Top Plant-Based & Allergen-Free Foods Highest in Protein (USDA Ranking)

Allergen-free and plant-forward whole foods rich in Protein (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Essential structural macronutrient for muscle protein synthesis, enzymes, hormones, and satiety.

USDA Leaderboard: Top Plant-Based & Allergen-Free Foods Highest in Protein (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Lupins, mature seeds, raw (36.2 g per 100g).

Rank	USDA Food Item	Protein / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Lupins, mature seeds, raw	36.2 g	72.3%	9.75 g	371 kcal · 36.2g P
#2	Mutton, cooked, roasted (Navajo)	33.4 g	66.9%	14.3 g	234 kcal · 33.4g P
#3	Pheasant, cooked, total edible	32.4 g	64.8%	13.6 g	239 kcal · 32.4g P
#4	Pheasant, cooked	32.3 g	64.5%	13.6 g	238 kcal · 32.3g P
#5	Pumpkin seeds, unsalted	29.8 g	59.7%	5.2 g	574 kcal · 29.8g P
#6	Pumpkin seeds, salted	29.5 g	59%	5.2 g	567 kcal · 29.5g P
#7	Broadbeans (fava beans), mature seeds, raw	26.1 g	52.2%	7.66 g	341 kcal · 26.1g P
#8	Venison or deer with tomato-based sauce	25.6 g	51.3%	18.3 g	140 kcal · 25.6g P
#9	Papad, grilled or broiled	25.6 g	51.1%	6.89 g	371 kcal · 25.6g P
#10	Quail, cooked, total edible	25.1 g	50.2%	11.1 g	227 kcal · 25.1g P
#11	Goose, wild, roasted	25.1 g	50.1%	8.24 g	304 kcal · 25.1g P
#12	Quail, cooked	25 g	50%	11.1 g	226 kcal · 25g P
#13	Pheasant, breast, meat only, raw	24.4 g	48.7%	18.3 g	133 kcal · 24.4g P
#14	Yardlong beans, mature seeds, raw	24.3 g	48.7%	7.01 g	347 kcal · 24.3g P
#15	Dove, cooked (includes squab)	23.9 g	47.8%	11.2 g	213 kcal · 23.9g P
#16	Cowpeas, catjang, mature seeds, raw	23.9 g	47.7%	6.95 g	343 kcal · 23.9g P
#17	Pheasant, raw, meat only	23.6 g	47.1%	17.7 g	133 kcal · 23.6g P
#18	Guinea hen, meat and skin, raw	23.4 g	46.8%	14.8 g	158 kcal · 23.4g P
#19	Duck, cooked, skin not eaten	23.4 g	46.8%	11.7 g	200 kcal · 23.4g P
#20	Duck, roasted, skin not eaten	23.4 g	46.8%	11.7 g	200 kcal · 23.4g P
#21	Beans, white, mature seeds, raw	23.4 g	46.7%	7.02 g	333 kcal · 23.4g P
#22	Cornish game hen, cooked, skin not eaten	23.1 g	46.2%	17.4 g	133 kcal · 23.1g P
#23	Cornish game hen, roasted, skin not eaten	23.1 g	46.2%	17.4 g	133 kcal · 23.1g P
#24	Game meat, elk, raw	22.9 g	45.9%	20.7 g	111 kcal · 22.9g P
#25	Mothbeans, mature seeds, raw	22.9 g	45.9%	6.69 g	343 kcal · 22.9g P
#26	Goose, domesticated, meat only, raw	22.8 g	45.5%	14.1 g	161 kcal · 22.8g P
#27	Pheasant, raw, meat and skin	22.7 g	45.4%	12.5 g	181 kcal · 22.7g P
#28	Quail, breast, meat only, raw	22.6 g	45.2%	18.4 g	123 kcal · 22.6g P
#29	Game meat, antelope, raw	22.4 g	44.8%	19.6 g	114 kcal · 22.4g P
#30	Beans, navy, mature seeds, raw	22.3 g	44.7%	6.63 g	337 kcal · 22.3g P
#31	Moose, meat, raw (Alaska Native)	22.3 g	44.6%	21.7 g	103 kcal · 22.3g P
#32	Game meat, moose, raw	22.2 g	44.5%	21.8 g	102 kcal · 22.2g P
#33	Pheasant, leg, meat only, raw	22.2 g	44.4%	16.6 g	134 kcal · 22.2g P
#34	Cornish game hen, cooked, skin eaten	22.1 g	44.2%	8.59 g	257 kcal · 22.1g P
#35	Cornish game hen, roasted, skin eaten	22.1 g	44.2%	8.59 g	257 kcal · 22.1g P

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