Top Vegetarian Food High in Protein

About Vegetarian Food and Protein

There are quite a number of vegetarian foods rich in protein, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest protein vegetarian food include spirulina, peanut flour, soy flour, nutritional yeast, parmesan cheese, hemp seeds, dijon mustard, peanuts, mung bean and wheat germ. Other protein rich vegetarian food are cheddar cheese, mozzarella cheese, goat cheese, almonds, pistachio, cocoa powder, fried tofu, pumpkin seeds, flaxseeds and cashews.

We calculated the top vegetarian foods for protein by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetarian foods highest in protein.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spirulina (dried)

image of spirulina

In 1 tsp, spirulina has 1.3g of protein, or about 3% of daily values for women and 2% for men.
Protein
1.3g in
1 tsp (2.33g)
40g in
200 Calories (69g)
3%
2%
79%
73%
Complete nutrition for Spirulina

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 31g of protein, or about 63% of daily values for women and 58% for men.
Protein
31g in
1 cup (60g)
32g in
200 Calories (61g)
63%
58%
64%
59%
Complete nutrition for Peanut Flour

Soy Flour

image of soy flour

In 1 cup, soy flour has 44g of protein, or about 88% of daily values for women and 81% for men.
Protein
44g in
1 cup (88g)
27g in
200 Calories (54g)
88%
81%
54%
50%
Complete nutrition for Soy Flour

Nutritional Yeast

image of nutritional yeast

1 tbsp of nutritional yeast contains 4.9g of protein, or about 10% of daily values for women and 9% for men.
Protein
4.9g in
1 tbsp (12g)
25g in
200 Calories (62g)
10%
9%
50%
46%
Complete nutrition for Nutritional Yeast

Parmesan Cheese

image of parmesan cheese

In 1 cup, parmesan cheese has 31g of protein, or about 63% of daily values for women and 58% for men.
Protein
31g in
1 cup (88g)
18g in
200 Calories (51g)
63%
58%
36%
34%
Complete nutrition for Parmesan Cheese

Hemp Seeds

image of hemp seeds

1 tbsp of hemp seed contains 3.2g of protein, or about 6% for adults.
Protein
3.2g in
1 tbsp (10g)
11g in
200 Calories (36g)
6%
6%
23%
21%
Complete nutrition for Hemp Seeds

Dijon Mustard (ground)

image of dijon mustard

In 1 tbsp, dijon mustard has 1.6g of protein, or about 3% for adults.
Protein
1.6g in
1 tbsp (6.3g)
10g in
200 Calories (39g)
3%
3%
21%
19%
Complete nutrition for Dijon Mustard

Peanuts

image of peanuts

1 cup of peanut contains 36g of protein, or about 71% of daily values for women and 66% for men.
Protein
36g in
1 cup (146g)
8.3g in
200 Calories (34g)
71%
66%
17%
15%
Complete nutrition for Peanuts

Mung Bean (raw)

image of mung bean

In 1 cup, mung bean has 49g of protein, or about 99% of daily values for women and 91% for men.
Protein
49g in
1 cup (207g)
14g in
200 Calories (58g)
99%
91%
28%
25%
Complete nutrition for Mung Bean

Wheat Germ

image of wheat germ

1 cup of wheat germ contains 27g of protein, or about 53% of daily values for women and 49% for men.
Protein
27g in
1 cup (115g)
13g in
200 Calories (56g)
53%
49%
26%
24%
Complete nutrition for Wheat Germ

Cheddar Cheese

image of cheddar cheese

In 1 cup, cheddar cheese has 30g of protein, or about 60% of daily values for women and 56% for men.
Protein
30g in
1 cup (132g)
11g in
200 Calories (50g)
60%
56%
23%
21%
Complete nutrition for Cheddar Cheese

Mozzarella Cheese

image of mozzarella cheese

1 cup of mozzarella cheese contains 25g of protein, or about 49% of daily values for women and 46% for men.
Protein
25g in
1 cup (114g)
14g in
200 Calories (63g)
49%
46%
27%
25%
Complete nutrition for Mozzarella Cheese

Goat Cheese

image of goat cheese

In 1 fl, goat cheese has 6.1g of protein, or about 12% of daily values for women and 11% for men.
Protein
6.1g in
1 fl (28.35g)
12g in
200 Calories (55g)
12%
11%
24%
22%
Complete nutrition for Goat Cheese

Almonds

image of almonds

1 cup of almond contains 30g of protein, or about 60% of daily values for women and 56% for men.
Protein
30g in
1 cup (143g)
7.3g in
200 Calories (35g)
60%
56%
15%
14%
Complete nutrition for Almonds

Pistachio

image of pistachio

In 1 cup, pistachio has 26g of protein, or about 52% of daily values for women and 48% for men.
Protein
26g in
1 cup (123g)
7.4g in
200 Calories (35g)
52%
48%
15%
14%
Complete nutrition for Pistachio

Cocoa Powder

image of cocoa powder

1 cup of cocoa powder contains 17g of protein, or about 34% of daily values for women and 31% for men.
Protein
17g in
1 cup (86g)
17g in
200 Calories (88g)
34%
31%
34%
32%
Complete nutrition for Cocoa Powder

Fried Tofu

image of fried tofu

In 1 1/2, fried tofu has 11g of protein, or about 21% of daily values for women and 20% for men.
Protein
11g in
1 1/2 (56g)
14g in
200 Calories (74g)
21%
20%
28%
26%
Complete nutrition for Fried Tofu

Pumpkin Seeds

image of pumpkin seeds

1 cup of pumpkin seed contains 12g of protein, or about 24% of daily values for women and 22% for men.
Protein
12g in
1 cup (64g)
8.3g in
200 Calories (45g)
24%
22%
17%
15%
Complete nutrition for Pumpkin Seeds

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 31g of protein, or about 61% of daily values for women and 57% for men.
Protein
31g in
1 cup (168g)
6.9g in
200 Calories (37g)
61%
57%
14%
13%
Complete nutrition for Flaxseeds

Cashews

image of cashews

1 oz of cashew contains 5.2g of protein, or about 10% for adults.
Protein
5.2g in
1 oz (28.35g)
6.6g in
200 Calories (36g)
10%
10%
13%
12%
Complete nutrition for Cashews


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