33 Complete Vegetarian Protein Foods with All the Essential Amino Acids

By Kiran Sukhani | 01/23/2019

 

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.

 


 

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#1: Yogurt (Greek, Fat Free)

Protein in 100g

3/4 cup (170g)

Protein to Calorie Ratio

10.2g

17.3g

1g 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.


 

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#2: Low Fat Cottage Cheese

Protein in 100g

Per cup (226g)

Protein to Calorie Ratio

12.4g

28g

1g protein per 6 calories

Click to see complete nutrition facts.


 

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#3: Mushrooms (White, cooked)

Protein in 100g

Per cup, sliced (108g)

Protein to Calorie Ratio

3.6g

3.9g

1g protein per 7 calories

Click to see complete nutrition facts.


 

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#4: Milk (Skimmed/Nonfat)

Protein in 100g

Per cup (245g)

Protein to Calorie Ratio

3.4g

8.3g

1g protein per 10 calories

Click to see complete nutrition facts.


 

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#5: Tempeh & Natto

Protein in 100g

Per cup (166g)

Protein to Calorie Ratio

18.5g

30.8g

1g protein per 10 calories

Click to see complete nutrition facts.

 

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#6: Cheese (Parmesan)

Protein in 100g

Per ounce (28g)

Protein to Calorie Ratio

35.8g

10g

1g protein per 11 calories

Click to see complete nutrition facts.


 

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#7: Soybeans (Roasted)

Protein in 100g

Per cup (93g)

Protein to Calorie Ratio

39.6g

36.8g

1g protein per 11 calories

Click to see complete nutrition facts.


 

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#8: Cocoa Powder (Unsweetened)

Protein in 100g

Per tablespoon (5g)

Protein to Calorie Ratio

19.6g

1g

1g protein per 12 calories

Click to see complete nutrition facts.


 

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#9: Eggs (Boiled)

Protein in 100g

Per egg (50g)

Protein to Calorie Ratio

12.6g

6.3g

1g protein per 12 calories

Click to see complete nutrition facts.


 

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#10: Lentils (Cooked)

Protein in 100g

Per cup (198g)

Protein to Calorie Ratio

9g

17.9g

1g protein per 13 calories

Click to see complete nutrition facts.


 

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#11: Oat Bran & Oats

Protein in 100g

Per cup (94g)

Protein to Calorie Ratio

17.3g

16.3g

1g protein per 14 calories

Click to see complete nutrition facts.


 

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#12: Beans (White Beans, cooked)

Protein in 100g

Per cup (179g)

Protein to Calorie Ratio

9.7g

17.4g

1g protein per 14 calories

Click to see complete nutrition facts.


 

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#13: Goat's Cheese

Protein in 100g

Per ounce (28g)

Protein to Calorie Ratio

30.5g

8.5g

1g protein per 15 calories

Click to see complete nutrition facts.


 

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#14: Green Peas

Protein in 100g

Per cup (145g)

Protein to Calorie Ratio

5.4g

7.9g

1g protein per 15 calories

Click to see complete nutrition facts.


 

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#15: Wheat Germ & Wheat Bran

Protein in 100g

Per cup (115g)

Protein to Calorie Ratio

23.2g

26.6g

1g protein per 16 calories

Click to see complete nutrition facts.

 

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#16: Lima Beans (Cooked)

Protein in 100g

Per cup (182g)

Protein to Calorie Ratio

8g

14.6g

1g protein per 16 calories

Click to see complete nutrition facts.


 

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#17: Tofu (Fried)

Protein in 100g

Per ounce (28g)

Protein to Calorie Ratio

17.2g

4.8g

1g protein per 16 calories

Click to see complete nutrition facts.


 

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#18: Green (French) Beans (Cooked)

Protein in 100g

Per cup (177g)

Protein to Calorie Ratio

7.1g

12.5g

1g protein per 18 calories

Click to see complete nutrition facts.


 

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#19: Chickpeas (Cooked)

Protein in 100g

Per cup (164g)

Protein to Calorie Ratio

8.9g

14.5g

1g protein per 18 calories

Click to see complete nutrition facts.


 

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#20: Seeds (Pumpkin & Squash)

Protein in 100g

Per ounce (28g)

Protein to Calorie Ratio

30.2g

8.5g

1g protein per 19 calories

Click to see complete nutrition facts.


 

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#21: Feta Cheese

Protein in 100g

Per ounce (28g)

Protein to Calorie Ratio

14.2g

4g

1g protein per 19 calories

Click to see complete nutrition facts.


 

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#22: Wholegrain Bread

Protein in 100g

Per slice (26g)

Protein to Calorie Ratio

13.4g

3.5g

1g protein per 20 calories

Click to see complete nutrition facts.


 

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#23: Wholewheat Pasta (Cooked)

Protein in 100g

Per cup (140g)

Protein to Calorie Ratio

5.3g

7.5g

1g protein per 23 calories

Click to see complete nutrition facts.


 

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#24: Peanuts

Protein in 100g

Per ounce (28g)

Protein to Calorie Ratio

24.4g

6.8g

1g protein per 24 calories

Click to see complete nutrition facts.


 

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#25: Peanut Butter

Protein in 100g

Per 2 tbsp (32g)

Protein to Calorie Ratio

24.1g

7.7g

1g protein per 24 calories

Click to see complete nutrition facts.


 

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#26: Falafel

Protein in 100g

Per falafel (17g)

Protein to Calorie Ratio

13.3g

2.3g

1g protein per 25 calories

Click to see complete nutrition facts.


 

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#27: Buckwheat (Roasted Groats, cooked)

Protein in 100g

Per cup (168g)

Protein to Calorie Ratio

3.4g

5.7g

1g protein per 27 calories

Click to see complete nutrition facts.


 

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#28: Nuts (Almonds)

Protein in 100g

Per ounce (28g)

Protein to Calorie Ratio

21.2g

5.9g

1g protein per 27 calories

Click to see complete nutrition facts.


 

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#29: Quinoa (Cooked)

Protein in 100g

Per cup (185g)

Protein to Calorie Ratio

4.4g

8.1g

1g protein per 27 calories

Click to see complete nutrition facts.


 

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#30: Sweet Corn (Yellow, cooked)

Protein in 100g

Per cup (149g)

Protein to Calorie Ratio

3.4g

5.1g

1g protein per 28 calories

Click to see complete nutrition facts.


 

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#31: Couscous (Cooked)

Protein in 100g

Per cup (157g)

Protein to Calorie Ratio

3.8g

6g

1g protein per 30 calories

Click to see complete nutrition facts.


 

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#32: Hummus

Protein in 100g

Per cup (246g)

Protein to Calorie Ratio

4.9g

12g

1g protein per 36 calories

Click to see complete nutrition facts.


 

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#33: Brown Rice

Protein in 100g

Per cup (195g)

Protein to Calorie Ratio

2.6g

5g

1g protein per 43 calories

Click to see complete nutrition facts.

 

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