Vegetarian sources, ranked by protein per serving
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100 g · Legumes & Soy
100 g is approximately ½ cup, loosely packed
Cottage cheese
1 cup · Eggs & Dairy
1 cup is approximately 225 g
Textured vegetable protein (dry)
1/2 cup · Legumes & Soy
½ cup dry is approximately 34 g, or 1 cup once rehydrated
Pea protein powder
1 scoop (30 g) · Supplements
1 scoop is approximately 30 g or ¼ cup, loosely packed
Whey protein powder
1 scoop (30 g) · Supplements
1 scoop is approximately 30 g or ¼ cup
Halloumi
100 g · Eggs & Dairy
100 g is approximately 3–4 slices, 1 cm thick
Greek yogurt
1 cup · Eggs & Dairy
1 cup is approximately 240 g
Tempeh
100 g · Legumes & Soy
100 g is approximately ½ cup, crumbled or sliced
Skyr
1 cup · Eggs & Dairy
1 cup is approximately 245 g
Lentils (cooked)
1 cup · Legumes & Soy
1 cup cooked is approximately 198 g, from ½ cup dry
Paneer
100 g · Eggs & Dairy
100 g is approximately ½ cup, cubed
Edamame
1 cup · Legumes & Soy
1 cup is approximately 155 g, shelled
Adzuki beans (cooked)
1 cup · Legumes & Soy
1 cup cooked is approximately 195 g
Split peas (cooked)
1 cup · Legumes & Soy
1 cup cooked is approximately 196 g, from ½ cup dry
Chickpeas (cooked)
1 cup · Legumes & Soy
1 cup is approximately 164 g, about ⅔ of a drained 15-oz can
Black beans (cooked)
1 cup · Legumes & Soy
1 cup is approximately 172 g, about ¾ of a drained 15-oz can
Red kidney beans (cooked)
1 cup · Legumes & Soy
1 cup is approximately 177 g, about ¾ of a drained 15-oz can
Pinto beans (cooked)
1 cup · Legumes & Soy
1 cup is approximately 171 g, cooked
Tofu (firm)
100 g · Legumes & Soy
100 g is approximately ½ cup, diced
Navy beans (cooked)
1 cup · Legumes & Soy
1 cup is approximately 182 g, cooked
Mung beans (cooked)
1 cup · Legumes & Soy
1 cup cooked is approximately 193 g
Ricotta
1/2 cup · Eggs & Dairy
½ cup is approximately 124 g
Black-eyed peas (cooked)
1 cup · Legumes & Soy
1 cup is approximately 170 g, cooked
Eggs
2 large · Eggs & Dairy
2 large eggs are approximately 100 g without the shell
Quark
1/2 cup · Eggs & Dairy
½ cup is approximately 120 g
Kefir
1 cup · Eggs & Dairy
1 cup is approximately 240 ml (8 fl oz)
Egg whites
3 large · Eggs & Dairy
3 large egg whites are approximately 100 g or ½ cup
Hemp seeds
3 tbsp · Nuts & Seeds
3 tbsp is approximately 30 g
Parmesan
1 oz (28 g) · Eggs & Dairy
1 oz (28 g) is approximately ¼ cup grated
Pumpkin seeds
1 oz (28 g) · Nuts & Seeds
1 oz (28 g) is approximately ¼ cup
Amaranth (cooked)
1 cup · Grains
1 cup cooked is approximately 246 g, from ½ cup dry
Soy milk (unsweetened)
1 cup · Legumes & Soy
1 cup is approximately 240 ml (8 fl oz)
Peanut butter
2 tbsp · Nuts & Seeds
2 tbsp is approximately 32 g
Quinoa (cooked)
1 cup · Grains
1 cup cooked is approximately 185 g, from ⅓ cup dry
Whole wheat bread
2 slices · Grains
2 slices are approximately 56–60 g
Soy yogurt (unsweetened)
1 cup · Legumes & Soy
1 cup is approximately 245 g
Green peas (cooked)
1 cup · Legumes & Soy
1 cup cooked is approximately 160 g
Milk
1 cup · Eggs & Dairy
1 cup is approximately 240 ml (8 fl oz)
Peanuts
1 oz (28 g) · Nuts & Seeds
1 oz (28 g) is approximately ¼ cup or 28–30 kernels
Whole wheat pasta (cooked)
1 cup · Grains
1 cup cooked is approximately 140 g, from ⅔ cup dry
Tofu (soft)
100 g · Legumes & Soy
100 g is approximately ⅓ cup, crumbled
Almond butter
2 tbsp · Nuts & Seeds
2 tbsp is approximately 32 g
Cheddar cheese
1 oz (28 g) · Eggs & Dairy
1 oz (28 g) is approximately ¼ cup shredded or 1 slice
Almonds
1 oz (28 g) · Nuts & Seeds
1 oz (28 g) is approximately 23 almonds or ¼ cup whole
Sunflower seeds
1 oz (28 g) · Nuts & Seeds
1 oz (28 g) is approximately ¼ cup, hulled
Buckwheat (cooked)
1 cup · Grains
1 cup cooked is approximately 168 g
Oats (dry)
1/2 cup · Grains
½ cup dry is approximately 40 g and makes about 1 cup cooked
Mozzarella
1 oz (28 g) · Eggs & Dairy
1 oz (28 g) is approximately ¼ cup shredded or 1 small ball
Hummus
1/4 cup · Legumes & Soy
¼ cup is approximately 4 tablespoons (60 g)
Chia seeds
2 tbsp · Nuts & Seeds
2 tbsp is approximately 28 g (1 oz)
Cashews
1 oz (28 g) · Nuts & Seeds
1 oz (28 g) is approximately 18 cashews or ¼ cup
Tahini
2 tbsp · Nuts & Seeds
2 tbsp is approximately 30 g
Tofu (silken)
100 g · Legumes & Soy
100 g is approximately ⅓ cup, blended smooth
Nutritional yeast
2 tbsp · Supplements
2 tbsp is approximately 10 g of flakes
Walnuts
1 oz (28 g) · Nuts & Seeds
1 oz (28 g) is approximately 14 halves or ¼ cup
Flax seeds
2 tbsp · Nuts & Seeds
2 tbsp is approximately 20 g, ground
Feta
1 oz (28 g) · Eggs & Dairy
1 oz (28 g) is approximately ¼ cup, crumbled