HomeVegetarian Protein Food List — High Protein Plant-Based Foods for Weight Loss
By Laura Ng
Next time any ignorant "meat heads" challenge you by saying eating vegetarians can't get enough proteins, just lead them to this protein food list, and shock them!
List of Protein-Rich Foods from Plant Sources
| Food | Quantity | Protein (g) | Protein (g/100 Cals) |
| Tempeh | 1 cup | 41 | 9.3 |
| Seitan (wheat gluten) | 3 oz | 31 | 22.1 |
| Soybeans, cooked | 1 cup | 29 | 9.6 |
| Lentils, cooked | 1 cup | 18 | 7.8 |
| Black beans, cooked | 1 cup | 15 | 6.7 |
| Kidney beans, cooked | 1 cup | 13 | 6.4 |
| Veggie burger | 1 patty | 13 | 13 |
| Chickpeas, cooked | 1 cup | 12 | 4.2 |
| Veggie baked beans | 1 cup | 12 | 5 |
| Pinto beans, cooked | 1 cup | 12 | 5.7 |
| Black-eyed peas, cooked | 1 cup | 11 | 6.2 |
| Tofu, firm | 4 oz | 11 | 11.7 |
| Lima beans, cooked | 1 cup | 10 | 5.7 |
| Quinoa, cooked | 1 cup | 9 | 3.5 |
| Tofu, regular | 4 oz | 9 | 10.6 |
| Bagel | 3 oz | 9 | 3.9 |
| Peas, cooked | 1 cup | 9 | 6.4 |
| Textured Vegetable Protein (TVP), cooked | 1/2 cup | 8 | 8.4 |
| Peanut butter | 2 tbsp | 8 | 4.3 |
| Veggie hot dog | 1 link | 8 | 13.3 |
| Spaghetti, cooked | 1 cup | 8 | 3.7 |
| Almonds | 1/4 cup | 8 | 3.7 |
| Soy milk, plain | 1 cup | 7 | 7 |
| Soy yogurt, plain | 6 oz | 6 | 4 |
| Bulgur, cooked | 1 cup | 6 | 3.7 |
| Sunflower seeds | 1/4 cup | 6 | 3.3 |
| Whole wheat bread | 2 slices | 5 | 3.9 |
| Cashews | 1/4 cup | 5 | 2.7 |
| Almond butter | 2 tbsp | 5 | 2.4 |
| Brown rice, cooked | 1 cup | 5 | 2.1 |
| Spinach, cooked | 1 cup | 5 | 13 |
| Broccoli, cooked | 1 cup | 4 | 6.8 |
| Potato | 6 oz | 4 | 2.7 |
I personally don't recommend eating textured vegetable protein (TVP) as meat substitute since it's after all a processed food high in sodium and sugar. Where possible, choose monkey head mushroom (Hericium erinaceus) instead because not only it gives you a natural meat-like texture, but can fulfill your protein needs easily (carries about 26.3g of protein in every 100g).
Other species of mushrooms work fine as well, like abalone mushroom, shiitake mushroom, oyster mushroom, portobello mushroom etc.
Alternatively, add some nutritious organic GMO-free protein powder (see below) in your meal plans to ensure you get enough protein for your daily needs.
