Sources of protein are abundant in plants, but let’s take a look at some of the foods with the highest amounts.
For a quick reference, here’s a list of plant-based foods, ranked by protein amount per serving.
| Food | Volume | Calories | Protein (g) |
|---|---|---|---|
| Seitan | 1/3 cup | 95 | 19.1 |
| Lupini beans | 1/2 cup | 128 | 17.2 |
| Tempeh | 1/2 cup | 163 | 17.2 |
| Firm tofu | 1/2 cup | 106 | 14.8 |
| Hemp seeds | 3 tbsp | 166 | 9.5 |
| Peanuts, raw | 1/4 cup | 207 | 9.4 |
| Brown/red/green lentils | 1/2 cup | 115 | 8.9 |
| Edamame | 1/2 cup | 90 | 8.5 |
| Yellow/green split peas | 1/2 cup | 116 | 8.2 |
| Peas, cooked | 1 cup | 125 | 8.2 |
| Quinoa, cooked | 1 cup | 222 | 8.1 |
| Sun-dried tomatoes | 1 cup | 139 | 7.6 |
| Black/pinto/lima beans | 1/2 cup | 114 | 7.6 |
| Chickpeas | 1/2 cup | 135 | 7.3 |
| Kidney beans | 1/2 cup | 110 | 7.1 |
Other Foods High in Protein
Buckwheat is my honorable mention for this list. You get 5.7 grams of protein for 1 cup of cooked groats. So they don’t quite make the cut here, but they are my favorite and most regularly consumed source of protein. Buckwheat is great for savory and sweet meals, can be eaten hot or cold, and have a delicious earthy taste!
Rolled oats are another great option, with 5.3 grams of protein per 1/2 cup (dry). Oats are my go-to for breakfast, I always keep a mason jar pre-mixed with nuts and seeds, so it’s a complete meal ready to go – just heat with water and top with berries!
It’s worth noting that powders, such as pea protein, brown rice protein and spirulina, are also great sources! They are left off the list above simply because they generally fall into the supplements category.
Bottom Line
- Protein is easy to find in delicious plant foods.
- Don’t stress! It’s likely that you’re getting enough protein from the foods you’re already eating.
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