Nutrient list · USDA values per 100 g
High Protein Plant Foods
Quick answer
Hemp Seeds comes first with 31.6 g per 100 g. 66 foods in the CalorTracker database qualify, ranked highest first.
Protein from plants comes from several kinds of food, so this list draws on legumes and soy, nuts and seeds, and grains and pasta and ranks them together by protein per 100 g. 66 foods are ranked, from Hemp Seeds at 31.6 g per 100 g to Cornstarch at 0.26 g per 100 g.
Dry products such as dry lentils and uncooked grain are listed as sold, and cooked versions sit much lower because they have taken up water. That is weight, not a difference in the food, so compare a dry row with a dry row and a cooked row with a cooked one.
| Food | Protein per 100 g | Calories per 100 g |
|---|---|---|
| 1.Hemp Seeds | 31.6 g | 553 kcal |
| 2.Pumpkin Seeds | 30.2 g | 559 kcal |
| 3.Lentils (Dry) | 24.6 g | 352 kcal |
| 4.Peanuts (Dry-Roasted) | 24.4 g | 587 kcal |
| 5.Red Lentils (Dry) | 23.9 g | 358 kcal |
| 6.Peanut Butter | 22.2 g | 598 kcal |
| 7.Almonds | 21.2 g | 579 kcal |
| 8.Almond Butter | 21 g | 614 kcal |
| 9.Sunflower Seeds | 20.8 g | 584 kcal |
| 10.Tempeh | 20.3 g | 192 kcal |
| 11.Pistachios | 20.2 g | 560 kcal |
| 12.Mixed Nuts | 19.5 g | 607 kcal |
| 13.Flaxseed | 18.3 g | 534 kcal |
| 14.Cashews | 18.2 g | 553 kcal |
| 15.Sesame Seeds | 17.7 g | 573 kcal |
| 16.Cashew Butter | 17.6 g | 587 kcal |
| 17.Tofu (Firm) | 17.3 g | 144 kcal |
| 18.Tahini | 17 g | 595 kcal |
| 19.Oatmeal (Dry) | 16.9 g | 389 kcal |
| 20.Chia Seeds | 16.5 g | 486 kcal |
| 21.Walnuts | 15.2 g | 654 kcal |
| 22.Hazelnuts | 15 g | 628 kcal |
| 23.Brazil Nuts | 14.3 g | 659 kcal |
| 24.Quinoa (Uncooked) | 14.1 g | 368 kcal |
| 25.Whole Wheat Pasta (Dry) | 13.9 g | 352 kcal |
| 26.Pine Nuts | 13.7 g | 673 kcal |
| 27.Whole Wheat Flour | 13.2 g | 340 kcal |
| 28.Pasta (Dry) | 13 g | 371 kcal |
| 29.Edamame | 11.9 g | 121 kcal |
| 30.All-Purpose Flour | 10.3 g | 364 kcal |
| 31.White Beans | 9.73 g | 139 kcal |
| 32.Pecans | 9.17 g | 691 kcal |
| 33.Lentils | 9.02 g | 116 kcal |
| 34.Pinto Beans (Cooked) | 9.01 g | 143 kcal |
| 35.Black Beans | 8.86 g | 132 kcal |
| 36.Chickpeas | 8.86 g | 164 kcal |
| 37.Kidney Beans (Cooked) | 8.67 g | 127 kcal |
| 38.Split Peas (Cooked) | 8.34 g | 118 kcal |
| 39.Navy Beans | 8.23 g | 140 kcal |
| 40.Cornmeal | 8.12 g | 362 kcal |
| 41.Macadamia Nuts | 7.91 g | 718 kcal |
| 42.Lima Beans | 7.8 g | 115 kcal |
| 43.Black-Eyed Peas | 7.73 g | 116 kcal |
| 44.Brown Rice (Raw) | 7.5 g | 362 kcal |
| 45.Hummus | 7.35 g | 243 kcal |
| 46.White Rice (Raw) | 7.13 g | 365 kcal |
| 47.Canned Chickpeas | 7.04 g | 138 kcal |
| 48.Canned Black Beans | 6.91 g | 118.361 kcal |
| 49.Whole Wheat Pasta (Cooked) | 5.99 g | 149 kcal |
| 50.Pasta (Cooked) | 5.8 g | 158 kcal |
| 51.Baked Beans | 5.54 g | 155 kcal |
| 52.Soba Noodles | 5.06 g | 99 kcal |
| 53.Refried Beans | 4.98 g | 90 kcal |
| 54.Egg Noodles (Cooked) | 4.54 g | 138 kcal |
| 55.Quinoa | 4.4 g | 120 kcal |
| 56.Wild Rice (Cooked) | 3.99 g | 101 kcal |
| 57.Couscous (Cooked) | 3.79 g | 112 kcal |
| 58.Buckwheat | 3.38 g | 92 kcal |
| 59.Bulgur | 3.08 g | 83 kcal |
| 60.White Rice (Cooked) | 2.69 g | 130 kcal |
| 61.Oatmeal (Cooked) | 2.54 g | 71 kcal |
| 62.Sushi Rice | 2.36 g | 130 kcal |
| 63.Brown Rice | 2.32 g | 112 kcal |
| 64.Barley (Cooked) | 2.26 g | 123 kcal |
| 65.Rice Noodles (Cooked) | 1.79 g | 108 kcal |
| 66.Cornstarch | 0.26 g | 381 kcal |
How this list is calculated
Foods are ranked by protein per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.
This list draws on the legumes and soy, nuts and seeds, and grains and pasta in the CalorTracker food database (66 foods). Every food with a measured value above zero qualifies. A food USDA has no measurement for is left out, never counted as zero.
66 foods qualify, and the table shows all of them.
Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.
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Source: USDA FoodData Central, retrieved . How we calculate.