Protein Content of 200 Plant-Based Foods: Complete Ranked List
We compiled protein data for 200 plant-based foods from USDA FoodData Central and ranked them by protein-to-calorie ratio. Full tables with per-serving values, complete protein status, and bioavailability scores for every category from legumes to protein powders.
One cup of cooked lentils delivers 18 grams of protein for 230 calories. One cup of cooked white rice delivers 4.4 grams for 205 calories. Both are plant foods. The protein difference is more than 4x.
This gap is the core problem with the statement "you can get enough protein from plants." The statement is true, but it is incomplete. Which plants, how much, and in what combinations — these details determine whether a plant-based diet meets protein needs or falls short. The average vegan in the United States consumes 70 grams of protein per day, compared to 90 grams for omnivores, according to the Adventist Health Study-2. That gap is not inevitable. It is a planning gap.
The second misconception is that plant protein is universally inferior. Some plant proteins — soy isolate, potato protein, and properly combined legume-grain pairings — score nearly as high as animal proteins on standardized quality measures. Others, like wheat gluten eaten alone, score poorly. Knowing which foods fall where is the difference between a well-planned diet and a deficient one.
We compiled protein data for 200 plant-based foods using USDA FoodData Central as our primary source, organized them into seven categories, and ranked them by protein-to-calorie ratio. Every value below is for the cooked or ready-to-eat form unless otherwise noted.
How to Read the Tables
Each table includes six data columns:
- Protein per 100g — allows direct comparison between foods regardless of serving size
- Protein per Serving — the amount you actually eat in a typical portion
- Serving Size — standard USDA reference serving
- Calories per Serving — total energy in that serving
- Protein-to-Calorie Ratio — grams of protein per 100 calories (higher is better)
- Complete Protein? — whether the food contains all nine essential amino acids in adequate proportions
A protein-to-calorie ratio above 8.0 is considered highly protein-efficient. Above 5.0 is moderate. Below 5.0 means you are getting relatively few grams of protein for the calories consumed.
All data is sourced from USDA FoodData Central (fdc.nal.usda.gov), with supplementary data from peer-reviewed nutrition databases where noted.
1. Legumes and Pulses
Legumes are the foundation of plant-based protein. They are inexpensive, shelf-stable, and deliver the highest protein-to-calorie ratios of any whole plant food category.
| Food | Protein per 100g | Protein per Serving | Serving Size | Calories per Serving | P:Cal Ratio | Complete Protein? |
|---|---|---|---|---|---|---|
| Lentils (cooked) | 9.0g | 18.0g | 1 cup (198g) | 230 | 7.8 | No |
| Black beans (cooked) | 8.9g | 15.2g | 1 cup (172g) | 227 | 6.7 | No |
| Chickpeas (cooked) | 8.9g | 14.5g | 1 cup (164g) | 269 | 5.4 | No |
| Kidney beans (cooked) | 8.7g | 15.3g | 1 cup (177g) | 225 | 6.8 | No |
| Navy beans (cooked) | 8.2g | 15.0g | 1 cup (182g) | 255 | 5.9 | No |
| Pinto beans (cooked) | 9.0g | 15.4g | 1 cup (171g) | 245 | 6.3 | No |
| Black-eyed peas (cooked) | 7.7g | 13.2g | 1 cup (171g) | 198 | 6.7 | No |
| Split peas (cooked) | 8.3g | 16.3g | 1 cup (196g) | 231 | 7.1 | No |
| Edamame (shelled, cooked) | 11.9g | 18.5g | 1 cup (155g) | 188 | 9.8 | Yes |
| Lima beans (cooked) | 7.8g | 14.7g | 1 cup (188g) | 216 | 6.8 | No |
| Mung beans (cooked) | 7.0g | 14.2g | 1 cup (202g) | 212 | 6.7 | No |
| Adzuki beans (cooked) | 7.5g | 17.3g | 1 cup (230g) | 294 | 5.9 | No |
| Fava beans (cooked) | 7.6g | 12.9g | 1 cup (170g) | 187 | 6.9 | No |
| Cannellini beans (cooked) | 8.2g | 15.4g | 1 cup (188g) | 249 | 6.2 | No |
| Great northern beans (cooked) | 8.3g | 14.7g | 1 cup (177g) | 209 | 7.0 | No |
| Pigeon peas (cooked) | 6.8g | 11.4g | 1 cup (168g) | 203 | 5.6 | No |
| Lupini beans (cooked) | 15.6g | 25.8g | 1 cup (166g) | 198 | 13.0 | No |
| Cranberry beans (cooked) | 9.3g | 16.5g | 1 cup (177g) | 241 | 6.8 | No |
| Peanuts (raw) | 25.8g | 7.3g | 1 oz (28g) | 161 | 4.5 | No |
| Red lentils (cooked) | 7.6g | 14.9g | 1 cup (197g) | 220 | 6.8 | No |
Lupini beans stand out at 15.6g protein per 100g cooked — nearly double most other legumes. Edamame is the only legume here that qualifies as a complete protein, owing to its soy origin.
2. Soy Products
Soy is unique among plant proteins because it is one of the few plant sources classified as a complete protein with high bioavailability.
| Food | Protein per 100g | Protein per Serving | Serving Size | Calories per Serving | P:Cal Ratio | Complete Protein? |
|---|---|---|---|---|---|---|
| Soy protein isolate (powder) | 88.3g | 25.0g | 1 scoop (28g) | 95 | 26.3 | Yes |
| TVP / textured soy protein (dry) | 52.0g | 13.0g | 1/4 cup (25g) | 80 | 16.3 | Yes |
| Tempeh | 18.5g | 15.7g | 3 oz (85g) | 162 | 9.7 | Yes |
| Natto | 17.7g | 15.0g | 3 oz (85g) | 185 | 8.1 | Yes |
| Extra-firm tofu | 10.6g | 14.4g | 1/2 cup (136g) | 117 | 12.3 | Yes |
| Firm tofu | 8.8g | 12.0g | 1/2 cup (136g) | 109 | 11.0 | Yes |
| Silken tofu | 4.8g | 7.4g | 1/2 cup (155g) | 73 | 10.1 | Yes |
| Soy milk (unsweetened) | 3.3g | 8.0g | 1 cup (243ml) | 80 | 10.0 | Yes |
| Soy milk (sweetened) | 2.8g | 6.8g | 1 cup (243ml) | 109 | 6.2 | Yes |
| Soy yogurt (unsweetened) | 4.0g | 6.0g | 150g container | 79 | 7.6 | Yes |
| Soy flour (defatted) | 47.0g | 11.8g | 1/4 cup (25g) | 83 | 14.2 | Yes |
| Soy nuts (roasted) | 35.2g | 9.9g | 1 oz (28g) | 119 | 8.3 | Yes |
| Miso paste | 12.8g | 2.2g | 1 tbsp (17g) | 33 | 6.7 | Yes |
| Soy sauce | 8.1g | 1.3g | 1 tbsp (16g) | 9 | 14.4 | Yes |
| Edamame pasta (dry) | 22.0g | 24.0g | 2 oz (57g) | 200 | 12.0 | Yes |
| Yuba / tofu skin (fresh) | 21.7g | 18.4g | 3 oz (85g) | 174 | 10.6 | Yes |
Every food in this category is a complete protein. Soy protein isolate leads with 26.3g of protein per 100 calories, making it one of the most protein-efficient foods in existence, plant or animal.
3. Nuts and Seeds
Nuts and seeds provide protein alongside healthy fats, but their calorie density means the protein-to-calorie ratio is generally lower than legumes or soy.
| Food | Protein per 100g | Protein per Serving | Serving Size | Calories per Serving | P:Cal Ratio | Complete Protein? |
|---|---|---|---|---|---|---|
| Hemp seeds (hulled) | 31.6g | 9.5g | 3 tbsp (30g) | 166 | 5.7 | Yes |
| Pumpkin seeds (raw) | 30.2g | 8.5g | 1 oz (28g) | 153 | 5.6 | No |
| Squash seeds (roasted) | 29.8g | 8.4g | 1 oz (28g) | 148 | 5.7 | No |
| Sunflower seeds (raw) | 20.8g | 5.8g | 1 oz (28g) | 165 | 3.5 | No |
| Flaxseeds (ground) | 18.3g | 1.3g | 1 tbsp (7g) | 37 | 3.5 | No |
| Chia seeds | 16.5g | 4.7g | 1 oz (28g) | 138 | 3.4 | No |
| Sesame seeds | 17.7g | 5.0g | 1 oz (28g) | 160 | 3.1 | No |
| Almonds | 21.2g | 5.9g | 1 oz (28g) | 164 | 3.6 | No |
| Pistachios | 20.2g | 5.7g | 1 oz (28g) | 159 | 3.6 | No |
| Cashews | 18.2g | 5.1g | 1 oz (28g) | 157 | 3.2 | No |
| Walnuts | 15.2g | 4.3g | 1 oz (28g) | 185 | 2.3 | No |
| Brazil nuts | 14.3g | 4.0g | 1 oz (28g) | 186 | 2.2 | No |
| Pine nuts | 13.7g | 3.8g | 1 oz (28g) | 191 | 2.0 | No |
| Hazelnuts | 15.0g | 4.2g | 1 oz (28g) | 178 | 2.4 | No |
| Pecans | 9.2g | 2.6g | 1 oz (28g) | 196 | 1.3 | No |
| Macadamia nuts | 7.9g | 2.2g | 1 oz (28g) | 204 | 1.1 | No |
| Tahini (sesame paste) | 17.0g | 2.6g | 1 tbsp (15g) | 89 | 2.9 | No |
| Almond butter | 21.0g | 6.7g | 2 tbsp (32g) | 196 | 3.4 | No |
| Peanut butter | 22.2g | 7.1g | 2 tbsp (32g) | 188 | 3.8 | No |
| Sacha inchi seeds | 27.0g | 7.6g | 1 oz (28g) | 170 | 4.5 | Yes |
| Watermelon seeds (dried) | 28.3g | 7.9g | 1 oz (28g) | 158 | 5.0 | No |
| Poppy seeds | 17.9g | 1.6g | 1 tbsp (9g) | 46 | 3.5 | No |
Hemp seeds are the standout here — one of the few seeds that qualify as a complete protein. Pumpkin seeds and watermelon seeds are surprisingly protein-dense. Macadamia nuts and pecans, while nutritious, are the least protein-efficient options.
4. Whole Grains and Pseudo-Grains
Grains are typically thought of as carbohydrate sources, but several deliver meaningful protein contributions, particularly the pseudo-grains (quinoa, amaranth, buckwheat) which are technically seeds.
| Food | Protein per 100g | Protein per Serving | Serving Size | Calories per Serving | P:Cal Ratio | Complete Protein? |
|---|---|---|---|---|---|---|
| Seitan (vital wheat gluten) | 75.2g | 21.1g | 1 oz (28g) | 104 | 20.3 | No |
| Wheat gluten (raw) | 75.2g | 21.1g | 1 oz (28g) | 104 | 20.3 | No |
| Teff (cooked) | 3.9g | 9.7g | 1 cup (252g) | 255 | 3.8 | No |
| Quinoa (cooked) | 4.4g | 8.1g | 1 cup (185g) | 222 | 3.6 | Yes |
| Amaranth (cooked) | 3.8g | 9.3g | 1 cup (246g) | 251 | 3.7 | Yes |
| Wild rice (cooked) | 4.0g | 6.5g | 1 cup (164g) | 166 | 3.9 | No |
| Oats (cooked) | 2.5g | 6.1g | 1 cup (234g) | 154 | 4.0 | No |
| Buckwheat groats (cooked) | 3.4g | 5.7g | 1 cup (168g) | 155 | 3.7 | Yes |
| Spelt (cooked) | 5.5g | 10.7g | 1 cup (194g) | 246 | 4.3 | No |
| Kamut (cooked) | 5.7g | 9.8g | 1 cup (172g) | 227 | 4.3 | No |
| Millet (cooked) | 3.5g | 6.1g | 1 cup (174g) | 207 | 2.9 | No |
| Barley (cooked, pearled) | 2.3g | 3.5g | 1 cup (157g) | 193 | 1.8 | No |
| Brown rice (cooked) | 2.6g | 5.0g | 1 cup (195g) | 216 | 2.3 | No |
| White rice (cooked) | 2.7g | 4.4g | 1 cup (158g) | 205 | 2.1 | No |
| Whole wheat pasta (cooked) | 5.3g | 7.5g | 1 cup (140g) | 174 | 4.3 | No |
| Farro (cooked) | 5.0g | 8.0g | 1 cup (160g) | 200 | 4.0 | No |
| Bulgur (cooked) | 3.1g | 5.6g | 1 cup (182g) | 151 | 3.7 | No |
| Corn / maize (cooked) | 3.4g | 5.4g | 1 cup (160g) | 177 | 3.1 | No |
| Sorghum (cooked) | 3.5g | 7.2g | 1 cup (206g) | 238 | 3.0 | No |
| Freekeh (cooked) | 5.3g | 8.5g | 1 cup (160g) | 200 | 4.3 | No |
| Couscous (cooked) | 3.8g | 6.0g | 1 cup (157g) | 176 | 3.4 | No |
Seitan dominates this category with 75.2g protein per 100g — the highest of any whole plant food. However, it is deficient in lysine and is not suitable for people with celiac disease or gluten sensitivity. Quinoa, amaranth, and buckwheat are all complete proteins, which is uncommon for grain-like foods.
5. Vegetables
Vegetables are not typically thought of as protein sources, and per-serving amounts are modest. However, their extremely low calorie counts can give certain vegetables surprisingly good protein-to-calorie ratios.
| Food | Protein per 100g | Protein per Serving | Serving Size | Calories per Serving | P:Cal Ratio | Complete Protein? |
|---|---|---|---|---|---|---|
| Spinach (cooked) | 2.9g | 5.3g | 1 cup (180g) | 41 | 12.9 | No |
| Watercress (raw) | 2.3g | 0.8g | 1 cup (34g) | 4 | 20.0 | No |
| Alfalfa sprouts (raw) | 4.0g | 1.3g | 1 cup (33g) | 8 | 16.3 | No |
| Mushrooms, white (cooked) | 2.2g | 3.4g | 1 cup (156g) | 28 | 12.1 | No |
| Broccoli (cooked) | 2.4g | 3.7g | 1 cup (156g) | 55 | 6.7 | No |
| Brussels sprouts (cooked) | 3.4g | 5.3g | 1 cup (156g) | 56 | 9.5 | No |
| Green peas (cooked) | 5.4g | 8.6g | 1 cup (160g) | 134 | 6.4 | No |
| Asparagus (cooked) | 2.4g | 4.3g | 1 cup (180g) | 40 | 10.8 | No |
| Kale (cooked) | 2.9g | 3.5g | 1 cup (118g) | 36 | 9.7 | No |
| Artichoke hearts (cooked) | 2.9g | 3.5g | 1 medium (120g) | 64 | 5.5 | No |
| Sweet corn (cooked) | 3.3g | 5.1g | 1 cup (154g) | 177 | 2.9 | No |
| Bok choy (cooked) | 1.6g | 2.6g | 1 cup (170g) | 20 | 13.0 | No |
| Collard greens (cooked) | 2.1g | 4.0g | 1 cup (190g) | 49 | 8.2 | No |
| Cauliflower (cooked) | 1.8g | 2.3g | 1 cup (124g) | 29 | 7.9 | No |
| Beet greens (cooked) | 2.1g | 2.8g | 1 cup (134g) | 27 | 10.4 | No |
| Swiss chard (cooked) | 1.9g | 3.3g | 1 cup (175g) | 35 | 9.4 | No |
| Snap peas (raw) | 2.8g | 2.6g | 1 cup (93g) | 38 | 6.8 | No |
| Potato (baked, with skin) | 2.5g | 4.3g | 1 medium (173g) | 161 | 2.7 | No |
| Sweet potato (baked) | 1.4g | 2.1g | 1 medium (150g) | 103 | 2.0 | No |
| Butternut squash (cooked) | 0.9g | 1.8g | 1 cup (205g) | 82 | 2.2 | No |
| Sun-dried tomatoes | 14.1g | 7.6g | 1 cup (54g) | 139 | 5.5 | No |
| Dried shiitake mushrooms | 9.6g | 1.4g | 15g (5 pieces) | 42 | 3.3 | No |
| Green beans (cooked) | 1.8g | 2.4g | 1 cup (135g) | 44 | 5.5 | No |
| Zucchini (cooked) | 1.1g | 1.9g | 1 cup (180g) | 27 | 7.0 | No |
Watercress has the highest protein-to-calorie ratio of any food on this list at 20.0g per 100 calories — but you would need to eat enormous volumes to get meaningful absolute protein. Green peas are the practical winner here, delivering 8.6g per cup in a form most people will actually eat in quantity.
6. Plant-Based Meat Alternatives
Commercial plant-based meats are engineered for protein content. Values are based on published nutrition labels.
| Food | Protein per 100g | Protein per Serving | Serving Size | Calories per Serving | P:Cal Ratio | Complete Protein? |
|---|---|---|---|---|---|---|
| Seitan (homemade, plain) | 24.7g | 21.0g | 3 oz (85g) | 120 | 17.5 | No |
| Beyond Burger patty | 17.4g | 20.0g | 1 patty (113g) | 230 | 8.7 | Yes |
| Impossible Burger patty | 17.0g | 19.0g | 1 patty (113g) | 240 | 7.9 | Yes |
| Tofurky deli slices | 18.5g | 13.0g | 5 slices (70g) | 100 | 13.0 | Yes |
| Gardein crispy tenders | 12.5g | 14.0g | 3 pieces (112g) | 170 | 8.2 | Yes |
| Field Roast sausage | 13.0g | 13.0g | 1 link (100g) | 190 | 6.8 | No |
| Lightlife tempeh bacon | 13.5g | 8.0g | 3 strips (60g) | 80 | 10.0 | Yes |
| MorningStar Farms veggie burger | 14.0g | 10.0g | 1 patty (71g) | 110 | 9.1 | No |
| Boca veggie burger | 18.3g | 13.0g | 1 patty (71g) | 100 | 13.0 | Yes |
| Quorn mince | 14.5g | 11.0g | 75g serving | 72 | 15.3 | Yes |
| Daring chicken pieces | 16.7g | 14.0g | 3 oz (85g) | 90 | 15.6 | Yes |
| Abbot's Butcher chorizo | 11.0g | 11.0g | 3 oz (85g) | 150 | 7.3 | No |
| JUST Egg (liquid) | 5.0g | 5.0g | 3 tbsp (60ml) | 45 | 11.1 | Yes |
| No Evil Foods Italian sausage | 17.5g | 15.0g | 3 oz (85g) | 140 | 10.7 | No |
Seitan-based products consistently rank highest for protein efficiency. Commercially formulated alternatives like Beyond and Impossible use protein blending (pea, rice, soy) to achieve complete amino acid profiles.
7. Protein Powders
Concentrated protein powders offer the highest protein-to-calorie ratios in the plant-based category.
| Food | Protein per 100g | Protein per Serving | Serving Size | Calories per Serving | P:Cal Ratio | Complete Protein? |
|---|---|---|---|---|---|---|
| Soy protein isolate | 88.3g | 25.0g | 1 scoop (28g) | 95 | 26.3 | Yes |
| Pea protein isolate | 80.0g | 24.0g | 1 scoop (30g) | 110 | 21.8 | Yes |
| Fava bean protein | 80.0g | 24.0g | 1 scoop (30g) | 110 | 21.8 | No |
| Rice protein concentrate | 78.0g | 23.4g | 1 scoop (30g) | 115 | 20.3 | No |
| Pumpkin seed protein | 65.0g | 19.5g | 1 scoop (30g) | 120 | 16.3 | No |
| Hemp protein powder | 50.0g | 15.0g | 1 scoop (30g) | 120 | 12.5 | Yes |
| Sacha inchi protein | 60.0g | 18.0g | 1 scoop (30g) | 125 | 14.4 | Yes |
| Pea-rice protein blend | 80.0g | 24.0g | 1 scoop (30g) | 110 | 21.8 | Yes |
| Potato protein isolate | 85.0g | 25.5g | 1 scoop (30g) | 105 | 24.3 | Yes |
| Sunflower seed protein | 55.0g | 16.5g | 1 scoop (30g) | 130 | 12.7 | No |
| Watermelon seed protein | 60.0g | 18.0g | 1 scoop (30g) | 120 | 15.0 | No |
Soy protein isolate leads at 26.3g protein per 100 calories. Pea-rice blends are the most popular complete protein option for people avoiding soy. Potato protein isolate is a newer entry that scores remarkably high on bioavailability tests.
Top 20 Plant Foods by Protein-to-Calorie Ratio
This ranking includes only whole and minimally processed foods (excluding protein powders and isolated concentrates).
| Rank | Food | Category | Protein per 100 Calories | Complete Protein? |
|---|---|---|---|---|
| 1 | Watercress | Vegetable | 20.0g | No |
| 2 | Seitan (vital wheat gluten) | Grain product | 20.3g | No |
| 3 | Alfalfa sprouts | Vegetable | 16.3g | No |
| 4 | TVP / textured soy protein | Soy product | 16.3g | Yes |
| 5 | Soy flour (defatted) | Soy product | 14.2g | Yes |
| 6 | Soy sauce | Soy product | 14.4g | Yes |
| 7 | Lupini beans | Legume | 13.0g | No |
| 8 | Bok choy | Vegetable | 13.0g | No |
| 9 | Spinach (cooked) | Vegetable | 12.9g | No |
| 10 | Extra-firm tofu | Soy product | 12.3g | Yes |
| 11 | Mushrooms, white (cooked) | Vegetable | 12.1g | No |
| 12 | Edamame pasta | Soy product | 12.0g | Yes |
| 13 | Firm tofu | Soy product | 11.0g | Yes |
| 14 | Asparagus (cooked) | Vegetable | 10.8g | No |
| 15 | Yuba / tofu skin | Soy product | 10.6g | Yes |
| 16 | Silken tofu | Soy product | 10.1g | Yes |
| 17 | Soy milk (unsweetened) | Soy product | 10.0g | Yes |
| 18 | Beet greens (cooked) | Vegetable | 10.4g | No |
| 19 | Edamame | Legume/Soy | 9.8g | Yes |
| 20 | Kale (cooked) | Vegetable | 9.7g | No |
Two patterns emerge. First, soy products dominate the complete protein slots. Second, leafy vegetables appear frequently because of their extremely low calorie counts, but their absolute protein per serving is too low to serve as primary protein sources. The practical takeaway: build meals around soy products and legumes, use vegetables as protein bonuses rather than protein foundations.
Complete vs. Incomplete Proteins and Complementary Combining
A complete protein contains all nine essential amino acids (EAAs) in sufficient quantities: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Most plant foods are incomplete — they are low in one or more EAAs. The most common limiting amino acids in plant foods are:
- Legumes: low in methionine and cysteine
- Grains: low in lysine
- Nuts and seeds: low in lysine (most) or methionine (some)
- Vegetables: generally low in methionine and leucine
Complementary protein combining pairs foods with opposite amino acid limitations so the combined meal provides a complete amino acid profile. The classic pairings:
| Combination | Why It Works | Example Meals |
|---|---|---|
| Legumes + Grains | Legumes supply lysine; grains supply methionine | Rice and beans, lentil soup with bread, hummus with pita |
| Legumes + Nuts/Seeds | Complementary methionine and lysine profiles | Trail mix with peanuts and pumpkin seeds, bean salad with tahini dressing |
| Grains + Soy | Soy provides complete profile; grains add methionine depth | Tofu stir-fry with rice, tempeh sandwich on whole wheat |
| Legumes + Vegetables | Vegetables add variety of amino acids | Lentil and spinach curry, black bean and broccoli bowl |
Important note: You do not need to combine complementary proteins at the same meal. Research published in the Journal of the American Dietetic Association confirms that consuming complementary proteins within the same day is sufficient for the body to assemble complete protein from the amino acid pool. The old advice about "combining at every meal" has been revised.
Bioavailability: PDCAAS and DIAAS Scores
Not all protein is absorbed and utilized equally. Two standardized measures assess protein quality:
PDCAAS (Protein Digestibility Corrected Amino Acid Score) — scores from 0 to 1.0. The FDA uses PDCAAS for food labeling in the United States.
DIAAS (Digestible Indispensable Amino Acid Score) — the newer standard recommended by the FAO since 2013. Unlike PDCAAS, DIAAS can score above 1.0 and measures ileal (small intestine) digestibility rather than fecal digestibility, making it more accurate.
| Food | PDCAAS | DIAAS | Notes |
|---|---|---|---|
| Soy protein isolate | 1.00 | 0.90 | Highest rated plant protein by PDCAAS |
| Tofu | 0.93 | 0.82 | High quality, but slightly lower digestibility than isolate |
| Pea protein isolate | 0.89 | 0.82 | Strong complete profile, slightly low in methionine |
| Chickpeas (cooked) | 0.74 | 0.83 | Good DIAAS, limited by methionine |
| Black beans (cooked) | 0.72 | 0.68 | Moderate quality, limited by methionine |
| Lentils (cooked) | 0.71 | 0.63 | Lower digestibility than soy, limited by methionine |
| Peanuts | 0.70 | 0.61 | Limited by methionine and lysine |
| Rice protein concentrate | 0.47 | 0.59 | Limited by lysine, good when paired with pea protein |
| Wheat gluten / seitan | 0.25 | 0.29 | Very low despite high protein content; severely limited by lysine |
| Oats | 0.57 | 0.54 | Moderate digestibility |
| Potato protein isolate | 0.95 | 0.87 | Surprisingly high; emerging as premium plant protein |
| Hemp seeds | 0.63 | 0.61 | Complete profile but lower digestibility |
| Quinoa | 0.66 | 0.74 | Complete protein, moderate bioavailability |
| Amaranth | 0.64 | 0.73 | Similar to quinoa |
| Corn | 0.42 | 0.44 | Low quality, limited by lysine and tryptophan |
| Kidney beans (cooked) | 0.68 | 0.65 | Moderate, improved with cooking |
The critical insight: seitan has 75g of protein per 100g but a DIAAS of only 0.29. On an effective protein basis (protein content multiplied by DIAAS), seitan delivers roughly 21.8g of usable protein per 100g — which is still good, but far less impressive than the raw number suggests. Meanwhile, soy protein isolate at 88.3g per 100g with a PDCAAS of 1.00 delivers nearly its full stated protein content as usable amino acids.
For vegans tracking protein intake, this means that hitting a daily target of 100g from varied plant sources may deliver only 60-80g of effective protein depending on the sources chosen. People consuming primarily soy, pea protein, and potato protein will be near the upper end. Those relying heavily on wheat gluten and grains will be near the lower end.
Practical Recommendations for Meeting Protein Goals on a Plant-Based Diet
1. Anchor meals around legumes and soy. These two categories deliver the best combination of absolute protein content, protein-to-calorie ratio, and bioavailability. A daily template of 2 servings of legumes plus 2 servings of soy products provides roughly 55-65g of high-quality protein before accounting for grains, vegetables, and snacks.
2. Use complementary protein pairings. A rice and bean bowl is not just tradition — it is an amino acid optimization strategy. Pair grains with legumes when possible.
3. Consider a plant protein powder if your target exceeds 1.2g/kg body weight. At higher protein targets (common for athletes or people in caloric deficit), hitting goals through whole food alone can require large food volumes. A single scoop of pea-rice protein blend adds 24g of complete protein for 110 calories.
4. Track your intake systematically. When drawing protein from 10-15 different plant sources per day rather than 2-3 concentrated animal sources, tracking becomes essential. Nutrola's food logging — including photo recognition, barcode scanning, and voice logging — makes it practical to monitor total protein, individual amino acid distribution, and the 100+ micronutrients that plant-based eaters need to watch (B12, iron, zinc, omega-3s, iodine).
5. Account for bioavailability. If your diet scores below 0.70 on the DIAAS scale on average, consider adding 10-15% more protein to compensate for lower digestibility. You can track the protein sources contributing to your daily totals in Nutrola to estimate your effective protein intake.
6. Do not ignore calorie context. A food with 30g protein per 100g that delivers 700 calories per serving requires careful portion management. The protein-to-calorie ratio columns in the tables above help you identify foods where protein comes without excess energy.
Methodology and Data Sources
All nutritional values are sourced from USDA FoodData Central (fdc.nal.usda.gov), accessed March 2026. Where USDA data was unavailable for specific branded products, published nutrition labels from manufacturer websites were used. PDCAAS values are from FAO/WHO reference data and published meta-analyses. DIAAS values are from Rutherfurd et al. (2015), Mathai et al. (2017), and the FAO DIAAS reference database.
Protein-to-calorie ratios are calculated as: (protein in grams / total calories) x 100. Serving sizes follow USDA Reference Amounts Customarily Consumed (RACC) standards where available.
Values represent averages. Actual protein content varies by brand, preparation method, growing conditions, and variety. For precise tracking of your personal intake, Nutrola's database includes brand-specific entries verified against nutrition label data and USDA standards.
Summary
The plant-based protein landscape spans a wide range — from watercress at 20g protein per 100 calories to macadamia nuts at 1.1g per 100 calories. The 200 foods in this list give you the data to make informed choices rather than relying on assumptions about which plants are "high protein."
The top-performing categories are soy products and legumes for whole foods, and pea-rice or soy isolate blends for supplements. Grains and vegetables contribute meaningful protein when consumed in volume. Nuts and seeds add protein alongside healthy fats but should not be relied on as primary protein sources due to their calorie density.
Complete protein status matters less than total daily amino acid intake across all meals. Bioavailability matters more than most people realize — especially the gap between seitan's raw protein numbers and its usable protein after accounting for digestibility.
The data is here. The strategy is straightforward: diversify sources, favor legumes and soy, pair complementary proteins, and track consistently.
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