3g
Calories
33
Carbs
6.4g
#100
Asparagus
Vegetables and Vegetable Products
Protein
2.2g
Calories
20
Carbs
3.9g
#101
Potatoes
Vegetables and Vegetable Products
Protein
2.0g
Calories
77
Carbs
17.5g
#102
Green beans
Vegetables and Vegetable Products
Protein
2.0g
Calories
40
Carbs
7.4g
#103
Cauliflower
Vegetables and Vegetable Products
Protein
1.9g
Calories
25
Carbs
5.0g
#104
Avocado
Fruits and Fruit Juices
Protein
1.8g
Calories
223
Carbs
8.3g
#105
Sweet Potatoes
Vegetables and Vegetable Products
Protein
1.6g
Calories
79
Carbs
17.3g
#106
Parsnips
Vegetables and Vegetable Products
Protein
1.2g
Calories
75
Carbs
18.0g
#107
Eggplant
Vegetables and Vegetable Products
Protein
1.0g
Calories
25
Carbs
5.9g
#108
Eggplant
Vegetables and Vegetable Products
Protein
0.8g
Calories
35
Carbs
8.7g

What counts as vegetarian?

Vital Wheat Gluten

Spirulina

Soybeans

Mozzarella cheese (nonfat)

Hemp Seed

Pumpkin seeds

Parmesan cheese

Swiss cheese

Almond flour

Kidney beans

Carioca beans

Gouda cheese

Lentils

Black beans

Cheddar cheese

Peanut Butter

Provolone cheese

Peanuts

Split peas

Mothbeans

Mozzarella cheese (whole milk)

Almonds (whole)

Red beans

Chickpeas

Pistachio Nuts

Tempeh

Feta cheese (whole milk)

Cocoa

Flaxseed ground

Sesame Seeds (whole)

Cashew Nuts

Oat Bran

Chia seeds

Coconut flour

Pine Nuts

Brazilnuts

Hazelnuts

Khorasan

Walnuts

Quinoa

Egg (whole)

Amaranth Grain

Oats (whole)

Oat flour (whole)

Couscous

Popcorn

Egg (whole)

Whole wheat bread (whole)

Bulgur

Cottage Cheese (full fat)

Edamame

Cottage cheese (lowfat)

Egg (white)

Greek yogurt (nonfat)

Sorghum Flour

White bread

Pecans

Tofu

Lentils

Buckwheat flour

Black beans

Chickpeas

Greek yogurt (whole milk)

Barley flour

Split peas

Dark chocolate (70-85% cacao)

Macadamia Nuts

Corn Flour

Brown rice

Ricotta cheese (whole milk)

Cream cheese

Dark chocolate (60-69% cacao)

Whole wheat pasta (whole)

Green peas

Green peas

Coconut

Soba Noodles

Dark chocolate (45-59% cacao)

Quinoa