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Food rankings

High-protein plant foods

Beans and legumes, grains, nuts, seeds, and soy foods ranked by protein per 100 g: the top 40 of the 44 in our database, plus the ones with the most protein per serving.

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Data
USDA FoodData Central

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How this list is built

The list includes the foods in our beans and legumes, grains, and nuts and seeds categories, plus soy foods from other categories (firm tofu, unsweetened soy milk). The main table ranks them by grams of protein per 100 g; when two foods tie, protein per 100 kcal decides.

The second table ranks by protein per typical serving, and the order changes: a serving of cooked beans or lentils provides more protein than the handful of nuts or spoonful of seeds people usually eat.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 plant foods with the most protein per 100 g

40 plant foods ranked by protein per 100 g, highest first. For drinks, values are per 100 ml.

  1. Pumpkin seeds (pepitas)Protein per calorie 5.2 g/100 kcal · Protein 7.5 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density29.8g/100 g
  2. PeanutsProtein per calorie 4.6 g/100 kcal · Protein 6.5 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density25.8g/100 g
  3. Dry-roasted peanutsProtein per calorie 4.2 g/100 kcal · Protein 7.3 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density24.4g/100 g
  4. Peanut butterProtein per calorie 3.7 g/100 kcal · Protein 3.6 g per serving · Typical serving 16 g (0.6 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density22.2g/100 g
  5. AlmondsProtein per calorie 3.7 g/100 kcal · Protein 5.3 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density21.2g/100 g
  6. PistachiosProtein per calorie 3.6 g/100 kcal · Protein 5.1 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density20.2g/100 g
  7. Sunflower seedsProtein per calorie 3.3 g/100 kcal · Protein 4.8 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density19.3g/100 g
  8. FlaxseedsProtein per calorie 3.4 g/100 kcal · Protein 1.8 g per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density18.3g/100 g
  9. CashewsProtein per calorie 3.3 g/100 kcal · Protein 4.6 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density18.2g/100 g
  10. Sesame seedsProtein per calorie 3.1 g/100 kcal · Protein 1.6 g per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density17.7g/100 g
  11. Chia seedsProtein per calorie 3.4 g/100 kcal · Protein 2.5 g per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density16.5g/100 g
  12. WalnutsProtein per calorie 2.3 g/100 kcal · Protein 3.8 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density15.2g/100 g
  13. HazelnutsProtein per calorie 2.4 g/100 kcal · Protein 3.8 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density15g/100 g
  14. AmaranthProtein per calorie 3.7 g/100 kcal · Protein 4.1 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density13.6g/100 g
  15. Rolled oatsProtein per calorie 3.5 g/100 kcal · Protein 5.3 g per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density13.2g/100 g
  16. Air-popped popcornProtein per calorie 3.3 g/100 kcal · Protein 3.9 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density12.9g/100 g
  17. Whole-wheat breadProtein per calorie 4.9 g/100 kcal · Protein 5 g per serving · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber12.4g/100 g
  18. EdamameProtein per calorie 9.8 g/100 kcal · Protein 8.9 g per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating11.9g/100 g
  19. Cooked white beansProtein per calorie 7 g/100 kcal · Protein 14.6 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating9.7g/100 g
  20. Firm tofuProtein per calorie 11.6 g/100 kcal · Protein 9 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density9g/100 g
  21. Cooked lentilsProtein per calorie 7.8 g/100 kcal · Protein 13.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating9g/100 g
  22. Cooked pinto beansProtein per calorie 6.3 g/100 kcal · Protein 13.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating9g/100 g
  23. Cooked black beansProtein per calorie 6.7 g/100 kcal · Protein 13.3 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating8.9g/100 g
  24. Cooked chickpeasProtein per calorie 5.4 g/100 kcal · Protein 13.3 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating8.9g/100 g
  25. White breadProtein per calorie 3.3 g/100 kcal · Protein 3.5 g per serving · Typical serving 40 g (1.5 oz) · Satiety 1/58.9g/100 g
  26. Cooked kidney beansProtein per calorie 6.8 g/100 kcal · Protein 13 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating8.7g/100 g
  27. Rye breadProtein per calorie 3.3 g/100 kcal · Protein 3.4 g per serving · Typical serving 40 g (1.5 oz) · Satiety 2/5High in fiber8.5g/100 g
  28. Flour tortillaProtein per calorie 2.7 g/100 kcal · Protein 3.7 g per serving · Typical serving 45 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density8.2g/100 g
  29. Brown rice cakesProtein per calorie 2.1 g/100 kcal · Protein 1.5 g per serving · Typical serving 18 g (0.6 oz) · Satiety 1/5High in fiberHigh energy density8.2g/100 g
  30. Cooked fava beansProtein per calorie 6.9 g/100 kcal · Protein 11.4 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating7.6g/100 g
  31. Corn taco shell (tostada)Protein per calorie 1.3 g/100 kcal · Protein 1.8 g per serving · Typical serving 28 g (1 oz) · Satiety 1/5High in fiberHigh energy density6.4g/100 g
  32. Cooked whole-wheat pastaProtein per calorie 4 g/100 kcal · Protein 9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber6g/100 g
  33. Cooked pastaProtein per calorie 3.7 g/100 kcal · Protein 8.7 g per serving · Typical serving 150 g (5.5 oz) · Satiety 2/55.8g/100 g
  34. Corn tortillaProtein per calorie 2.6 g/100 kcal · Protein 1.7 g per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in fiber5.7g/100 g
  35. ArepaProtein per calorie 2.5 g/100 kcal · Protein 4.9 g per serving · Typical serving 90 g (3 oz) · Satiety 1/55.5g/100 g
  36. Cooked green peasProtein per calorie 6.4 g/100 kcal · Protein 5.4 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.4g/100 g
  37. Cooked quinoaProtein per calorie 3.7 g/100 kcal · Protein 6.6 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/54.4g/100 g
  38. Cooked couscousProtein per calorie 3.4 g/100 kcal · Protein 5.7 g per serving · Typical serving 150 g (5.5 oz) · Satiety 3/5Easy to digest3.8g/100 g
  39. Cooked sweet cornProtein per calorie 3.6 g/100 kcal · Protein 3.4 g per serving · Typical serving 100 g (3.5 oz) · Satiety 4/5Low energy density3.4g/100 g
  40. Unsweetened soy milkProtein per calorie 8.7 g/100 kcal · Protein 7.2 g per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating2.9g/100 g

Most plant protein per typical serving

20 plant foods ranked by the protein in a typical serving. For drinks, values are per 100 ml.

  1. Cooked white beansCalories 209 kcal per serving · Fiber 9.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating14.6g per serving
  2. Cooked lentilsCalories 174 kcal per serving · Fiber 11.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating13.5g per serving
  3. Cooked pinto beansCalories 215 kcal per serving · Fiber 13.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating13.5g per serving
  4. Cooked black beansCalories 198 kcal per serving · Fiber 13.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating13.3g per serving
  5. Cooked chickpeasCalories 246 kcal per serving · Fiber 11.4 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating13.3g per serving
  6. Cooked kidney beansCalories 191 kcal per serving · Fiber 11.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating13g per serving
  7. Cooked fava beansCalories 165 kcal per serving · Fiber 8.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating11.4g per serving
  8. Firm tofuCalories 78 kcal per serving · Fiber 0.9 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density9g per serving
  9. Cooked whole-wheat pastaCalories 224 kcal per serving · Fiber 5.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber9g per serving
  10. EdamameCalories 91 kcal per serving · Fiber 3.9 g per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating8.9g per serving
  11. Cooked pastaCalories 237 kcal per serving · Fiber 2.7 g per serving · Typical serving 150 g (5.5 oz) · Satiety 2/58.7g per serving
  12. Pumpkin seeds (pepitas)Calories 144 kcal per serving · Fiber 1.6 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.5g per serving
  13. Dry-roasted peanutsCalories 176 kcal per serving · Fiber 2.5 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.3g per serving
  14. Unsweetened soy milkCalories 83 kcal per serving · Fiber 1.3 g per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating7.2g per serving
  15. Cooked quinoaCalories 180 kcal per serving · Fiber 4.2 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/56.6g per serving
  16. PeanutsCalories 142 kcal per serving · Fiber 2.1 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density6.5g per serving
  17. Cooked couscousCalories 168 kcal per serving · Fiber 2.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 3/5Easy to digest5.7g per serving
  18. Cooked green peasCalories 84 kcal per serving · Fiber 5.5 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.4g per serving
  19. AlmondsCalories 145 kcal per serving · Fiber 3.1 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density5.3g per serving
  20. Rolled oatsCalories 152 kcal per serving · Fiber 4 g per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density5.3g per serving

How to use this list

Plant protein usually comes with fiber and, in nuts and seeds, with a lot of calories in a small volume. With a small appetite, cooked beans and lentils, tofu, and edamame give you more protein per serving; nuts and seeds work better as small add-ons.

Beans and legumes can cause gas, which can be more noticeable on a GLP-1 medication because the stomach empties more slowly. Many people do better with small servings, increased gradually.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Plant Protein on GLP-1 Medications: How to Reach Your Target Without Meat.

Related tool

To work out how much protein you need per day and per meal, use the daily protein calculator.

Other food rankings

Protein

Fiber

Calories and macros

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .