Top 100 sources of plant protein

Top 100 sources of plant protein

This is my first pass at scouring this huge database for the highest quality plant proteins, that is, those which have the highest ability to help us add muscle mass.    For information about any one of the items in this list, click on the link and you will get the gory details about why it was ranked where it does in my list.  My ranking takes into account the amounts of each of the essential acids, the digestibility of the protein, and the protein density of the product.  In the plant world, protein virtually always comes bundled tightly with either fat in the case of things like peanuts,  tightly bundled with good complex carbs like in the case of beans, or bound up with both complex carbs and fat as in the case of soybeans.  Because of this its no surprise that the overall quality number of these plant sources is significantly lower than those in my top 100 animal protein list.   The rankings are not perfect  because I assume that your one and only goal is getting protein to build muscles, you may also be interested in vitamins, antioxidants, or fiber.   Anything on this list is a good protein source, even if its at the bottom.  Remember I sorted thru 8000 foods to find these 200 good ones.  In particular, many legumes which are excellent sources of protein are at the bottom of this list but its only because of their high complex-carb content.

Many of the high ranking items in this list have been processed somewhat, either by squeezing the oils out or by chemically purifying the protein.  We all know that protein powders are high in protein, these highly processed nutrient products are not all that interesting here.  What is much more interesting is the raw protein sources or the minimally processed foods, especially the defatted ones that they just squeeze the oil out of.   I have bolded the interesting protein sources here.

This page is static, the most accurate and current top protein sources can be found thru my database.  

This sofware is still under development, use at your own risk

food name overall protein quality calories
seaweed,spirulina,raw 0.35284 4.4
soy prot isolate,k type,crude prot basis 0.331776 3.6
soy prot isolate,k type 0.326692 4
soy protein isolate 0.315094 4.2
seaweed,spirulina,dried 0.306445 5
soy prot isolate,prot technologies international,supro 0.279343 4.4
alfalfa seeds,sprouted,raw 0.27913 5.8
soy prot isolate,prot technologies international,proplus 0.272838 4.4
soy sau made from soy (tamari) 0.262338 5.7
spinach,ckd,bld,drnd,wo/ salt 0.23504 7.7
spinach,ckd,bld,drnd,w/salt 0.23504 7.7
soy prot conc,crude prot basis (n x 6.25),acid wash 0.233908 5.2
soy prot conc,produced by alcohol extraction 0.231781 5.7
soy prot conc,produced by acid wash 0.231781 5.7
spinach,raw 0.226956 8
turnip grns,frz,ckd,bld,drnd,wo/salt 0.225518 8.7
turnip grns,frz,ckd,bld,drnd,w/salt 0.225518 8.7
spinach,cnd,reg pk,drnd sol 0.220798 8.2
broccoli raab,raw 0.220327 6.9
turnip grns,frz,unprep 0.219545 8.9
mori-nu,tofu,silken,lite ex firm 0.218258 5.4
pumpkin leaves,raw 0.215549 6
spinach,cnd,reg pk,sol&liquids 0.202619 9
spinach,cnd,no salt,sol&liquids 0.202619 9
turnip grns&turnips,frz,unprep 0.201429 8.5
mori-nu,tofu,silken,lite firm 0.196139 5.9
drumstick leaves,raw 0.194075 6.8
jute,potherb,raw 0.193049 7.3
seaweed,laver,raw 0.190286 6
turnip grns,cnd,sol&liquids 0.188572 10.3
squash,zucchini,baby,raw 0.187538 7.7
soy flour,defatted 0.18107 7
watercress,raw 0.178408 4.8
broccoli raab,ckd 0.17749 8.6
taro leaves,raw 0.175715 8.4
soy sau made from soy&wheat (shoyu) 0.17249 6.5
swamp cabbage,(skunk cabbage),raw 0.172105 7.3
pumpkin leaves,ckd,bld,drnd,wo/salt 0.171614 7.7
pumpkin leaves,ckd,bld,drnd,w/ salt 0.171614 7.7
soy meal,defatted,raw,crude prot basis (n x 6.25) 0.169482 6.8
soy meal,defatted,raw 0.168488 7.5
taro leaves,ckd,stmd,wo/salt 0.167501 8.8
taro,leaves,ckd,stmd,w/salt 0.167501 8.8
turnip grns&turnips,frz,ckd,bld,drnd,w/salt 0.165 11.4
sweet potato leaves,raw 0.162857 16.9
mori-nu,tofu,silken,firm 0.161134 9
mori-nu,tofu,silken,ex firm 0.161086 7.4
soy flr,defatted,crude prot basis (n x 6.25) 0.160627 7.5
peanut flour,defatted 0.160463 6.3
turnip grns&turnips,frz,ckd,bld,drnd,wo/salt 0.160287 11.7
soy flr,low-fat,crude prot basis (n x 6.25) 0.16015 7.2
amaranth leaves,raw 0.158059 9.3
dock,ckd,bld,drnd,wo/salt 0.1575 10.9
dock,ckd,bld,drnd,w/salt 0.1575 10.9
asparagus,frz,ckd,bld,drnd,wo/salt 0.157092 6.1
asparagus,frz,ckd,bld,drnd,w/salt 0.157092 6.1
dock,raw 0.156818 11
meat extender 0.156586 8.2
bamboo shoots,ckd,bld,drnd,w/salt 0.156063 7.2
asparagus,raw 0.156001 9.1
veggie burgers or soyburgers unprep 0.154955 11.3
asparagus,ckd,bld,drnd 0.15409 9.2
asparagus,ckd,bld,drnd,w/salt 0.15409 9.2
beans,kidney,mature seeds,sprouted,raw 0.153213 6.9
beans,kidney,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.153005 6.8
beans,kidney,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.153005 6.8
cottonseed flr,lofat (glandless) 0.15235 6.7
amaranth leaves,ckd,bld,drnd,wo/salt 0.14907 10
amaranth leaves,ckd,bld,drnd,w/salt 0.14907 10
beans,mung,mature seeds,sprouted,cnd,drnd sol 0.143061 8.6
bamboo shoots,ckd,bld,drnd,wo/salt 0.143058 7.8
mushrooms,white,raw 0.142289 7.1
jute,potherb,ckd,bld,drnd,wo/salt 0.139195 10.1
jute,potherb,ckd,bld,drnd,w/salt 0.139195 10.1
spinach,frz,chopd or leaf,unprep 0.138401 8
cauliflower,green,raw 0.136812 10.5
cauliflower,frz,ckd,bld,drnd,w/salt 0.136627 10.6
cottonseed meal,part defatted (glandless) 0.135805 7.5
cauliflower,grn,ckd,no salt added 0.135698 10.5
cauliflower,grn,ckd,w/ salt 0.135698 10.5
broccoli,frz,chopd,ckd,bld,drnd,wo/salt 0.133436 9
broccoli,frz,spears,ckd,bld,drnd,wo/salt 0.133436 9
broccoli,frz,chopd,ckd,bld,drnd,w/salt 0.133436 9
broccoli,frz,spears,ckd,bld,drnd,w/salt 0.133436 9
soy sau made from soy&wheat (shoyu),lo na 0.133376 10.3
mung bns,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.132869 9.4
peas,grn,cnd,drnd sol,rinsed in tap h2o 0.132074 16.4
broccoli,frz,chopd,unprep 0.132059 9.3
mushrooms,white,stir-fried 0.132051 7.3
tofu,raw,firm,prep w/ca sulfate 0.131301 9.2
swamp cabbage,ckd,bld,drnd,wo/salt 0.1305 9.6
swamp cabbage,ckd,bld,drnd,w/salt 0.1305 9.6
tofu,ex firm,prep w/nigari 0.130499 9.2
asparagus,frz,unprep 0.130442 7.4
tofu,soft,prep w/ca sulfate&magnesium chloride (nigari) 0.129783 9.3
broccoli,frz,spears,unprep 0.128845 9.5
tofu,raw,reg,prep w/ca sulfate 0.12774 9.4
mori-nu,tofu,silken,soft 0.126813 11.5
broccoli,ckd,bld,drnd,wo/salt 0.124063 14.7
broccoli,ckd,bld,drnd,w/salt 0.124063 14.7
broccoli,leaves,raw 0.122618 9.4
broccoli,flower clusters,raw 0.122618 9.4
broccoli,stalks,raw 0.122618 9.4
tofu,dried-frozen (koyadofu),prep w/ca sulfate 0.122408 9.8
cauliflower,frz,ckd,bld,drnd,wo/salt 0.122245 11.8
soybeans,mature ckd,bld,wo/salt 0.12204 10.4
soybeans,mature seeds,ckd,bld,w/salt 0.12204 10.4
sunflower sd flr,part defatted 0.121288 6.8
chives,raw 0.121178 9.2
tofu,dried-frozen (koyadofu) 0.120368 10
cornsalad,raw 0.120218 10.5
mung bns,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.120216 10.3
edamame,frz,unprep 0.119344 10.7
soybeans,mature seeds,sprouted,ckd,stir-fried,w/salt 0.118752 9.5
spinach,frz,chopd or leaf,ckd,bld,drnd,wo/salt 0.118041 8.5
spinach,frz,chopd or leaf,ckd,bld,drnd,w/salt 0.118041 8.5
cauliflower,frz,unprep 0.11781 11.9
lambsquarters,ckd,bld,drnd,wo/salt 0.116756 10
lambs quarters,ckd,bld,drnd,w/salt 0.116756 10
edamame,frz,prep 0.116713 11.2
mustard grns,frz,unprep 0.116131 8
drumstick leaves,ckd,bld,drnd,wo/ salt 0.11613 11.4
drumstick leaves,ckd,bld,drnd,w/ salt 0.11613 11.4
cottonseed flr,part defatted (glandless) 0.115822 8.8
soybeans,mature seeds,raw 0.115591 12.2
squash,smmr,zucchini,incl skn,frz,ckd,bld,drnd,w/salt 0.115409 12.2
lambsquarters,raw 0.115076 10.2
mushrooms,oyster,raw 0.114544 10
mung bns,mature seeds,sprouted,raw 0.114445 9.9
asparagus,cnd,reg pk,sol&liquids 0.114442 8.3
asparagus,cnd,no salt,sol&liquids 0.114442 8.3
soybeans,mature seeds,sprouted,raw 0.114222 9.3
cauliflower,ckd,bld,drnd,wo/salt 0.114151 12.5
cauliflower,ckd,bld,drnd,w/salt 0.114151 12.5
mushrooms,portabella,grilled 0.113794 8.8
collards,frz,chopd,unprep 0.113226 12.3
sweet potato leaves,ckd,stmd,w/ salt 0.113143 16.1
broccoli,raw 0.112862 12.1
collards,frz,chopd,ckd,bld,drnd,wo/salt 0.112203 12.1
collards,frz,chopd,ckd,bld,drnd,w/salt 0.112203 12.1
bamboo shoots,raw 0.112198 10.4
tofu,firm,prep w/ca sulfate&magnesium chloride (nigari) 0.11216 8.5
asparagus,cnd,drnd sol 0.111612 8.9
mustard grns,frz,ckd,bld,drnd,wo/salt 0.111612 8.4
mustard grns,frz,ckd,bld,drnd,w/salt 0.111612 8.4
soybeans,mature seeds,dry rstd 0.1116 11.4
soybeans,mature seeds,sprouted,ckd,stir-fried 0.111481 9.5
turnip grns,ckd,bld,drnd,wo/salt 0.111 17.5
turnip grns,ckd,bld,drnd,w/salt 0.111 17.5
soybeans,mature seeds,sprouted,ckd,stmd 0.11096 9.6
soybeans,mature seeds,sprouted,ckd,stmd,w/salt 0.11096 9.6
beans,kidney,royal red,mature seeds,ckd,bld,wo/salt 0.109572 13
beans,kidney,royal red,mature seeds,ckd,bld w/salt 0.109572 13
beans,kidney,royal red,mature seeds,raw 0.109144 13
parsley,frsh 0.109049 12.1
soybeans,green,raw 0.107856 11.4
lettuce,grn leaf,raw 0.107718 11
nopales,ckd,wo/salt 0.107716 11.1
soybeans,grn,ckd,bld,drnd,wo/salt 0.107431 11.4
soybeans,grn,ckd,bld,drnd,w/salt 0.107431 11.4
squash,smmr,all var,raw 0.107297 13.2
lettuce,butterhead (incl boston&bibb types),raw 0.107115 9.6
mung bns,mature seeds,sprouted,ckd,stir-fried 0.107046 11.6
squash,smmr,zucchini,incl skn,raw 0.106922 14
bamboo shoots,cnd,drnd sol 0.106298 11
beans,kidney,california red,mature seeds,raw 0.104814 13.5
tofu,hard,prep w/nigari 0.104579 11.5
collards,raw 0.104137 10.6
beans,kidney,california red,mature seeds,ckd,bld,wo/salt 0.104128 13.6
beans,kidney,california red,mature seeds,ckd,bld,w/salt 0.104128 13.6
mushrooms,white,microwaved 0.103866 9
peas,grn,frz,unprep 0.103605 14.8
lentils,sprouted,ckd,stir-fried,wo/salt 0.102987 11.5
lentils,sprouted,ckd,stir-fried,w/salt 0.102987 11.5
peas,green,raw 0.102229 14.9
mungo bns,mature seeds,raw 0.101439 13.5
soy flr,full-fat,raw,crude prot basis (n x 6.25) 0.1012 11.5
chard,swiss,raw 0.100987 10.6
vinespinach,(basella),raw 0.100987 10.6
peas,grn (includes baby & lesuer types),cnd,drnd sol,unprep 0.100986 15.2
peas,grn,frz,ckd,bld,drnd,wo/salt 0.100986 15.1
peas,grn,frz,ckd,bld,drnd,w/salt 0.100986 15.1
squash,smmr,zucchini,incl skn,frz,unprep 0.100981 14.7
chard,swiss,ckd,bld,drnd,wo/salt 0.10098 10.6
chard,swiss,ckd,bld,drnd,w/salt 0.10098 10.6
soy flour,full-fat,raw 0.100739 12.6
soy flr,full-fat,rstd,crude prot basis (n x 6.25) 0.100692 11.5
beans,kidney,all types,mature seeds,raw 0.100477 14.1
soy flr,full-fat,rstd 0.100235 12.7
lentils,sprouted,raw 0.100032 11.8
beans,great northern,mature seeds,ckd,bld,wo/salt 0.0998415 14.2
beans,great northern,mature seeds,ckd,bld,w/salt 0.0998415 14.2
beans,white,mature seeds,raw 0.0993472 14.3
spinach souffle 0.0990518 21.4
beans,white,mature seeds,ckd,bld,wo/salt 0.0989962 14.3
beans,white,mature seeds,ckd,bld,w/ salt 0.0989962 14.3
mungo bns,mature seeds,ckd,bld,wo/salt 0.0987404 13.9
mungo bns,mature seeds,ckd,bld,w/salt 0.0987404 13.9
peas,grn,cnd,no salt,drnd sol 0.0980535 15.6
winged bean tuber,raw 0.0975741 12.8
hearts of palm,canned 0.0974997 11.1
peas,grn,ckd,bld,drnd,wo/salt 0.0973775 15.7
peas,grn,ckd,bld,drnd,w/salt 0.0973775 15.7
beans,cranberry (roman),mature seeds,raw 0.0973459 14.5
beans,cranberry (roman),mature seeds,ckd,bld,wo/salt 0.0970202 14.6
beans,cranberry (roman),mature seeds,ckd,bld,w/salt 0.0970202 14.6
sweet potato leaves,ckd,stmd,wo/ salt 0.0965851 18.8
sesame flour,low-fat 0.0965762 6.6
beans,kidney,red,mature seeds,ckd,bld,wo/salt 0.096476 14.6
beans,kidney,all types,mature seeds,ckd,bld,w/salt 0.096476 14.6
beans,kidney,red,mature seeds,ckd,bld,w/salt 0.096476 14.6
beans,navy,mature seeds,sprouted,raw 0.0964658 10.9
beans,pinto,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.0959333 10.8
beans,navy,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.0958064 11
beans,navy,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.0958064 11
squash,summer,scallop,raw 0.0953755 15
soybeans,mature seeds,rstd,salted 0.0950535 13.4
soybeans,mature seeds,rsted,no salt added 0.0950535 13.4
squash,smmr,zucchini,incl skn,frz,ckd,bld,drnd,wo/salt 0.0950423 14.8
peas&onions,cnd,sol&liquids 0.0950422 15.5
beans,black,mature seeds,ckd,bld,wo/salt 0.0949626 14.9
beans,black,mature seeds,ckd,bld,w/salt 0.0949626 14.9
peas,grn,cnd,seasoned,sol&liquids 0.0949217 16.2
beans,kidney,red,mature seeds,raw 0.0948131 15
nopales,raw 0.0946745 12.1
peas&carrots,frz,ckd,bld,drnd,wo/salt 0.0946708 15.5
squash,smmr,scallop,ckd,bld,drnd,wo/salt 0.0946708 15.5
squash,smmr,scallop,ckd,bld,drnd,w/salt 0.0946708 15.5
papad 0.094505 14.5
beans,cranberry (roman),mature seeds,cnd 0.094251 15
yardlong bns,mature seeds,ckd,bld,wo/salt 0.0942503 14.2
yardlong bns,mature seeds,ckd,bld,w/ salt 0.0942503 14.2
beans,black turtle,mature seeds,cnd 0.0942498 15.1
yardlong bns,mature seeds,raw 0.0939779 14.3
cowpeas,common (blackeyes,crowder,southern),mtre seeds,raw 0.0939689 14.3
kale,frozen,unprepared 0.0937657 10.5
cowpeas,catjang,mature seeds,ckd,bld,wo/salt 0.093444 14.4