What Non Meat Foods Are High in Protein? Your Guide to Plant-Based Power

January 1, 2026 •

4 min read

According to Healthline, one cup of firm tofu can provide approximately 44 grams of protein, showcasing the incredible protein potential of plant-based sources. This dispels the myth that a meat-free diet is inherently protein-deficient. So, what non meat foods are high in protein, and how can you add them to your meals?

Quick Summary

This guide explores a diverse range of protein-rich plant-based foods, including legumes, soy products, nuts, seeds, and complete grains. It explains how to combine them for complete nutrition and debunks common protein myths.

Key Points

Legumes are Fundamental: Lentils and chickpeas are affordable, high-protein staples that are also rich in fiber.
Soy is a Complete Protein: Tofu, tempeh, and edamame provide all essential amino acids, making them exceptional meat alternatives.
Seeds Offer a Concentrated Boost: Hemp, chia, and pumpkin seeds pack a powerful protein punch in small, nutrient-dense servings.
Combine Grains and Legumes: Classic combinations like rice and beans create a complete protein source by balancing different amino acid profiles.
Don't Forget Whole Grains: Quinoa is a complete protein, while grains like oats and wild rice add valuable protein and fiber to meals.
Protein from Veggies: Vegetables like spinach and broccoli contribute to your daily protein intake, in addition to providing essential vitamins and minerals.

Legumes: A Protein Powerhouse

Legumes, including beans, lentils, and peas, are some of the most accessible and affordable protein sources available. They are also rich in fiber, which aids digestion and helps you feel full longer. Incorporating a variety of legumes ensures a broad spectrum of nutrients.

Top Legume Sources

Lentils: One cooked cup of lentils can contain about 18 grams of protein. They are highly versatile and work well in soups, stews, and salads.
Chickpeas: Also known as garbanzo beans, a cooked cup provides around 15 grams of protein. They are the base for hummus and a great addition to curries and roasted vegetable dishes.
Edamame: These immature soybeans offer approximately 17 grams of protein per cooked cup. They make a great snack, are excellent in stir-fries, and add texture to salads.
Black Beans: A staple in many cuisines, black beans contribute 15 grams of protein per cooked cup. Use them in tacos, burritos, and chili.

Soy Products: Complete Protein Sources

Soy-based foods are unique among plant proteins because they are considered 'complete,' meaning they contain all nine essential amino acids. They are a staple for many vegetarians and vegans for this very reason.

Versatile Soy Options

Tofu: Made from condensed soy milk pressed into blocks, tofu is a protein giant. As mentioned earlier, a single cup can contain up to 44 grams of protein, depending on its firmness. It absorbs flavors readily, making it perfect for marinades and stir-fries.
Tempeh: Created from fermented soybeans, tempeh has a firmer texture and a nuttier flavor than tofu. Three ounces offer about 11 grams of protein. Its fibrous texture makes it a great meat substitute in sandwiches and chili.
Soy Milk: An excellent dairy alternative, a cup of soy milk provides approximately 7-9 grams of protein. It's ideal for smoothies, cereal, or drinking on its own.

Nuts and Seeds: Concentrated Protein and Healthy Fats

Nuts and seeds are dense sources of not only protein but also healthy fats, fiber, vitamins, and minerals. They are perfect for snacking, topping dishes, and blending into sauces.

High-Protein Nuts and Seeds

Hemp Seeds: Offering an impressive 10 grams of protein per three tablespoons, hemp seeds are a nutritional powerhouse. They can be sprinkled on salads, yogurt, or blended into smoothies.
Pumpkin Seeds: These seeds contain about 8.5 grams of protein per ounce. Roasted and salted, they make a delicious and satisfying snack.
Almonds: An ounce of almonds provides about 6 grams of protein. They are rich in vitamin E and healthy fats, making them a great addition to any diet.
Chia Seeds: Just one ounce of chia seeds delivers 4 grams of protein and is packed with fiber and omega-3s. They are excellent for chia puddings or as an egg substitute.
Peanut Butter: Two tablespoons of natural peanut butter offer 8 grams of protein. Look for brands with minimal added sugar and oil.

Whole Grains and Vegetables: Filling in the Gaps

While typically not as protein-dense as legumes or soy, certain whole grains and vegetables contribute significantly to your overall protein intake, especially when combined strategically. Quinoa, for instance, stands out as a complete protein.

Notable Grains and Vegetables

Quinoa: A cooked cup of this pseudocereal contains about 8 grams of protein and is one of the few plant foods that is a complete protein. It's a fantastic base for grain bowls, replacing rice or couscous.
Oats: A 40-gram serving of oats can contribute 5 grams of protein. A bowl of oatmeal with added seeds or nuts makes for a protein-rich breakfast.
Wild Rice: Unlike white rice, wild rice retains its bran and offers more protein and fiber. One cooked cup has nearly 4 grams of protein.
Broccoli: One cup of cooked broccoli adds 4.54 grams of protein to your meal. It’s also loaded with vitamins and fiber.
Spinach: A cup of cooked spinach provides around 5 grams of protein. It's easy to incorporate into almost any savory dish to boost its nutritional content.

Mycoprotein and Combination Foods

Mycoprotein, sold under brand names like Quorn, is a complete protein source derived from a fungus. It is a versatile meat substitute. Furthermore, combining different plant foods can create a complete protein. The classic example is rice and beans, as grains are often low in lysine while legumes are high in it. Combining them provides all nine essential amino acids.

Protein Content Comparison Table


Food Item	Serving Size	Protein (g)	Key Feature
Tofu (Firm)	1 cup	44	Complete protein; versatile
Lentils	1 cup cooked	18	High in fiber; affordable
Edamame	1 cup cooked	17	Complete protein; great snack
Chickpeas	1 cup cooked	15	Hummus base; versatile legume
Hemp Seeds	3 tbsp	10	Nutrient-dense; Omega-3s
Quinoa	1 cup cooked	8	Complete protein; whole grain
Almonds	1 oz	6	Healthy fats; vitamin E

Conclusion

Meeting your protein needs without meat is not only achievable but can also lead to a more diverse and nutrient-rich diet. With an abundance of high-protein plant-based foods such as legumes, soy products, nuts, seeds, and whole grains, you have endless possibilities for creating delicious and satisfying meals. Focusing on variety and combining complementary sources throughout the day is key to ensuring you receive a complete amino acid profile. Embrace the power of plants to fuel your body and enjoy the vast culinary potential they offer.

For more information on complete plant-based proteins, check out this guide from Healthline: 13 Complete Protein Sources for Vegetarians and Vegans.

Frequently Asked Questions

Among whole plant-based foods, soy products like tofu and tempeh are often the highest in protein. Firm tofu, for example, can offer over 40 grams of protein per cup.

Yes. While some plant foods may lack certain essential amino acids, eating a variety of plant-based protein sources throughout the day provides all the essential amino acids your body needs. Foods like quinoa and soy are complete proteins on their own.

Yes, when combined, rice and beans form a complete protein. Rice is lower in lysine, while beans are high in it, creating a complementary amino acid profile that delivers all essential amino acids.

Protein needs depend on factors like age, weight, and activity level. On average, adults need around 0.8 grams of protein per kilogram of body weight, but active individuals may need more. This is easily achievable with a balanced plant-based diet.

Pea protein is not a complete protein on its own but is high in branched-chain amino acids (BCAAs). Many plant-based protein powders combine pea protein with other sources, like brown rice, to create a complete profile.

Mycoprotein, sold as Quorn, is a high-protein, complete protein source derived from a fungus called Fusarium venenatum. It is often used as a meat alternative in various dishes.

While vegetables contribute to your overall protein intake, they are generally not as protein-dense as legumes, soy, or nuts. You should combine a wide variety of plant foods, including concentrated sources, to meet your protein needs.