Beyond Meat: What is the highest protein food besides meat?

October 23, 2025 •

3 min read

Over half of all adults in the US are concerned about getting enough protein, but many excellent sources exist beyond animal muscle. A common question for those limiting or excluding meat is, what is the highest protein food besides meat? The answer depends on whether you include dairy and supplements, but several powerhouses consistently rank at the top.

Quick Summary

This guide explores the most protein-dense non-meat foods, including dairy and plant-based options like seitan, tempeh, Greek yogurt, and protein powders. It details their nutritional profiles, offering a comprehensive comparison to help inform your dietary choices.

Key Points

Seitan is one of the highest protein foods besides meat; however, it's made from wheat gluten and is unsuitable for those with gluten sensitivities.
Tempeh, Greek yogurt, and cottage cheese are exceptionally high in protein among whole, non-meat food categories.
Soy products like tofu, tempeh, and edamame are complete proteins, providing all essential amino acids.
Combining plant-based proteins is key for a well-rounded diet, as most plant sources are 'incomplete' on their own.
Protein powders are a convenient option for concentrated protein, available in whey, casein, or plant-based forms.
Seeds like hemp and pumpkin seeds are surprisingly protein-dense, making them great additions to meals and snacks.

For many people, meat is the go-to source for protein, and for good reason—it's a complete protein and highly concentrated. However, numerous other options provide a powerful protein punch, often with added benefits like fiber and heart-healthy fats. Determining the single 'highest' depends on the food category, but leading candidates emerge when considering plant-based, dairy, and supplementary sources.

Dairy-Based Powerhouses

Dairy products are excellent non-meat sources of complete protein, meaning they contain all nine essential amino acids. The protein content varies significantly depending on the product, but some consistently stand out.

Greek Yogurt

Greek yogurt is known for its high protein content, with a 7-ounce (200g) serving containing nearly 20 grams. It's also a good source of calcium, vitamin B12, and probiotics.

Cottage Cheese

Cottage cheese is another dairy option popular for its high protein, low-calorie profile. One cup (226g) can provide around 28 grams of protein.

Plant-Based Champions

For those on a vegetarian or vegan diet, many plant-based foods offer significant protein. Some are complete proteins, while others can be combined to achieve a full amino acid profile.

Seitan: High-Density Plant Protein

Made from wheat gluten, seitan is a meat substitute with an impressively high protein concentration. A 3.5-ounce (100g) serving can contain up to 25 grams of protein, but it is not suitable for those with gluten intolerance.

Soy Products: Tofu, Tempeh, and Edamame

Soybeans are a complete protein source. Tempeh, a fermented product, is particularly dense, offering around 20 grams per 3/4-cup (100g) serving. Tofu also provides a healthy amount of protein, and edamame contains about 18 grams of complete protein per cooked cup.

Legumes, Nuts, and Seeds

Lentils are a rich source of plant-based protein, providing approximately 18 grams per cooked cup (198g). Nuts and seeds also contribute protein; hemp seeds offer 10 grams per 3-tablespoon serving, and pumpkin seeds provide about 8.8 grams per 1/4-cup. Quinoa, a complete protein, offers 8 grams per cooked cup.

Protein Powders

Supplements like whey or plant-based protein powders offer a concentrated and convenient protein source for boosting intake.

Comparison Table: Top Non-Meat Protein Sources


Food (Serving)	Protein (approx. grams)	Notes
Seitan (100g)	25	Wheat gluten-based, not for celiacs.
Tempeh (100g)	20	Fermented soy, complete protein, nutty flavor.
Greek Yogurt (200g)	19.9	High in calcium and probiotics.
Cottage Cheese (1 cup)	28	Low in calories, rich in protein.
Lentils (1 cooked cup)	18	Excellent source of fiber and iron.
Hemp Seeds (3 tbsp)	10	Rich in omega-3s.
Tofu, Firm (100g)	16.5	Versatile, absorbs flavors well.
Edamame, Shelled (1 cooked cup)	18	Complete protein, good source of fiber.

Practical Tips for Maximizing Non-Meat Protein

Incorporate a variety of these sources throughout your meals. Combining different plant-based proteins over the day helps ensure you get all essential amino acids.

Start your day with high-protein options like Greek yogurt or a tofu scramble.
Add legumes to lunches, such as lentils in salads.
Include protein-rich foods like tempeh or seitan in dinners.
Snack on foods like roasted edamame or cottage cheese.
Use protein powder as a supplement when needed.

For more information on plant-based protein, consult the Harvard T.H. Chan School of Public Health's Nutrition Source.

Conclusion

While meat is a potent protein source, highly concentrated options like protein powders and dense whole foods such as seitan are among the highest in protein besides meat. For whole food alternatives, soy products like tempeh and dairy options such as Greek yogurt and cottage cheese offer substantial amounts of high-quality protein. Diversifying your diet with these various sources ensures you meet your protein needs through nutrient-dense foods.

Lists of High-Protein Non-Meat Foods

Legumes and Beans: Lentils, chickpeas, soybeans (edamame).
Soy Products: Tofu, tempeh, soy milk.
Nuts and Seeds: Hemp seeds, pumpkin seeds, almonds.
Grains and Pseudocereals: Seitan (wheat gluten), quinoa.
Dairy: Greek yogurt, cottage cheese.
Others: Protein powders (whey, pea).

Frequently Asked Questions

Among plant-based foods, seitan (made from wheat gluten) is one of the most protein-dense, containing approximately 25 grams of protein per 100-gram serving. Tempeh and edamame are also very high in protein.

The protein content per serving size is comparable, but cottage cheese often contains a slightly higher concentration. One cup of cottage cheese offers around 28 grams of protein, while a 7-ounce container of Greek yogurt has almost 20 grams.

No, you don't need to combine incomplete proteins in every single meal. Your body maintains a pool of amino acids throughout the day, so eating a variety of plant proteins over the course of the day is sufficient.

Yes, a few plant foods are considered complete proteins because they contain all nine essential amino acids. These include soy products (edamame, tofu, tempeh), quinoa, hemp seeds, and nutritional yeast.

For a high-protein breakfast without meat or eggs, consider a bowl of Greek yogurt with hemp seeds, a tofu scramble with vegetables, or a bowl of oatmeal mixed with peanut butter and flaxseeds.

While protein powder is a convenient and concentrated source of protein, it should not be a complete replacement for whole foods. Whole foods provide a wider array of vitamins, minerals, and fiber essential for overall health.

For high-protein snacks without meat or nuts, try a serving of cottage cheese, roasted edamame, hummus with fresh vegetables, or a small cup of Greek yogurt.