Discover What Non-Meat Source Has the Most Protein

December 28, 2025 •

4 min read

With a staggering 75 grams of protein per 100 grams, seitan, a popular wheat gluten-based meat substitute, is among the most concentrated non-meat sources. Exploring what non-meat source has the most protein reveals a wide variety of powerhouse foods for those looking to diversify their diet or transition to a plant-based lifestyle.

Quick Summary

This article explores the non-meat foods with the highest protein content, from complete plant-based options like seitan and soy to nutrient-dense seeds and dairy products. It provides a comprehensive guide for adding protein to meat-free diets.

Key Points

Seitan is King: With 75g of protein per 100g, seitan offers one of the most concentrated non-meat protein sources available.
Spirulina is a Superfood: The dried algae spirulina is an extremely protein-dense supplement, delivering nearly 60g per 100g.
Soy is a Complete Protein Source: Whole soy foods like tofu, tempeh, and edamame provide all essential amino acids, making them vital for vegan diets.
Combine Legumes and Grains: Many plant proteins are incomplete, but pairing foods like rice and beans or lentils and buckwheat can create a complete protein.
Nuts and Seeds Pack a Punch: Hemp, pumpkin, and chia seeds offer significant protein and other nutrients, making them perfect for boosting meals.
Dairy Provides Excellent Protein: For vegetarians, Greek yogurt and cottage cheese are outstanding sources of high-quality, complete protein.

Top Non-Meat Protein Sources

Navigating the world of high-protein foods without relying on meat can be simple and delicious. The key is understanding which sources offer the most protein and how to incorporate them into your meals. While many people assume plant-based diets lack sufficient protein, a look at foods like seitan and spirulina quickly dispels that myth.

The Superstars: Seitan and Spirulina

When comparing raw protein density per 100 grams, a few sources stand out. Seitan, often called 'wheat meat,' is a formidable protein source, boasting a massive 75 grams of protein per 100g. It's made from vital wheat gluten and is incredibly versatile for various cooking methods. For those looking beyond wheat, spirulina, a blue-green algae, contains roughly 57.5 to 60 grams of protein per 100g in its dried, powdered form. It's often added to smoothies and juices for a potent protein boost. Similarly, semi-processed soy products like soya chunks or granules can reach over 50 grams of protein per 100g, making them a dense and versatile option for many dishes.

Soy-Based Proteins

Soybeans are a nutritional cornerstone for many meat-free diets and offer a complete protein, meaning they contain all nine essential amino acids. Products derived from soy provide significant protein content.

Tofu: Made from condensed soy milk, tofu can vary in firmness and protein concentration, with some varieties offering up to 16.5g per 100g. It's a great absorber of flavor and works well in stir-fries, scrambles, and more.
Tempeh: A fermented soybean product, tempeh has a firmer texture and a nuttier taste than tofu. It contains an impressive 19 to 20.7g of protein per 100g and is also a complete protein source.
Edamame: These young, green soybeans are a fantastic snack or salad addition, providing up to 18g of protein per cup.

Legumes, Nuts, and Seeds

This diverse group of foods is packed with protein, fiber, and essential minerals. While most are not complete proteins on their own, they can be combined with grains to provide a full amino acid profile.

Lentils: Versatile and affordable, lentils are a protein powerhouse, offering around 7-9g per 100g when cooked. They are a perfect base for soups, curries, and salads.
Chickpeas: Also known as garbanzo beans, chickpeas provide 6.7 to 8.4g of protein per 100g when cooked and are a key ingredient in hummus and falafel.
Peanuts and Peanut Butter: A rich source of plant protein, peanuts contain around 25.8g per 100g. While technically a legume, they are often grouped with nuts.
Hemp Seeds: With 30g of complete protein per 100g, hemp seeds are a rich source of healthy fats and amino acids.
Almonds: These nuts offer approximately 21.6g of protein per 100g and are full of healthy fats and fiber.

Dairy and Eggs

For those who include dairy and eggs in their diet, these animal-derived, non-meat sources are excellent protein options. They are also complete proteins.

Greek Yogurt: This strained yogurt is significantly higher in protein than regular yogurt, with low-fat versions offering nearly 10g per 100g.
Cottage Cheese: Another dairy product celebrated for its high protein content, cottage cheese offers over 11g per 100g.
Eggs: A medium egg contains approximately 7g of protein and is an easy, complete protein source.

Comparison of Top Non-Meat Protein Sources

To help visualize the protein content of different non-meat sources, here is a comparison table based on protein per 100 grams. Note that protein concentration can vary slightly based on preparation and brand.


Food (per 100g)	Protein Content (g)	Type of Protein	Notes
Seitan	~75g	Complete (Wheat Gluten)	Made from wheat gluten; very dense.
Spirulina Powder	~57.5-60g	Complete	Nutrient-dense algae; typically used in small quantities.
Soya Chunks (Granules)	~52.4g	Complete (Soy)	Processed soy product; highly concentrated.
Hemp Seeds	~30g	Complete	Rich in healthy fats and amino acids.
Pumpkin Seeds	~29.8g	Incomplete	Good source of minerals.
Peanuts	~25.8g	Incomplete (Low in certain amino acids)	Technically a legume; can complement grains.
Tempeh	~20.7g	Complete (Soy)	Fermented soy; nutty flavor and firm texture.
Tofu (Firm)	~16.5g	Complete (Soy)	Versatile soy product; readily absorbs flavors.
Eggs (Medium)	~12.4g	Complete	Excellent source of vitamins and minerals.
Lentils (Cooked)	~7-9g	Incomplete	Affordable, high in fiber, and versatile.

Conclusion: A World of Protein Awaits

Understanding what non-meat source has the most protein reveals that there is no single answer, but a variety of potent choices depending on your dietary needs and preferences. While processed wheat gluten like seitan and concentrated powders like spirulina offer the highest protein density, whole foods such as soy products, legumes, nuts, and seeds provide balanced nutrition. The key to maintaining a healthy, high-protein meat-free diet is to consume a diverse range of these foods to ensure all essential amino acids are met. Whether you choose to incorporate more tempeh, sprinkle seeds over your meals, or use soya chunks in curries, plenty of options exist to build muscle and support overall health without meat. For more nutritional guidance, you can consult authoritative sources like the Harvard School of Public Health for advice on high-protein diets.

Tips for Maximizing Non-Meat Protein Intake

Combine for Complete Proteins: Pair legumes and grains (e.g., rice and beans) or nuts and legumes (e.g., peanut butter on whole-wheat bread) to get all essential amino acids.
Snack Smart: Keep high-protein snacks like almonds, pumpkin seeds, and edamame on hand for a quick boost.
Boost Your Smoothies: Add a scoop of a non-meat protein powder (like pea or soy), hemp seeds, or a spoonful of spirulina powder to your morning smoothie.
Embrace Soy: Experiment with different soy products like tempeh, tofu, and edamame, as they are complete protein sources and incredibly versatile.
Try Seitan: As one of the most protein-dense options, seitan can be used as a primary meat substitute in stir-fries, stews, and roasts.

Frequently Asked Questions

Seitan, which is made from wheat gluten, has one of the highest protein contents, with approximately 75 grams per 100-gram serving. Dried spirulina powder is another exceptionally high source.

Plant-based proteins can be just as effective as meat protein. The key is to consume a variety of sources to ensure you get all essential amino acids. Some plant-based foods, like soy and quinoa, are complete proteins on their own.

A complete protein contains all nine essential amino acids. Non-meat complete proteins include soy products (tofu, tempeh, edamame), quinoa, hemp seeds, eggs, and dairy products like milk and yogurt.

Vegans can get enough protein by eating a wide variety of plant-based foods. Focus on high-protein sources like seitan, soy products, lentils, chickpeas, and a mix of nuts and seeds throughout the day.

Both nuts and seeds are excellent protein sources. Some seeds, like hemp seeds, have a higher protein content per 100g than many nuts. Including both in your diet provides a broader range of nutrients.

Protein powder, such as whey or pea protein, can be a useful supplement, especially for athletes or those with high protein needs. However, it's best to prioritize whole food sources, as they offer more fiber and a broader spectrum of nutrients.

Both are made from soybeans, but tempeh is a fermented product with a firmer texture and a higher protein and fiber content than most types of tofu. Tofu is made from coagulated soy milk and is generally softer.