High-Protein Foods by Diet
The highest-protein foods from this dataset, grouped by the diet that can eat them. Vegan sources suit everyone; vegetarian adds dairy and eggs; the omnivore list adds meat and fish.
Best vegan sources
| Food | Protein (g) | Calories (kcal) |
|---|---|---|
| Pumpkin seeds | 30 | 559 |
| Peanuts | 26 | 567 |
| Peanut butter | 25 | 588 |
| Almonds | 21 | 579 |
| Tempeh | 19 | 192 |
| Chia seeds | 17 | 486 |
| Oats (dry) | 13 | 379 |
| Firm tofu | 12 | 120 |
| Edamame | 11 | 121 |
| Lentils (cooked) | 9 | 116 |
Best vegetarian sources (adds dairy & eggs)
| Food | Protein (g) | Calories (kcal) |
|---|---|---|
| Pumpkin seeds | 30 | 559 |
| Peanuts | 26 | 567 |
| Cheddar cheese | 25 | 402 |
| Peanut butter | 25 | 588 |
| Almonds | 21 | 579 |
| Tempeh | 19 | 192 |
| Chia seeds | 17 | 486 |
| Egg (whole) | 13 | 155 |
| Oats (dry) | 13 | 379 |
| Firm tofu | 12 | 120 |
Best omnivore sources (adds meat & fish)
| Food | Protein (g) | Calories (kcal) |
|---|---|---|
| Chicken breast (cooked) | 31 | 165 |
| Pumpkin seeds | 30 | 559 |
| Turkey breast (cooked) | 29 | 135 |
| Pork loin (cooked) | 27 | 145 |
| Lean beef mince, 5% (cooked) | 26 | 170 |
| Tuna, canned in water | 26 | 116 |
| Peanuts | 26 | 567 |
| Salmon (cooked) | 25 | 208 |
| Cheddar cheese | 25 | 402 |
| Peanut butter | 25 | 588 |
Values are approximate per-100 g reference figures from public food-composition data (USDA FoodData Central), rounded and for general guidance only — real foods vary by cut, brand and preparation.
Work out your numbers
Frequently asked questions
- Can you get enough protein on a vegan diet?
- Yes. Tofu, tempeh, edamame, lentils, beans and seeds are all solid sources; the main difference is that plant proteins are often slightly less complete, so eating a variety across the day covers the bases.
- What's the most protein-dense choice?
- Per calorie, lean meats, fish, egg whites and low-fat dairy top the list; among plants, tofu, tempeh and seitan (wheat protein) are the densest. Nuts and seeds are protein-rich but calorie-dense.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: