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33 Complete Vegetarian Protein Foods with All the Essential Amino Acids

Protein is necessary for the proper growth, development, and repair of the human body. Below are 33 complete vegetarian protein foods with all the essential amino acids. This list assumes vegetarians eat dairy and eggs. If you are "pure vegetarian" or vegan, just leave these animal foods out. In addition to the 33 foods listed below you can also see the extended list of protein rich foods for vegetarians. For more details on amino acids use the amino acid calculator.

#1: Yogurt (Greek, Fat Free)
Protein in 100g3/4 cup (170g)Protein to Calorie Ratio
10.2g17.3g1g protein per 6 calories
Plain Fat Free Yogurt provides 14grams of protein per cup (245g), and 1gram protein per 9.8 calories. Click to see complete nutrition facts.


#2: Low Fat Cottage Cheese
Protein in 100gPer cup (226g)Protein to Calorie Ratio
12.4g28g1g protein per 6 calories
Click to see complete nutrition facts.


#3: Mushrooms (White, cooked)
Protein in 100gPer cup, sliced (108g)Protein to Calorie Ratio
3.6g3.9g1g protein per 7 calories
Click to see complete nutrition facts.


#4: Milk (Skimmed/Nonfat)
Protein in 100gPer cup (245g)Protein to Calorie Ratio
3.4g8.3g1g protein per 10 calories
Click to see complete nutrition facts.


#5: Tempeh & Natto
Protein in 100gPer cup (166g)Protein to Calorie Ratio
18.5g30.8g1g protein per 10 calories
Click to see complete nutrition facts.


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#6: Cheese (Parmesan)
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
35.8g10g1g protein per 11 calories
Click to see complete nutrition facts.


#7: Soybeans (Roasted)
Protein in 100gPer cup (93g)Protein to Calorie Ratio
39.6g36.8g1g protein per 11 calories
Click to see complete nutrition facts.


#8: Cocoa Powder (Unsweetened)
Protein in 100gPer tablespoon (5g)Protein to Calorie Ratio
19.6g1g1g protein per 12 calories
Click to see complete nutrition facts.


#9: Eggs (Boiled)
Protein in 100gPer egg (50g)Protein to Calorie Ratio
12.6g6.3g1g protein per 12 calories
Click to see complete nutrition facts.


#10: Lentils (Cooked)
Protein in 100gPer cup (198g)Protein to Calorie Ratio
9g17.9g1g protein per 13 calories
Click to see complete nutrition facts.


#11: Oat Bran & Oats
Protein in 100gPer cup (94g)Protein to Calorie Ratio
17.3g16.3g1g protein per 14 calories
Click to see complete nutrition facts.


#12: Beans (White Beans, cooked)
Protein in 100gPer cup (179g)Protein to Calorie Ratio
9.7g17.4g1g protein per 14 calories
Click to see complete nutrition facts.


#13: Goat's Cheese
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
30.5g8.5g1g protein per 15 calories
Click to see complete nutrition facts.


#14: Green Peas
Protein in 100gPer cup (145g)Protein to Calorie Ratio
5.4g7.9g1g protein per 15 calories
Click to see complete nutrition facts.


#15: Wheat Germ & Wheat Bran
Protein in 100gPer cup (115g)Protein to Calorie Ratio
23.2g26.6g1g protein per 16 calories
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#16: Lima Beans (Cooked)
Protein in 100gPer cup (182g)Protein to Calorie Ratio
8g14.6g1g protein per 16 calories
Click to see complete nutrition facts.


#17: Tofu (Fried)
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
17.2g4.8g1g protein per 16 calories
Click to see complete nutrition facts.


#18: Green (French) Beans (Cooked)
Protein in 100gPer cup (177g)Protein to Calorie Ratio
7.1g12.5g1g protein per 18 calories
Click to see complete nutrition facts.


#19: Chickpeas (Cooked)
Protein in 100gPer cup (164g)Protein to Calorie Ratio
8.9g14.5g1g protein per 18 calories
Click to see complete nutrition facts.


#20: Seeds (Pumpkin & Squash)
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
30.2g8.5g1g protein per 19 calories
Click to see complete nutrition facts.


#21: Feta Cheese
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
14.2g4g1g protein per 19 calories
Click to see complete nutrition facts.


#22: Wholegrain Bread
Protein in 100gPer slice (26g)Protein to Calorie Ratio
13.4g3.5g1g protein per 20 calories
Click to see complete nutrition facts.


#23: Wholewheat Pasta (Cooked)
Protein in 100gPer cup (140g)Protein to Calorie Ratio
5.3g7.5g1g protein per 23 calories
Click to see complete nutrition facts.


#24: Peanuts
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
24.4g6.8g1g protein per 24 calories
Click to see complete nutrition facts.


#25: Peanut Butter
Protein in 100gPer 2 tbsp (32g)Protein to Calorie Ratio
24.1g7.7g1g protein per 24 calories
Click to see complete nutrition facts.


#26: Falafel
Protein in 100gPer falafel (17g)Protein to Calorie Ratio
13.3g2.3g1g protein per 25 calories
Click to see complete nutrition facts.


#27: Buckwheat (Roasted Groats, cooked)
Protein in 100gPer cup (168g)Protein to Calorie Ratio
3.4g5.7g1g protein per 27 calories
Click to see complete nutrition facts.


#28: Nuts (Almonds)
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
21.2g5.9g1g protein per 27 calories
Click to see complete nutrition facts.


#29: Quinoa (Cooked)
Protein in 100gPer cup (185g)Protein to Calorie Ratio
4.4g8.1g1g protein per 27 calories
Click to see complete nutrition facts.


#30: Sweet Corn (Yellow, cooked)
Protein in 100gPer cup (149g)Protein to Calorie Ratio
3.4g5.1g1g protein per 28 calories
Click to see complete nutrition facts.


#31: Couscous (Cooked)
Protein in 100gPer cup (157g)Protein to Calorie Ratio
3.8g6g1g protein per 30 calories
Click to see complete nutrition facts.


#32: Hummus
Protein in 100gPer cup (246g)Protein to Calorie Ratio
4.9g12g1g protein per 36 calories
Click to see complete nutrition facts.


#33: Brown Rice
Protein in 100gPer cup (195g)Protein to Calorie Ratio
2.6g5g1g protein per 43 calories
Click to see complete nutrition facts.




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Click each heading below for more information from HealthAliciousNess.com

Soy Protein Isolate 80.7g per 100 gram serving 22.6g per ounce (28 grams) 1g protein per 4 calories Click to see complete nutrition facts for Soy Protein Isolate
Spirulina 57.5g per 100 gram serving 4g per tablespoon (7 grams) 1g protein per 5 calories Click to see complete nutrition facts for Spirulina
Protein Powder (Soy Based) 55.6g per 100 gram serving 25g per scoop (45 grams) 1g protein per 7 calories Click to see complete nutrition facts for Protein Powder
Baker's Yeast 40.4g per 100 gram serving 1.6g per teaspoon (4 grams) 1g protein per 8 calories Click to see complete nutrition facts for Baker's Yeast
Koyadofu (Freeze Dried Tofu) 47.9g per 100 gram serving 8.1g per piece (17 grams) 1g protein per 10 calories Click to see complete nutrition facts for Koyadofu
Dried Herbs & Spices (Parsley) 26.6g per 100 gram serving 0.3g per teaspoon (1 gram) 1g protein per 11 calories Click to see complete nutrition facts for Dried Herbs & Spices
Soy Chips 26.5g per 100 gram serving 7.4g per ounce (28 grams) 1g protein per 15 calories Click to see complete nutrition facts for Soy Chips
Sun Dried Tomatoes 14.1g per 100 gram serving 7.6g per cup (54 grams) 1g protein per 18 calories Click to see complete nutrition facts for Sun Dried Tomatoes
Baked Beans 4.8g per 100 gram serving 12.1g per cup (254 grams) 1g protein per 20 calories Click to see complete nutrition facts for Baked Beans
Wild Rice (Cooked) 4g per 100 gram serving 6.5g per cup (164 grams) 1g protein per 25 calories Click to see complete nutrition facts for Wild Rice
Whole Grain Flour (Wheat) 13.2g per 100 gram serving 15.9g per cup (120 grams) 1g protein per 26 calories Click to see complete nutrition facts for Whole Grain Flour
Teff and Millet (Cooked) 3.9g per 100 gram serving 9.8g per cup (252 grams) 1g protein per 26 calories Click to see complete nutrition facts for Teff and Millet
Whey (Sweet, dried) 12.9g per 100 gram serving 18.7g per cup (145 grams) 1g protein per 27 calories Click to see complete nutrition facts for Whey
Wholegrain Crackers and Rice Cakes 10.6g per 100 gram serving 3g per 6 crackers (28 grams) 1g protein per 40 calories Click to see complete nutrition facts for Wholegrain Crackers and Rice Cakes
Dried Fruit (Apricots) 3.4g per 100 gram serving 4.4g per cup (130 grams) 1g protein per 71 calories Click to see complete nutrition facts for Dried Apricots
Coconut 3.3g per 100 gram serving 1.5g per piece (45 grams) 1g protein per 107 calories Click to see complete nutrition facts for Coconut

  1. USDA National Nutrient Database for Standard Reference, Release 27.

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