Ranked by protein per 100 g of the food in the form named on its card, using the figure on the card. The Source column names the dataset and row. "Closest official match" means no row exists for the same food in the same form, so the card uses the nearest published row. Foods whose figures come from the same row are one entry, with each food linked to its card.
| # | Food | Protein per 100 g | % RI | Source |
|---|---|---|---|---|
| 1 | Spirulina Dry | 57.47 g | 115% | USDA FoodData Central Seaweed, spirulina, dried (USDA FDC SR Legacy 170495) |
| 2 | Roasted soybeans As sold | 43.32 g | 87% | USDA FoodData Central Soybeans, mature seeds, dry roasted (USDA FDC SR Legacy 172441) |
| 3 | Soya beans, dry Dry | 35.9 g | 72% | UK CoFID Beans, soya, dried, raw (CoFID 2021 13-115) |
| 4 | Nutritional yeast As sold | 35.6 g | 71% | UK CoFID Yeast, dried (CoFID 2021 17-379) Closest official match |
| 5 | Seaweed, dried (arame, dulse, hijiki, sea lettuce) Dry | 31.8 g | 64% | USDA FoodData Central Seaweed, dried (USDA FNDDS 2709988) Closest official match |
| 6 | Hemp seeds Raw | 31.56 g | 63% | USDA FoodData Central Seeds, hemp seed, hulled (USDA FDC SR Legacy 170148) |
| 7 | Nori Dry | 30.7 g | 61% | UK CoFID Seaweed, nori, dried, raw (CoFID 2021 13-340) |
| 8 | Pumpkin seeds Raw | 30 g | 60% | USDA FoodData Central Seeds, pumpkin and squash seed kernels, dried (USDA FDC SR Legacy 170556) |
| 9 | Watermelon seeds Raw | 28.33 g | 57% | USDA FoodData Central Seeds, watermelon seed kernels, dried (USDA FDC SR Legacy 169407) |
| 10 | Urad dal, dry Dry | 26 g | 52% | UK CoFID Black gram, chilki urad dahl, split, dried, raw (CoFID 2021 13-058) |
| 11 | Peanut Raw | 25.8 g | 52% | USDA FoodData Central Peanuts, all types, raw (USDA FDC SR Legacy 172430) |
| 12 | Red split lentils, dry Dry | 25.6 g | 51% | UK CoFID Lentils, red, split, dried, raw (CoFID 2021 13-657) |
| 13 | Black walnut Dry | 24.1 g | 48% | USDA FoodData Central Nuts, walnuts, black, dried (USDA FDC SR Legacy 170186) |
| 14 | Peanut butter As sold | 22.2 g | 44% | USDA FoodData Central Peanut butter, smooth style, without salt (USDA FDC SR Legacy 172470) |
| 15 | Toor dal, dry Dry | 21.8 g | 44% | UK CoFID Beans, pigeon peas, dahl, dried, raw (CoFID 2021 13-104) |
| 16 | Almond Raw | 21 g | 42% | USDA FoodData Central Nuts, almonds (USDA FDC SR Legacy 170567) |
| 17 | Almond butter As sold | 21 g | 42% | USDA FoodData Central Nuts, almond butter, plain, without salt added (USDA FDC SR Legacy 168588) |
| 18 | Sunflower seeds Raw | 20.78 g | 42% | USDA FoodData Central Seeds, sunflower seed kernels, dried (USDA FDC SR Legacy 170562) |
| 19 | Tempeh As sold | 20.29 g | 41% | USDA FoodData Central Tempeh (USDA FDC SR Legacy 174272) |
| 20 | Pistachio Raw | 20.16 g | 40% | USDA FoodData Central Nuts, pistachio nuts, raw (USDA FDC SR Legacy 170184) |
| 21 | Cacao powder Dry | 19.6 g | 39% | USDA FoodData Central Cocoa, dry powder, unsweetened (USDA FDC SR Legacy 169593) |
| 22 | Natto As sold | 19.4 g | 39% | USDA FoodData Central Natto (USDA FDC SR Legacy 172443) |
| 23 | Flaxseed Raw | 18.29 g | 37% | USDA FoodData Central Seeds, flaxseed (USDA FDC SR Legacy 169414) |
| 24 | Cashew Raw | 18.22 g | 36% | USDA FoodData Central Nuts, cashew nuts, raw (USDA FDC SR Legacy 170162) |
| 25 | Poppy seeds Raw | 18 g | 36% | USDA FoodData Central Spices, poppy seed (USDA FDC SR Legacy 171330) |
Protein has no NRV. Like the cards, this page shows % RI: the reference intake of an average adult (8 400 kJ / 2 000 kcal), which is 50 g of protein. Herbs, spices (eaten in pinches) and dry teas (brewed, not eaten) are left out, and so are foods with no protein value. Per 100 g is not a portion: compare foods eaten in similar amounts.
Also see the Protein per 100 g list, all rankings and about our data.
Answer-ready: In Thrive's plant-food data (UK CoFID and USDA FoodData Central), the plant foods highest in protein per 100 g are Spirulina (57.47 g), Roasted soybeans (43.32 g), Soya beans, dry (35.9 g).