A little context: The USDA recommends that women between the ages of 19 and 30 on a 2,000 calorie-per-day diet eat 46 grams of protein a day, and for men of the same age, 56 grams protein per day. A table of exactly how much protein you need for your age and body can be found here.
Keep in mind that not all proteins are created equal. It will take a larger amount of leafy greens than, say, beans to make you feel full. But i you're looking for a few extra grams here or there along with the vitamins and nutrients that veggies provide, consider getting even more involved with the ones on this list!
1. Chickpeas
Protein per cup: 16 grams
Protein per ounce: 6 grams
Chickpeas are a great food that you can add to meals to keep you feeling full. If you don't like them as they are, try hummus — or put them in a a salad with this recipe for roasted chickpea and avocado salad!
2. Kale
Protein per 2 cups raw kale: 1 gram
Kale. You love it, you hate it, but gosh darn it, kale is good for ya! Looking for a recipe? Try this kale and quinoa bowl.
3. Quinoa
Protein per cup of cooked quinoa: 8.14 grams
Protein per ounce: 3 grams
Quinoa, in all of its colors, gives you 8 grams of protein per cup. Not bad! Start out with a quinoa bowl at lunchtime or kick it up a notch with any of these recipes at dinner.
4. Broccoli
Protein per cup of raw broccoli: 2.57 grams
Protein per bunch: 17 grams
Good ol' broccoli can be prepared in a variety of ways — raw, roasted, sautéed, in casseroles or salads — but why not go all in with an outrageous recipe for broccoli tots?
5. Chia Seeds
Protein per cup dry: 38 grams
Protein per tablespoon: 2 grams
Ah, chia seeds. Did you know that the stuff you played with as a kid when you made your first Chia Pet is actually jam-packed with vitamins and minerals? Well, it is! Sprinkle them in your yogurt, salads, or test out chia seed pudding sometime for breakfast!
6. Hemp Seeds
Protein per tablespoon: 11 grams
Hemp seeds have a mild flavor, so they can be easily added to any salad, pestos, soups, and pretty much any savory dish — or your morning smoothies!
7. Spinach
Protein per cup raw: ~1 gram
Protein per tablespoon: 1 gram
Ayye, this wasn't Popeye's favorite food for no reason! Use it in your salads to feel full longer, blend it in smoothies, juice it, or put it in virtually any meal.
8. Rice
Protein per cup of cooked white rice : 4 grams
Protein per cup of cooked brown rice: 5 grams
Is there a person in this world who doesn't like rice? I'd like to meet them. Because I'd tell them that they're missing out on so much: sushi, rice bowls, risotto, and so many other delicious foods across the world!
9. Avocado
Protein per cup, pureed: 4.6 grams
Protein per cup, cubed: 3 grams
Yes, avocado toast is a bit played out...but there's so much else to do with these guys! Bake them, fry them, make pudding, or use it as a replacement for butter and cream in your favorite recipes.
10. Lentils
Protein per cup cooked: 17 grams
Protein per cup raw: 47 grams
Protein per ounce: 7 grams
Just one cup of lentils will provide you with 37% of the USDA recommended protein intake, so you might as well start learning how to use them in soups, hummus, burgers, and to make your own dal!
11. Tempeh
Protein per cup cooked: 30 grams
Protein per ounce: 5 grams
This fermented food is super filling, with 30 grams of protein per cup, and it's my personal favorite meat replacement. It's tasty! See why with any of these recipes or see what the other side eats with this vegan BLT.
12. Split Peas
Protein per cup: 16 grams
Protein per ounce: 6 grams
Split peas — whether you go for green or yellow — pack a punch with a whopping 16 grams of protein per cup. Try recipe #2 in our roundup of slow cooker soups to get into the split-pea soup game this winter.
13. Sesame Seeds
Protein per cup: 25 grams
Protein per tablespoon: 2 grams
NOT that you'd ever eat an entire cup of sesame seeds in one sitting, but that could totally happen with tahini or hummus, let's be honest. Sprinkle these guys on anything and everything and learn how to make your own tahini!
14. Cauliflower
Protein per cup raw: 2 grams
Yes, of course you can eat the regular white cauliflower, too. But why wouldn't you want to try the green fractal-y goodness that is the Romanesco cauliflower? Regardless of the style you choose, you've got a lot of options these days: fritters, buffalo bites, fried rice, tacos, hash browns... Go crazy, or, you know, just eat them plain.
15. Alternative Nondairy Milks
Protein per cup of soy milk: 4 grams
Protein per cup of almond milk: 5 grams
Protein per cup of coconut milk: 5.5 grams
Protein per cup of hemp milk: 5 grams
Alternative milks — made from nuts, coconuts, etc. — often can add a lot of protein to your meal. Just sub in any of these with your regular milk of choice, and voilà!
16. Edamame
Protein per cup: 9 grams
Enjoy them steamed and with salt, or mix it up with a new recipe!
17. Black-Eyed Peas
18. Arugula
19. Cashews
Protein per cup: 22 grams
Cashews are one of my favorite sources to make fake cheese from, but there's so much more you can do with them: cashew milks, soups, ice cream, or just eat them as a snack — you can't go wrong!
20. Pepitas
21. Seitan
22. String Beans
Protein per cup: 2 grams
These guys give a bonus of 4 grams of dietary fiber for each cup, and can be prepared in a variety of ways. Try them with almonds to start!
23. Almonds
Protein per cup: 30 grams
Protein per tablespoon: 2 grams
Almonds are the perfect midday snack to keep your energy up! Eat them on their own, add them into trail mix, or make them into cheese, milk, or almond butter.
24. Asparagus
25. Sunflower Seeds
Protein per cup raw: 30 grams
Protein per tablespoon: 2 grams
Raw sunflower seeds have 2 grams of protein per tablespoon and are great to snack on, put in granolas, and make nut butter from.
26. Cucumbers
Protein per cup: 1 gram
Stop using cucumbers for your beauty regimen and alcoholic drinks and start taking advantage of their nutrition! Spiralize them, pickle them, use them in salads! Whatever your heart desires, really.
27. Tofu
28. Beans
Protein per cup of cooked black beans: 15 grams
Protein per cup of cooked kidney beans: 15 grams
Protein per cup of cooked pinto beans: 12 grams
Protein per cup of cooked fava beans: 13 grams
Good ol' beans — these guys get an A+ in keeping you full and satisfied. Try a black bean and chickpea salad, or even making your own spreads, dips, and black bean veggie burger. See, you're a pro already!
All information sourced from the USDA. Now you'll never have to ask a vegetarian where they get their protein from again!
UPDATE
Some entries have been updated with the most recent protein counts made available by the USDA.
