Goal-Based Food Ranking

Foods high in protein, vegetarian

This guide presents common foods ranked by protein from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine.

Ranking Rule

Ranked by protein per 100 g, from highest concentration to lowest concentration, for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods.

Foods high in protein, vegetarian
Rank	Food	Value (per 100 g)	Per serving
1	Soy meal, defatted, raw	49.2 g	60 g (1 cup)
2	Soy flour, full-fat, raw	37.81 g	31.8 g (1 cup, stirred)
3	Soybeans, mature seeds, raw	36.49 g	67.9 g (1 cup)
4	Lupins, mature seeds, raw	36.17 g	65.1 g (1 cup)
5	Cheese, parmesan, hard	35.75 g	10.1 g (1 oz)
6	Cheese, mozzarella, nonfat	31.7 g	35.8 g (1 cup, shredded)
7	Seeds, hemp seed, hulled	31.56 g	9.5 g (3 tbsp)
8	Seeds, pumpkin seeds (pepitas), raw	29.908 g	N/A
9	Cheese, swiss	26.96 g	35.6 g (1 cup, diced)
10	Spices, parsley, dried	26.63 g	0.1 g (1 tsp)