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Vegetarian Protein Sources

You are here: Home / Nutrition / Vegetarian Protein Sources

In response to the question of "Where do you get your protein?," I put together this chart of the top plant based sources of protein. You can see comparison of vegetables to animal sources here.

How To Use this table
The first column lists the food. The second has how many grams of protein are in 1 cup of the food. The third has how many calories you'll consume in the 1 cup and the fourth has how many of those calories are from protein. The final column determines how many grams of protein are in 100 calories of the item.

You can sort each column to see foods in alphabetical order, or the highest and lowest value in each column.

Not all of these foods can be consumed in 1 cup increments. I can only use about 1 teaspoon of spirulina in a smoothie before the taste is too overpowering. Also, one cup of nut butters are a lot of calories.

Food
(1 Cup)
Protein  (Grams)Calories (kcal)% of Protein CaloriesGrams Protein in 100 kcal
Arugula1580.0%20.0
Watercress1.0457.2%14.3
Spinach1.01040.0%10.0
Chard,
Swiss
1.0757.1%14.3
Collard
Greens
1.01136.4%9.1
Mixed
Greens
1.01040.0%10.0
Celery0.71518.7%4.7
Mustard
Greens
1.615.142.4%10.6
Cucumber0.61615.0%3.8
Portobello Mushroom2.02040.0%10.0
Zucchini1.92037.4%9.4
Yellow Squash1.32025.6%6.4
Eggplant0.82115.8%4.0
Lemon
(each)
1.32223.6%5.9
Cabbage1.12220.7%5.2
Cauliflower2.12532.8%8.2
Broccoli2.63133.2%8.3
Tomatoes1.53218.8%4.7
Kale2.23326.8%6.7
Green Beans1.83421.5%5.4
Figs
(each)
0.4374.3%1.1
Brussels Sprouts3.03831.6%7.9
Asparagus4.34043.2%10.8
Kiwi
(each)
0.8427.6%1.9
Red Pepper1.54613.0%3.3
Watermelon0.946.27.5%1.9
Pumpkin
(cooked)
1.84914.7%3.7
Onion1.64913.1%3.3
Strawberries1.0497.8%2.0
Carrots1.2509.5%2.4
Peach (each)1.4599.2%2.3
Cantaloupe1.5609.9%2.5
Blackberries2.06212.9%3.2
Orange (each)1.2627.9%2.0
Artichoke (cooked)3.56421.7%5.4
Raspberries1.5649.3%2.3
Beet2.87415.1%3.8
Cherries1.2746.5%1.6
Apricot2.37512.3%3.1
Butternut Squash1.8829.0%2.2
Grapefruit (each)1.6827.8%2.0
Blueberries1.1835.3%1.3
Pear (each)0.7962.8%0.7
Banana (each)1.31055.0%1.2
Grapes1.11104.0%1.0
Sweet
Potato
2.01127.1%1.8
Apple (each)0.61162.1%0.5
Green Peas7.911727.0%6.8
Mango
(each)
1.11452.9%0.7
Quinoa
(cooked)
6.016015.0%3.8
Wild Rice7.0165.616.9%4.2
Oatmeal (Steel cut, cooked)7.017016.5%4.1
Nutritional
Yeast
25.018055.6%13.9
Cocoa Powder17.519136.6%9.2
Cannellini
Beans
12.020024.0%6.0
Brown
Rice
4.52009.0%2.3
Millet (cooked)6.120711.8%2.9
Dulse16.020830.8%7.7
Kidney
Beans
13.521525.1%6.3
Plantain (each)2.32184.3%1.1
Black
Beans
15.222726.9%6.7
Lentils18.023031.3%7.8
Chickpeas14.526921.6%5.4
Coconut Meat, Fresh2.72833.8%1.0
Avocado (each)4.02895.6%1.4
Spirulina Powder48.630464.0%16.0
Chlorella
Powder
96.048080.0%20.0
Flax
Seed Meal
24.048020.0%5.0
Dates,
Medjool
3.44902.8%0.7
Buckwheat22.558315.4%3.9
Miso
(Brown Rice)
24.059616.1%4.0
Macademia Nuts12.06008.0%2.0
Forbidden Rice18.260612.0%3.0
Hemp Seeds40.067223.8%6.0
Maca
Root Powder
48.072026.7%6.7
Cashews20.072011.1%2.8
Amaranth28.272915.5%3.9
Mesquite
Powder
16.07528.5%2.1
Walnuts32.076816.7%4.2
Sunflower Seeds28.080014.0%3.5
Pine
Nuts
16.08008.0%2.0
Almonds31.082315.1%3.8
Sesame
Seeds
25.583212.3%3.1
Pecans12.08405.7%1.4
Chia Seeds 48.096020.0%5.0
Pumpkin
Seeds
42.7101316.9%4.2
Tahini40.0136011.8%2.9
Cashew
Butter
44.8150411.9%3.0
Almond Butter64.0152016.8%4.2
Peanut Butter56.0152014.7%3.7

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