Curated list
Best plant-based protein sources
Plant foods with the highest protein density. Hit 0.7g/lb body weight with these options.
Why these
Plant proteins are less calorie-dense per gram of protein than animal proteins. These choices maximize protein per calorie among plant foods.
16 top picks
- 1. Tempeh 217 kcal · 22.6g P · 4 oz
- 2. Tofu (firm) 360 kcal · 42.5g P · 1 block (1 cup)
- 3. Edamame 188 kcal · 17.1g P · 1 cup shelled
- 4. Lentils (cooked) 230 kcal · 17.8g P · 1 cup cooked
- 5. Chickpeas (cooked) 269 kcal · 14.8g P · 1 cup cooked
- 6. Black beans (cooked) 227 kcal · 15.3g P · 1 cup cooked
- 7. Quinoa (cooked) 222 kcal · 8.1g P · 1 cup cooked
- 8. Pumpkin seeds (pepitas) 157 kcal · 8.4g P · 1 oz
- 9. Almonds (raw) 162 kcal · 5.9g P · 1 oz (~23 nuts)
- 10. Pistachios (shelled) 157 kcal · 5.6g P · 1 oz (~49 nuts)
- 11. Cashews (raw) 155 kcal · 5g P · 1 oz (~18 nuts)
- 12. Walnuts 183 kcal · 4.2g P · 1 oz (7 halves)
- 13. Peanut butter 94 kcal · 4g P · 1 tbsp
- 14. Oatmeal (cooked) 166 kcal · 5.8g P · 1 cup cooked
- 15. Tahini (sesame paste) 89 kcal · 2.5g P · 1 tbsp
- 16. Chia seeds 58 kcal · 2g P · 1 tbsp
AskCalories
Track meals with editable AI estimates
Use a photo, type what you ate, or dictate into chat. Review the estimated portions, calories, protein, carbs, fat, and fiber before saving.