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The plant-based protein sources at the top of USDA data are soy foods and pulses: a cup of tempeh lists about 33.7 grams of protein, a cup of boiled soybeans about 31.3 grams and a cup of boiled lupins about 25.8 grams, according to USDA FoodData Central (SR Legacy), while a cup of boiled lentils lists about 17.9 grams. The tables below rank 34 vegan protein sources in three groups, soy foods and pulses by the cup, nuts and seeds by the ounce, and grains by the cooked cup, with FDC IDs and a percent Daily Value based on the FDA reference for protein.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- In USDA SR Legacy data, a cup of tempeh, boiled soybeans or boiled lupins lists 25.8 to 33.7 grams of protein, and half a cup of firm tofu lists 21.8 grams.
- Boiled lentils, split peas, beans, chickpeas and black-eyed peas list about 13.2 to 17.9 grams of protein per cup in USDA data.
- Among nuts and seeds, 3 tablespoons of hulled hemp seeds (9.5 grams) and an ounce of roasted pumpkin seed kernels (8.5 grams) lead the USDA list.
- Cooked grains list 5.5 to 9.8 grams of protein per cup in USDA data, led by teff, amaranth and quinoa.
- The %DV column divides grams of protein by the FDA Daily Reference Value of 50 grams; a label showing a protein %DV must correct that figure for protein quality under the FDA rule, so labels can show less.
Plant-based protein sources ranked: soy foods and pulses
The table uses USDA SR Legacy entries for cooked pulses, soy foods and soymilk at USDA portions (half a cup for tofu; the green pea row is twice USDA’s half-cup portion). The percent Daily Value (%DV) compares the grams of protein with the FDA Daily Reference Value of 50 grams, and the last column is protein per 100 grams.
| Food (USDA FDC ID) | Serving | Protein | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Tempeh (174272) | 1 cup | 33.7 g | 67% | 319 | 20.3 g |
| Soybeans, mature, boiled (174271) | 1 cup | 31.3 g | 63% | 296 | 18.2 g |
| Lupins, boiled (172424) | 1 cup | 25.8 g | 52% | 198 | 15.6 g |
| Tofu, raw, firm, with calcium sulfate (172475) | 1/2 cup | 21.8 g | 44% | 181 | 17.3 g |
| Edamame, frozen, prepared (168411) | 1 cup | 18.5 g | 37% | 188 | 11.9 g |
| Lentils, boiled (172421) | 1 cup | 17.9 g | 36% | 230 | 9.0 g |
| Split peas, boiled (172429) | 1 cup | 16.3 g | 33% | 231 | 8.3 g |
| Pinto beans, boiled (175200) | 1 cup | 15.4 g | 31% | 245 | 9.0 g |
| Kidney beans, boiled (173740) | 1 cup | 15.3 g | 31% | 225 | 8.7 g |
| Black beans, boiled (173735) | 1 cup | 15.2 g | 30% | 227 | 8.9 g |
| Navy beans, boiled (173746) | 1 cup | 15.0 g | 30% | 255 | 8.2 g |
| Chickpeas, boiled (173757) | 1 cup | 14.5 g | 29% | 269 | 8.9 g |
| Black-eyed peas (cowpeas), boiled (173759) | 1 cup | 13.2 g | 26% | 198 | 7.7 g |
| Green peas, frozen, boiled (170017) | 1 cup | 8.2 g | 16% | 125 | 5.2 g |
| Soymilk, unfortified (172446) | 1 cup | 7.9 g | 16% | 131 | 3.3 g |
Tofu and edamame follow tempeh and soybeans, and boiled lupins, also called lupini beans, list more protein per cup than any other pulse in USDA data. Split peas, pinto beans, kidney beans, black beans, navy beans, chickpeas and black-eyed peas list 13.2 to 16.3 grams per cup in USDA data, and cooked green peas and unfortified soy milk about half as much. See also our high protein vegetables list.
Nuts and seeds by the ounce
This table uses the USDA 1-ounce portion, with 3 tablespoons for hulled hemp and 2 tablespoons for the nut butter row, as USDA lists them. Per 100 grams, the hemp and pumpkin seed rows list about 31.6 and 29.8 grams of protein in USDA data, more than tempeh.
| Food (USDA FDC ID) | Serving | Protein | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Hemp seeds, hulled (170148) | 3 tbsp | 9.5 g | 19% | 166 | 31.6 g |
| Pumpkin seed kernels, roasted (170557) | 1 oz | 8.5 g | 17% | 163 | 29.8 g |
| Peanut butter, smooth (172470) | 2 tbsp | 7.1 g | 14% | 191 | 22.2 g |
| Peanuts, dry-roasted (173806) | 1 oz | 6.9 g | 14% | 166 | 24.4 g |
| Pistachios, dry roasted (170185) | 1 oz | 6.0 g | 12% | 162 | 21.1 g |
| Almonds, dry roasted (170158) | 1 oz | 5.9 g | 12% | 170 | 21.0 g |
| Sunflower seed kernels, dry roasted (170563) | 1 oz | 5.5 g | 11% | 165 | 19.3 g |
| Sesame seed kernels, toasted (170152) | 1 oz | 4.8 g | 10% | 161 | 17.0 g |
| Chia seeds, dried (170554) | 1 oz | 4.7 g | 9% | 138 | 16.5 g |
| Cashews, dry roasted (170571) | 1 oz | 4.3 g | 9% | 163 | 15.3 g |
Our guides to hemp seeds, pumpkin seeds, peanuts, peanut butter, pistachios, almonds, sunflower seeds, sesame seeds, chia seeds and cashews cover each one.
Grains by the cooked cup
| Food (USDA FDC ID) | Serving | Protein | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Teff, cooked (168918) | 1 cup | 9.8 g | 20% | 255 | 3.9 g |
| Amaranth grain, cooked (170683) | 1 cup | 9.3 g | 19% | 251 | 3.8 g |
| Quinoa, cooked (168917) | 1 cup | 8.1 g | 16% | 222 | 4.4 g |
| Whole-wheat pasta, cooked (168910) | 1 cup | 7.0 g | 14% | 174 | 6.0 g |
| Wild rice, cooked (168897) | 1 cup | 6.5 g | 13% | 166 | 4.0 g |
| Millet, cooked (168871) | 1 cup | 6.1 g | 12% | 207 | 3.5 g |
| Buckwheat groats, roasted, cooked (170686) | 1 cup | 5.7 g | 11% | 155 | 3.4 g |
| Bulgur, cooked (170287) | 1 cup | 5.6 g | 11% | 151 | 3.1 g |
| Brown rice, long-grain, cooked (169704) | 1 cup | 5.5 g | 11% | 248 | 2.7 g |
Teff, amaranth and quinoa lead the cooked grains at 8.1 to 9.8 grams per cup in USDA data, ahead of wild rice, millet, buckwheat and brown rice. SR Legacy has no entry for seitan; its vital wheat gluten entry, the wheat protein ingredient, lists about 75.2 grams of protein per 100 grams of the dry flour.
Vegan protein sources and the protein %DV
The %DV column is a plain ratio of grams to the FDA Daily Reference Value of 50 grams. On a real label, the FDA rule at 21 CFR 101.9(c)(7) requires the protein %DV to be calculated from protein multiplied by its protein digestibility-corrected amino acid score (PDCAAS), with any score above 1.00 set at 1.00, and makes the protein %DV optional unless a protein claim is made or the food is for infants or children 1 through 3 years. Under that FDA rule, a packaged bean, nut or grain product can show a lower protein %DV than this table. Our guide to complete protein foods compares the amino acid patterns behind that score.
The 2025-2030 Dietary Guidelines for Americans advise vegetarians and vegans to diversify plant protein sources for amino acid balance, and a 2013 review in the Medical Journal of Australia by Marsh, Munn and Baines states that there is no need to consciously combine plant proteins at each meal as long as a variety of foods are eaten from day to day, because the body maintains a pool of amino acids.
Vegetarian protein sources beyond plants
For people who eat dairy and eggs, the 2025-2030 Dietary Guidelines list dairy and eggs next to beans, peas, lentils, nuts, seeds, tofu and tempeh among the whole foods vegetarians can eat for protein. In USDA SR Legacy data, a cup of lowfat cottage cheese lists about 23.6 grams of protein, a cup of 2% milk about 8.1 grams and one large hard-boiled egg about 6.3 grams. Our guides to the vegetarian diet and the vegan diet explain the different patterns.
What the Dietary Guidelines say
The Dietary Guidelines for Americans, 2020-2025, state that their vegetarian dietary pattern can be achieved by incorporating protein foods from plants, and describe it as higher in soy products, particularly tofu and other processed soy products; beans, peas and lentils; nuts and seeds; and whole-grain choices. Their nuts and seeds subgroup covers all nuts (tree nuts and peanuts), nut butters, seeds and seed butters, and soy includes tofu, tempeh and products made from soy flour, soy protein isolate and soy concentrate.
The 2025-2030 Guidelines add that vegan diets show broader nutrient shortfalls, naming vitamins A, D, E, B6 and B12, riboflavin, niacin, choline, calcium, iron, magnesium, phosphorus, potassium, zinc and protein, and suggest monitoring nutrient status periodically, especially for iron, vitamin B12, vitamin D, calcium and iodine. The 2020-2025 edition notes that B12 is present only in animal source foods and that plant foods contain only non-heme iron, which the body absorbs less readily than heme iron. Our lists of B12 food sources, foods high in iron and foods high in zinc cover those nutrients.
On protein itself, a 2019 review in Nutrients by Mariotti and Gardner concluded that foods such as legumes, nuts and seeds are sufficient to achieve full protein adequacy in adults who eat vegetarian or vegan diets, and that the question of any amino acid shortage has been substantially overstated. Mariotti and Gardner disclose a research contract with a French plant oil and protein organization.
Notes on the data
- Food allergens: FDA lists peanuts, soybeans, tree nuts, wheat and sesame among the nine major food allergens, so many high protein vegan foods in these tables carry an allergen statement on the label.
- Values vary: USDA SR Legacy figures are averages for generic foods; the Nutrition Facts label on a packaged food is the figure for that product, and the FDA rule (21 CFR 101.9) lets a label round protein to the nearest gram.
- More lists: the high protein foods guide ranks protein in USDA data across every food group.
Frequently Asked Questions
Which plant food has the most protein per serving?
In USDA data, a cup of tempeh lists about 33.7 grams of protein, followed by a cup of boiled soybeans (31.3 grams) and a cup of boiled lupins (25.8 grams).
How much protein is in a cup of lentils or beans?
USDA lists about 17.9 grams for a cup of boiled lentils and 14.5 to 15.4 grams for a cup of boiled pinto, black, navy or kidney beans or chickpeas.
Do plant proteins need to be combined at each meal?
A 2013 review in the Medical Journal of Australia says no, as long as a variety of foods are eaten from day to day, and the 2025-2030 Dietary Guidelines advise diversifying plant protein sources for amino acid balance.
Why does the %DV here differ from a label?
This table divides grams of protein by the FDA Daily Reference Value of 50 grams. A label must use protein corrected by its PDCAAS under the FDA rule, which can lower the figure.
Are vegetarian protein sources different from vegan ones?
Vegetarian patterns can include dairy and eggs, which USDA lists at about 8.1 grams of protein for a cup of 2% milk and 6.3 grams for a large egg. Vegan patterns rely on the plant foods above.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Complete Protein Foods: USDA Amino Acid Data, Ranked, Vegan Diet: What It Is, Key Nutrients and How to Plan It, High Protein Vegetables: USDA Protein per Cup, Ranked, Tofu: USDA Nutrition, Protein, Calories and Types of Tofu.