Protein Duel › Protein chart › High-protein vegan foods
Which vegan foods have the most protein?
129 vegan foods ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 57 gMost protein: spirulina.
- 50 gRunner-up: nutritional yeast.
- 0.3 gLeast protein: apple.
Good to know
Plant foods can cover all your protein needs. Soy, quinoa and buckwheat are complete proteins on their own; other plant proteins complement each other, so mixing beans or lentils with grains, nuts or seeds over the day gives you every essential amino acid.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Spirulina1 tbsp powder: 4 g | 57 g |
| 2 | Nutritional yeast2 tbsp: 5 g | 50 g |
| 3 | Textured vegetable protein1 portion dry: 12.5 g | 50 g |
| 4 | Hemp seeds3 tbsp: 9.6 g | 32 g |
| 5 | Pumpkin seeds1 handful: 8.4 g | 30 g |
| 6 | Peanuts1 handful: 7.3 g | 26 g |
| 7 | Peanut butter2 tbsp: 8 g | 25 g |
| 8 | Seitan1 portion: 25 g | 25 g |
| 9 | Wheat germ2 tbsp: 3.5 g | 23 g |
| 10 | Almond butter2 tbsp: 6.7 g | 21 g |
| 11 | Almonds1 handful: 5.9 g | 21 g |
| 12 | Sunflower seeds1 handful: 5.9 g | 21 g |
| 13 | Pistachios1 handful: 5.6 g | 20 g |
| 14 | Tempeh (cooked)1 portion: 20 g | 20 g |
| 15 | Natto1 pack: 9.5 g | 19 g |
| 16 | Cashews1 handful: 5 g | 18 g |
| 17 | Flaxseeds1 tbsp: 1.8 g | 18 g |
| 18 | Sesame seeds1 tbsp: 1.6 g | 18 g |
| 19 | Chia seeds2 tbsp: 4.3 g | 17 g |
| 20 | Soybeans (cooked)1 cup: 28.9 g | 17 g |
| 21 | Tahini1 tbsp: 2.6 g | 17 g |
| 22 | Hazelnuts1 handful: 4.2 g | 15 g |
| 23 | Walnuts1 handful: 4.2 g | 15 g |
| 24 | Brazil nuts1 handful: 3.9 g | 14 g |
| 25 | Pine nuts1 tbsp: 2.1 g | 14 g |
| 26 | Falafel5 balls: 11.1 g | 13 g |
| 27 | Oats (dry)1 bowl of porridge: 5.2 g | 13 g |
| 28 | Popcorn1 bowl, popped: 3.3 g | 13 g |
| 29 | Whole wheat bread1 slice: 4.2 g | 13 g |
| 30 | Miso1 tbsp: 2.2 g | 12 g |
| 31 | Edamame (cooked)1 cup shelled: 17.1 g | 11 g |
| 32 | Bagel1 bagel: 10 g | 10 g |
| 33 | Pecans1 handful: 2.6 g | 9.2 g |
| 34 | Chickpeas (cooked)1 cup: 14.9 g | 9 g |
| 35 | Lentils (cooked)1 cup: 18 g | 9 g |
| 36 | Pinto beans (cooked)1 cup: 15.3 g | 9 g |
| 37 | White bread1 slice: 2.7 g | 9 g |
| 38 | Black beans (cooked)1 cup: 15.1 g | 8.9 g |
| 39 | Kidney beans (cooked)1 cup: 15.2 g | 8.7 g |
| 40 | Flour tortilla1 tortilla: 4.2 g | 8.3 g |
| 41 | Split peas (cooked)1 cup: 16.2 g | 8.3 g |
| 42 | Croissant1 croissant: 4.9 g | 8.2 g |
| 43 | Rice cakes1 rice cake: 0.7 g | 8.2 g |
| 44 | Hummus2 tbsp: 2.4 g | 8 g |
| 45 | Rye bread1 slice: 2.6 g | 8 g |
| 46 | Tofuhalf a block: 10 g | 8 g |
| 47 | Macadamia nuts1 handful: 2.2 g | 7.9 g |
| 48 | Lima beans (cooked)1 cup: 14 g | 7.8 g |
| 49 | Black-eyed peas (cooked)1 cup: 13.1 g | 7.7 g |
| 50 | Fava beans (cooked)1 cup: 12.9 g | 7.6 g |
| 51 | Cornflakes1 bowl: 2.3 g | 7.5 g |
| 52 | Navy beans (cooked)1 cup: 13.5 g | 7.5 g |
| 53 | Mung beans (cooked)1 cup: 14 g | 7 g |
| 54 | Garlic2 cloves: 0.4 g | 6.4 g |
| 55 | Whole wheat pasta (cooked)1 cup: 8.4 g | 6 g |
| 56 | Pasta (cooked)1 cup: 8.1 g | 5.8 g |
| 57 | Corn tortilla1 tortilla: 1.4 g | 5.7 g |
| 58 | Spelt (cooked)1 cup: 10.7 g | 5.5 g |
| 59 | Green peas (cooked)1 cup: 8.6 g | 5.4 g |
| 60 | Baked beanshalf a can: 10 g | 5 g |
| 61 | Egg noodles (cooked)1 cup: 7.2 g | 4.5 g |
| 62 | Quinoa (cooked)1 cup: 8.1 g | 4.4 g |
| 63 | Wild rice (cooked)1 cup: 6.6 g | 4 g |
| 64 | Amaranth (cooked)1 cup: 9.3 g | 3.8 g |
| 65 | Couscous (cooked)1 cup: 6.1 g | 3.8 g |
| 66 | Millet (cooked)1 cup: 6.1 g | 3.5 g |
| 67 | Buckwheat (cooked)1 cup: 5.8 g | 3.4 g |
| 68 | Dried apricots5 apricots: 1.4 g | 3.4 g |
| 69 | Sweet corn (cooked)1 cup: 5.1 g | 3.4 g |
| 70 | Coconut1 piece: 1.5 g | 3.3 g |
| 71 | Dried figs2 figs: 1.3 g | 3.3 g |
| 72 | Soy milk1 glass (250 ml): 8.3 g | 3.3 g |
| 73 | Bulgur (cooked)1 cup: 5.6 g | 3.1 g |
| 74 | Raisins1 small box: 1.2 g | 3.1 g |
| 75 | Bean sprouts1 cup: 3 g | 3 g |
| 76 | Spinach (cooked)1 cup cooked: 5.4 g | 3 g |
| 77 | Artichoke (cooked)1 medium artichoke: 3.5 g | 2.9 g |
| 78 | Snow peas1 cup: 1.8 g | 2.8 g |
| 79 | Rice (cooked)1 cup: 4.3 g | 2.7 g |
| 80 | Brown rice (cooked)1 cup: 5.1 g | 2.6 g |
| 81 | Brussels sprouts (cooked)1 cup: 4 g | 2.6 g |
| 82 | Guava1 guava: 1.4 g | 2.6 g |
| 83 | Dates2 Medjool dates: 1.2 g | 2.5 g |
| 84 | Asparagus (cooked)1 cup: 4.3 g | 2.4 g |
| 85 | Broccoli (cooked)1 cup: 3.7 g | 2.4 g |
| 86 | Barley (cooked)1 cup: 3.7 g | 2.3 g |
| 87 | Mushrooms (cooked)1 cup: 3.4 g | 2.2 g |
| 88 | Passion fruit1 fruit: 0.4 g | 2.2 g |
| 89 | Prunes4 prunes: 0.9 g | 2.2 g |
| 90 | Avocado1 avocado (flesh): 2.8 g | 2 g |
| 91 | Potato (cooked)1 medium potato: 3.4 g | 2 g |
| 92 | Sweet potato (cooked)1 medium sweet potato: 3 g | 2 g |
| 93 | Green beans (cooked)1 cup: 2.4 g | 1.9 g |
| 94 | Okra1 cup: 1.9 g | 1.9 g |
| 95 | Cauliflower (cooked)1 cup: 2.3 g | 1.8 g |
| 96 | Beetroot (cooked)1 cup: 2.3 g | 1.7 g |
| 97 | Jackfruit1 cup: 2.8 g | 1.7 g |
| 98 | Pomegranatehalf a cup of seeds: 1.4 g | 1.7 g |
| 99 | Apricot1 apricot: 0.5 g | 1.4 g |
| 100 | Blackberries1 cup: 2 g | 1.4 g |
| 101 | Cabbage1 cup shredded: 1.2 g | 1.3 g |
| 102 | Raspberries1 cup: 1.5 g | 1.2 g |
| 103 | Zucchini1 medium zucchini: 2.4 g | 1.2 g |
| 104 | Banana1 medium banana: 1.3 g | 1.1 g |
| 105 | Cherries1 cup: 1.5 g | 1.1 g |
| 106 | Kiwi1 kiwi: 0.8 g | 1.1 g |
| 107 | Lemon1 lemon: 0.7 g | 1.1 g |
| 108 | Onion1 medium onion: 1.2 g | 1.1 g |
| 109 | Bell pepper1 pepper: 1.2 g | 1 g |
| 110 | Eggplant1 cup: 0.8 g | 1 g |
| 111 | Pumpkin1 cup cubed: 1.2 g | 1 g |
| 112 | Carrots1 medium carrot: 0.5 g | 0.9 g |
| 113 | Orange1 medium orange: 1.2 g | 0.9 g |
| 114 | Peach1 peach: 1.4 g | 0.9 g |
| 115 | Tomato1 medium tomato: 1.1 g | 0.9 g |
| 116 | Cantaloupe1 cup cubed: 1.3 g | 0.8 g |
| 117 | Grapefruithalf a grapefruit: 1 g | 0.8 g |
| 118 | Mango1 cup sliced: 1.3 g | 0.8 g |
| 119 | Blueberries1 cup: 1.1 g | 0.7 g |
| 120 | Celery1 stalk: 0.3 g | 0.7 g |
| 121 | Cucumberhalf a cucumber: 0.7 g | 0.7 g |
| 122 | Grapes1 cup: 1.1 g | 0.7 g |
| 123 | Plum1 plum: 0.5 g | 0.7 g |
| 124 | Strawberries1 cup: 1.1 g | 0.7 g |
| 125 | Watermelon1 wedge: 1.7 g | 0.6 g |
| 126 | Papaya1 cup: 0.7 g | 0.5 g |
| 127 | Pineapple1 cup chunks: 0.8 g | 0.5 g |
| 128 | Pear1 pear: 0.7 g | 0.4 g |
| 129 | Apple1 medium apple: 0.5 g | 0.3 g |
More lists
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- High-protein fish and seafood
- High-protein cheese
- High-protein dairy and eggs
- High-protein nuts and seeds
- High-protein beans, lentils and soy
- High-protein grains and bread
- High-protein vegetables
- High-protein fruits
- High-protein snacks and fast food
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- Protein calculator
FAQ
Which vegan foods have the most protein?
Per 100 g, the top vegan foods on our chart are spirulina (57 g), nutritional yeast (50 g), textured vegetable protein (50 g).
Which vegan foods have the least protein?
Apple has the least here, with 0.3 g per 100 g.
How many vegan foods are on this list?
129, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your vegan foods? Two foods, one guess: higher or lower.
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