getabiteVegan protein sources
A ranked list of plant protein foods from USDA data. Sort by protein per 100 g, per 100 kcal, or per typical portion. Useful when you search for vegan protein sources.
Highest protein per 100 g
Right now the top three by protein per 100 g are Hemp seeds, Pumpkin seeds, and Peanuts. Hemp seeds has 32 g protein per 100 g in the edible form we list.
This page lists plant foods often used in vegan meals. We do not label a product as vegan without a dated source. Amounts come from USDA FoodData Central.
- Rank 1
Hemp seeds31.6 g / 100 gCalculate with Hemp seeds - Rank 2
Pumpkin seeds30.2 g / 100 gCalculate with Pumpkin seeds - Rank 3
Peanuts25.8 g / 100 gCalculate with Peanuts - Rank 4
Seitan25 g / 100 gCalculate with Seitan - Rank 5Peanut butter22.2 g / 100 gCalculate with Peanut butter
- Rank 6
Almonds21.2 g / 100 gCalculate with Almonds - Rank 7Almond butter21 g / 100 gCalculate with Almond butter
- Rank 8
Sunflower seeds20.8 g / 100 gCalculate with Sunflower seeds - Rank 9Tempeh20.3 g / 100 gCalculate with Tempeh
- Rank 10Pistachios20.2 g / 100 gCalculate with Pistachios
- Rank 11Extra-firm tofu18.8 g / 100 gCalculate with Extra-firm tofu
- Rank 12Flaxseeds18.3 g / 100 gCalculate with Flaxseeds
- Rank 13Cashews18.2 g / 100 gCalculate with Cashews
- Rank 14Poppy seeds18 g / 100 gCalculate with Poppy seeds
- Rank 15Natto17.7 g / 100 gCalculate with Natto
- Rank 16Sesame seeds17.7 g / 100 gCalculate with Sesame seeds
- Rank 17
Firm tofu17.3 g / 100 gCalculate with Firm tofu - Rank 18Yuba (tofu skin)17.3 g / 100 gCalculate with Yuba (tofu skin)
- Rank 19Tahini17 g / 100 gCalculate with Tahini
- Rank 20
- Rank 21Smoked tofu17 g / 100 gCalculate with Smoked tofu
- Rank 22Chia seeds16.5 g / 100 gCalculate with Chia seeds
- Rank 23
- Rank 24Walnuts15.2 g / 100 gCalculate with Walnuts
- Rank 25Hazelnuts15 g / 100 gCalculate with Hazelnuts
- Rank 26Brazil nuts14.3 g / 100 gCalculate with Brazil nuts
- Rank 27
Falafel13.3 g / 100 gCalculate with Falafel - Rank 28
Miso12.8 g / 100 gCalculate with Miso - Rank 29
Whole wheat bread12.5 g / 100 gCalculate with Whole wheat bread - Rank 30Fermented tofu12 g / 100 gCalculate with Fermented tofu
- Rank 31Edamame11.9 g / 100 gCalculate with Edamame
- Rank 32White beans9.7 g / 100 gCalculate with White beans
- Rank 33Pecans9.2 g / 100 gCalculate with Pecans
- Rank 34Lentils9 g / 100 gCalculate with Lentils
- Rank 35Pinto beans9 g / 100 gCalculate with Pinto beans
- Rank 36Chickpeas8.9 g / 100 gCalculate with Chickpeas
- Rank 37Black beans8.9 g / 100 gCalculate with Black beans
- Rank 38Kidney beans8.7 g / 100 gCalculate with Kidney beans
- Rank 39Rye bread8.5 g / 100 gCalculate with Rye bread
- Rank 40
Split peas8.3 g / 100 gCalculate with Split peas - Rank 41Navy beans8.2 g / 100 gCalculate with Navy beans
- Rank 42Soy sauce8.1 g / 100 gCalculate with Soy sauce
- Rank 43Macadamia nuts7.9 g / 100 gCalculate with Macadamia nuts
- Rank 44Hummus7.9 g / 100 gCalculate with Hummus
- Rank 45Black-eyed peas7.7 g / 100 gCalculate with Black-eyed peas
- Rank 46Fava beans7.6 g / 100 gCalculate with Fava beans
- Rank 47Mung beans7 g / 100 gCalculate with Mung beans
- Rank 48Lima beans6.8 g / 100 gCalculate with Lima beans
- Rank 49Refried beans5.5 g / 100 gCalculate with Refried beans
- Rank 50Green peas5.4 g / 100 gCalculate with Green peas
- Rank 51
- Rank 52Silken tofu4.8 g / 100 gCalculate with Silken tofu
- Rank 53Baked beans4.8 g / 100 gCalculate with Baked beans
- Rank 54
Quinoa4.4 g / 100 gCalculate with Quinoa - Rank 55
Wild rice4 g / 100 gCalculate with Wild rice - Rank 56Amaranth3.8 g / 100 gCalculate with Amaranth
- Rank 57Couscous3.8 g / 100 gCalculate with Couscous
- Rank 58
Soy milk3.6 g / 100 gCalculate with Soy milk - Rank 59Millet3.5 g / 100 gCalculate with Millet
- Rank 60Soy yogurt3.5 g / 100 gCalculate with Soy yogurt
- Rank 61Buckwheat3.4 g / 100 gCalculate with Buckwheat
- Rank 62
Sweet corn3.4 g / 100 gCalculate with Sweet corn - Rank 63Bulgur3.1 g / 100 gCalculate with Bulgur
- Rank 64
Spinach3 g / 100 gCalculate with Spinach - Rank 65
Artichoke2.9 g / 100 gCalculate with Artichoke - Rank 66White rice2.7 g / 100 gCalculate with White rice
- Rank 67Brown rice2.6 g / 100 gCalculate with Brown rice
- Rank 68Brussels sprouts2.6 g / 100 gCalculate with Brussels sprouts
- Rank 69Oats2.5 g / 100 gCalculate with Oats
- Rank 70
Potato2.5 g / 100 gCalculate with Potato - Rank 71Broccoli2.4 g / 100 gCalculate with Broccoli
- Rank 72Asparagus2.4 g / 100 gCalculate with Asparagus
- Rank 73Barley2.3 g / 100 gCalculate with Barley
- Rank 74
Coconut milk2.3 g / 100 gCalculate with Coconut milk - Rank 75
Mushrooms2.2 g / 100 gCalculate with Mushrooms - Rank 76Polenta2 g / 100 gCalculate with Polenta
- Rank 77
Sweet potato2 g / 100 gCalculate with Sweet potato - Rank 78
Avocado2 g / 100 gCalculate with Avocado - Rank 79Kale1.9 g / 100 gCalculate with Kale
- Rank 80Green beans1.9 g / 100 gCalculate with Green beans
- Rank 81Cauliflower1.8 g / 100 gCalculate with Cauliflower
- Rank 82
Rice noodles1.8 g / 100 gCalculate with Rice noodles - Rank 83Beetroot1.7 g / 100 gCalculate with Beetroot
- Rank 84
Jackfruit1.7 g / 100 gCalculate with Jackfruit - Rank 85Cabbage1.3 g / 100 gCalculate with Cabbage
- Rank 86
Zucchini1.1 g / 100 gCalculate with Zucchini - Rank 87Carrots0.8 g / 100 gCalculate with Carrots
Share the top 10
Top 10 plant protein sources
- Rank 1Hemp seeds31.6 g / 100 g
- Rank 2Pumpkin seeds30.2 g / 100 g
- Rank 3Peanuts25.8 g / 100 g
- Rank 4Seitan25 g / 100 g
- Rank 5Peanut butter22.2 g / 100 g
- Rank 6Almonds21.2 g / 100 g
- Rank 7Almond butter21 g / 100 g
- Rank 8Sunflower seeds20.8 g / 100 g
- Rank 9Tempeh20.3 g / 100 g
- Rank 10Pistachios20.2 g / 100 g
Questions
What does this ranking measure?
Protein grams from USDA FoodData Central for the edible form (cooked beans, firm tofu, and so on). You can sort by protein per 100 g, protein per 100 kcal, or protein in the first portion size in our file.
Are these foods certified vegan?
No. The list is plant foods commonly used in vegan cooking. We do not claim a packaged product is vegan without a source and date. Check labels for additives.
Why does protein per 100 kcal change the order?
Nuts and seeds can be high in protein per 100 g but also high in energy. Protein per 100 kcal highlights foods that deliver more protein for the same calories.
Is this personal nutrition advice?
No. It is a data table for comparison. Needs vary by person, age, and health. Ask a qualified professional for personal advice.