Edamame leads these ten plant foods with 11.9 g of protein per 100 g, or about 18.5 g per cup. Lentils and pinto beans follow at 9.0 g per 100 g.
The FDA's Daily Value for protein on food labels is 50 g; individual needs vary. MedlinePlus recommends a variety of plant proteins throughout the day, rather than combining them at every meal. For more variety, explore our list of healthy foods you may be overlooking.
How we ranked this
We ranked these foods by protein per 100 g of edible food, using USDA's SR Legacy data (April 2018). The table names each preparation, and the figures are averages that vary with variety and cooking. This compares our ten selected foods, not every plant protein source; tofu, tempeh, nuts, seeds and seitan are outside its scope.
| No. | Food | Protein per 100 g | How it was prepared |
|---|---|---|---|
| 1 | Edamame | 11.91 g | Frozen, prepared; shelled beans |
| 2 | Lentils | 9.02 g | Mature seeds, boiled without salt |
| 3 | Pinto beans | 9.01 g | Mature seeds, boiled without salt |
| 4 | Chickpeas | 8.86 g | Mature seeds, boiled without salt |
| 5 | Lima beans | 7.80 g | Large, mature seeds, boiled without salt |
| 6 | Fava beans | 7.60 g | Mature seeds, boiled without salt |
| 7 | Mung beans | 7.02 g | Mature seeds, boiled without salt |
| 8 | Green peas | 5.36 g | Fresh, boiled and drained without salt |
| 9 | Alfalfa sprouts | 3.99 g | Raw |
| 10 | Spinach | 2.97 g | Boiled and drained without salt |
10. Spinach, 3.0 g
Boiled spinach provides 3.0 g of protein per 100 g, or about 5.3 g in a 180 g cup. USDA also records 493.6 mcg of vitamin K per 100 g of this cooked spinach.
That makes spinach rich in vitamin K, but people taking warfarin need a consistent vitamin K intake. Talk to your doctor about changes to your diet. Spinach also appears in our guide to nutrient-dense vegetables.
9. Alfalfa Sprouts, 4.0 g
Raw alfalfa sprouts provide 4.0 g of protein per 100 g, but a cup weighs only 33 g. That light serving contains about 1.3 g of protein, so a handful adds much less than the headline figure suggests.
Children, older adults, pregnant people and people with weakened immune systems should avoid raw or lightly cooked sprouts. Sprouts can carry harmful bacteria, including Salmonella and E. coli. Cook sprouts thoroughly to reduce the risk of illness.
8. Green Peas, 5.4 g
Boiled green peas provide 5.4 g of protein per 100 g, or about 8.6 g in a 160 g cup. These figures describe fresh peas cooked and drained without salt.
Peas also supply 5.5 g of fiber per 100 g, almost matching their protein content by weight. For other vegetables to include alongside them, see our list of vegetables to add to your meals.
7. Mung Beans, 7.0 g
Boiled mung beans provide 7.0 g of protein per 100 g, or about 14.2 g in a 202 g cup. This entry measures mature dried beans after boiling, not bean sprouts.
USDA lists raw mung bean sprouts separately, at 3.0 g of protein per 100 g. Sprouts and boiled beans are different foods, so check which one a nutrition label means.
6. Fava Beans, 7.6 g
Boiled fava beans provide 7.6 g of protein per 100 g, or about 12.9 g in a 170 g cup. The figures describe mature dried beans after boiling without salt; they also provide 5.4 g of fiber per 100 g.
Fava beans can trigger hemolytic anemia in people with G6PD deficiency, a condition in which red blood cells break down. People with this condition should avoid fava beans, cooked or not.
5. Lima Beans, 7.8 g
Boiled large lima beans provide 7.8 g of protein per 100 g, or about 14.7 g in a 188 g cup. These are mature dried beans after cooking, rather than fresh green or canned lima beans.
Their cup contains slightly more protein than a cup of chickpeas because it weighs more: 188 g compared with 164 g. Chickpeas still rank higher per 100 g, which is the measure used throughout this list.
4. Chickpeas, 8.9 g
Boiled chickpeas provide 8.9 g of protein per 100 g, or about 14.5 g in a 164 g cup. USDA's entry measures mature chickpeas boiled without salt.
These chickpeas also provide 7.6 g of fiber per 100 g. They are the main ingredient in hummus and falafel.
3. Pinto Beans, 9.0 g
Boiled pinto beans provide 9.0 g of protein per 100 g, or about 15.4 g in a 171 g cup. USDA records 9.01 g per 100 g before rounding.
Pinto beans supply 9.0 g of fiber per 100 g, almost exactly matching their protein content by weight. Lentils edge ahead by just 0.01 g of protein per 100 g, so the two are practically level.
2. Lentils, 9.0 g
Boiled lentils provide 9.0 g of protein per 100 g, or about 17.9 g in a 198 g cup. Their unrounded figure is 9.02 g, placing them just above pinto beans.
Lentils also supply 7.9 g of fiber and about 3.3 mg of iron per 100 g. Their larger USDA cup weight helps explain why their per-cup protein total exceeds pinto beans by about 2.5 g.
1. Edamame, 11.9 g
Prepared edamame provides 11.9 g of protein per 100 g, or about 18.5 g in a 155 g cup. These weights describe shelled beans, even though edamame often appears in photographs with its pods.
USDA also records 311 mcg of folate per 100 g of prepared edamame. Edamame is soy, which the FDA identifies as a major food allergen; avoid it if you have a soy allergy.
This is general information, not a substitute for advice from a doctor or dietitian.
SourcesSources are linked throughout the article. The main sources are listed below.
- USDA, Standard Reference Legacy Release (April 2018): downloadable nutrient and portion-weight archive. Food records: spinach 11458; alfalfa 11001; green peas 11305; mung beans 16081; fava beans 16053; lima beans 16072; chickpeas 16057; pinto beans 16043; lentils 16070; edamame 11212; mung sprouts 11043.
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
