What Non-Meat Food Has the Most Protein?

December 6, 2025 •

4 min read

While chicken and beef are often cited as protein powerhouses, many non-meat foods offer substantial amounts of this essential nutrient. For those following a plant-based diet or simply reducing their meat intake, understanding what non-meat food has the most protein is vital for meeting nutritional needs. This guide delves into the top plant and dairy-based sources to help you maximize your protein intake without meat.

Quick Summary

This article explores the highest protein non-meat foods, detailing specific items like seitan, lentils, and soy products. It provides a comprehensive comparison of various sources, explains how to combine them for complete protein, and offers practical tips for integrating more protein into your diet, perfect for vegetarian or vegan lifestyles.

Key Points

Seitan leads in density: Made from wheat gluten, seitan provides up to 25 grams of protein per 100 grams, making it one of the most protein-dense non-meat foods.
Soy products are complete proteins: Tofu, tempeh, and edamame contain all nine essential amino acids, offering complete protein profiles uncommon in most plant-based foods.
Legumes offer versatility: Lentils, chickpeas, and beans are excellent, budget-friendly sources of protein and fiber for stews, salads, and curries.
Dairy provides high-quality protein: Greek yogurt and cottage cheese are protein-rich dairy options for vegetarians, supplying high-quality protein and essential minerals like calcium.
Combine foods for complete protein: To ensure a complete amino acid profile from plant-based foods, combine complementary sources, such as beans with rice, throughout the day.
Seeds are nutrient-dense: Seeds like hemp, chia, and flax add significant protein, fiber, and healthy omega-3 fatty acids to your diet.
Incorporate nuts for snacks: Nuts such as almonds and peanuts offer a great source of protein, healthy fats, and fiber for a filling snack or meal addition.

Top Non-Meat Protein Contenders

When evaluating what non-meat food has the most protein, several options stand out, particularly plant-based sources and, for vegetarians, certain dairy products. The protein density varies greatly, so it's important to know which items pack the biggest punch per serving.

Seitan: The Protein King

For vegans and vegetarians, seitan is often hailed as the champion of high-protein, non-meat foods. Made from wheat gluten, a 100-gram serving of seitan can contain approximately 25 grams of protein, often rivaling or exceeding meat's protein content. Its dense, chewy texture makes it a popular meat substitute for strips, cutlets, and roasts. However, it is essential for those with gluten sensitivities or celiac disease to avoid seitan, as it is pure gluten.

Legumes: The Versatile Powerhouses

Lentils, beans, and chickpeas are indispensable sources of non-meat protein, offering excellent nutritional value at a low cost.

Lentils: A cup of cooked lentils provides around 18 grams of protein and is also rich in fiber, iron, and folate. Their versatility makes them perfect for soups, stews, and salads.
Soybeans (Edamame, Tofu, Tempeh): Soy-based products are complete proteins, meaning they contain all nine essential amino acids. Edamame, the young green soybean, offers about 18.4 grams of protein per prepared cup. Tofu and tempeh, made from processed soybeans, also deliver a substantial amount, with tempeh providing a hearty 33 grams per cup.
Chickpeas: Known for their nutty flavor, a cup of cooked chickpeas contains around 15 grams of protein and is the main ingredient in hummus and falafel.

Nuts, Seeds, and Dairy

For added variety and nutritional benefits, nuts, seeds, and certain dairy products are excellent protein choices.

Hemp Seeds: Offering 9 grams of protein in a 3-tablespoon serving, hemp seeds are a complete protein source rich in magnesium, iron, zinc, and healthy fats.
Greek Yogurt: This dairy option is a standout for vegetarians, with many varieties containing 20-25 grams of protein per serving. It's also an excellent source of calcium and probiotics for gut health.
Cottage Cheese: With approximately 14 grams of protein per half-cup serving, cottage cheese is a versatile food for sweet or savory dishes.
Peanuts and Almonds: An ounce of nuts like peanuts or almonds provides 6-7 grams of protein, along with healthy fats and fiber.

Comparison of High-Protein Non-Meat Foods


Food (per 100g)	Protein Content (approx.)	Complete Protein?	Key Nutrients	Best Uses
Seitan	25g	No*	Selenium, Iron	Meat substitute for stir-fries, roasts, and stews
Soybeans (cooked)	12.5g	Yes	Calcium, Iron, Folate	Edamame, tofu, tempeh, soy milk
Lentils (cooked)	9.1g	No*	Fiber, Iron, Folate	Soups, stews, salads, curries
Greek Yogurt (plain)	10g+	Yes	Calcium, Probiotics	Smoothies, parfaits, dips
Chickpeas (cooked)	8.4g	No*	Fiber, Iron, Folate	Hummus, salads, roasted snacks
Hemp Seeds	33g (dried)	Yes	Omega-3s, Magnesium	Toppings for salads, yogurt, smoothies
Quinoa (cooked)	4.4g	Yes	Fiber, Manganese, Phosphorus	Salads, bowls, side dish

*Can be combined with other plant-based proteins to form a complete profile.

Achieving Complete Protein Profiles

Plant-based proteins, with the exception of soy, quinoa, and hemp seeds, are generally considered incomplete, meaning they lack one or more of the nine essential amino acids. However, the body is highly efficient and combines amino acids from different foods throughout the day. Therefore, combining various protein sources, such as beans and rice or seitan with lentils, helps create a complete amino acid profile.

Culinary Ideas for Non-Meat Protein

Incorporating these high-protein foods into your diet can be both easy and delicious. Here are a few ways to get started:

Start your day: Add Greek yogurt to a smoothie, mix nuts and seeds into your oatmeal, or make a tofu scramble for a savory breakfast.
Lunch ideas: Create a hearty salad with quinoa and chickpeas, pack an edamame and vegetable stir-fry, or use lentils for a satisfying soup.
Dynamic dinners: Use seitan as a meat alternative in tacos or fajitas. Create a bean or lentil curry served with brown rice. Try a chickpea and vegetable bowl with a peanut butter-based satay sauce.
Snack smart: Keep roasted edamame or chickpeas on hand for a crunchy, protein-packed snack. Spread nut butter on apple slices or use cottage cheese with fruit.

Conclusion

For those seeking to increase their non-meat protein intake, a wide array of options is available. While seitan offers the most protein per serving among vegan choices, a balanced diet rich in legumes like lentils and soybeans, nuts, seeds, and dairy (for vegetarians) is the key to meeting daily protein requirements. By focusing on variety and smart combinations, you can enjoy delicious, high-protein meals that are both satisfying and nutritious. Exploring these different sources ensures you get a full spectrum of nutrients and essential amino acids to support a healthy and vibrant lifestyle. For further nutritional information, consult authoritative sources like the U.S. Department of Agriculture.

Frequently Asked Questions

Seitan, which is made from wheat gluten, generally contains the highest amount of protein per gram compared to other non-meat alternatives, providing around 25 grams of protein per 100-gram serving.

Seitan has a higher protein density per serving than tofu. However, tofu is made from soybeans and is a complete protein source containing all essential amino acids, whereas seitan is low in the amino acid lysine. Both are healthy, and variety is key.

Vegans can get a complete protein profile by consuming a variety of plant-based protein sources throughout the day, which helps the body acquire all nine essential amino acids. Examples include combining legumes with grains or eating complete plant proteins like soy, quinoa, and hemp seeds.

Yes, most types of beans, including chickpeas, kidney beans, and black beans, are excellent protein sources, offering about 15 grams per cooked cup, along with fiber and various minerals.

Greek yogurt is a very rich source of protein for vegetarians, often containing between 20 and 25 grams of protein per cup, depending on the brand and fat content.

While many vegetables contain protein, like broccoli, spinach, and green peas, they typically do not provide enough protein on their own to meet daily needs. It is best to combine them with other high-protein sources like legumes, grains, and nuts.

Lentils are a great source of protein, with approximately 18 grams per cooked cup. They are also packed with fiber and micronutrients, making them a very nutritious addition to meals.