Vegetarian Protein Sources

Here are a few vegetarian protein sources listed in order of highest to lowest in protein:

Food Amount Protein (gm)
Tempeh 1 cup 41
Seitan 3 ounces 31
Soybeans, cooked 1 cup 29
Cous-Cous 1 cup 22
Lentils, cooked 1 cup 18
Refried Beans 1 cup 15.5
Black beans, cooked 1 cup 15
Garbanzo Beans 1 cup 14.5
Kidney beans, cooked 1 cup 13
Veggie burger 1 patty 13

Food  Amount Protein (gm)
Yogurt 1 cup 13
Chickpeas, cooked 1 cup 12
Pinto beans, cooked 1 cup 12
Veggie baked beans 1 cup 12
Black-eyed peas, cooked 1 cup 11
Tofu, firm 4 ounces 11
Avocado 1 medium 10
Cheese, Cottage 1 cup 10
Lima beans, cooked 1 cup 10
Bagel 1 med. (3oz) 9
Peas, cooked 1 cup 9
Quinoa, cooked 1 cup 9
Tofu, regular 4 ounces 9
Almonds 1/4 cup 8
Peanut butter 2 Tbsp 8
Spaghetti, cooked 1 cup 8
Textured Vegetable Protein (TVP), cooked 1/2 cup 8
Veggie dog 1 link 8
Cheese, Cheddar 1 oz 7.1
Soy milk, commercial, plain 1 cup 7
Peanuts 1 oz 6.5
Sesame Seeds 1 oz 6.5
Bulgur, cooked 1 cup 6
Egg, Chicken 1 medium 6
Soy yogurt, plain 6 ounces 6
Sunflower seeds 1/4 cup 6
Pistachios 1 oz 5.8
Almond butter 2 Tbsp 5
Broccoli, cooked 1 cup 5
Brown rice, cooked 1 cup 5
Cashews 1/4 cup (1 oz) 5
Spinach, cooked 1 cup 5
Whole wheat bread 2 slices 5
Potato 1 med. (6 oz) 4

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