Protein Rich Foods for Vegetarians

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This is a list of protein rich foods. It is suitable for vegetarian diets that include dairy and eggs.

If you don’t want to include eggs or dairy products in your diet look at Protein Rich Foods for Vegans

Cereal Products
Gluten from Wheat74.9%Wheat Germ22.6%Spelt Flour18.7%
Wheat Bran14.8%Wild Rice14.7%Quinoa14.1%
Couscous13.8%Rolled Oats12.7%Pasta Wholemeal12.5%
Wholemeal Rye Flour12%Buckwheat11.7%Wholemeal Wheat Flour11.3%
Millet11.1%Buckwheat Noodles10.8%
Dairy Products
Skim Milk Powder36.3%Milk Powder27.2%Cheddar Cheese24.6%
Mozzarella Cheese22.2%Haloumi Cheese21.3%Goat Cheese21.2%
Blue Vein Cheese20.3%Camembert & Brie19.5%Feta Cheese18.7%
Cottage Cheese15.4%Quark Cheese13.9%Ricotta Cheese10.2%
Eggs
Chicken Egg13%Quail Egg13%Duck Egg12.8%
Herbs and Spices
Parsley, dried26.6%Fenugreek Seeds, dried18.4%Cumin Seeds, dried18.4%
Basil, dried18.2%Chilli, dried14.1%Paprika14.1%
Turmeric14%Coriander Seeds, dried13%Cardamom Seeds, ground10.8%
Black or White Pepper10.7%Sage, dried10.6%
Legumes and Pulses
Lupin Bean41%Lentils, dried24.7%Split Peas, dried23%
Red Kidney Beans, dried22.5%Haricot Beans, dried21.9%Lima Beans, dried21.4%
Chick Pea (Besan) Flour19.7%Red Beans, dried13.8%
Miscellaneous
Spirulina Powder57.4%Seaweed46.7%Yeast Powder36.4%
Vegemite24.1%Cocoa Powder16.1%Goji Berries14.2%
Tomato, sundried11.2%Mesquite Powder12%
Nuts and Seeds
Hemp Seeds31.5%Pumpkin Seeds30.2%Sunflower Seeds26.8%
Pandanus Kernel25.9%Peanuts24.4%Sesame Seeds22.2%
Almonds21%Wattle Seeds20.3%Pistachio21%
Linseed/ Flaxseed18.3%Poppy Seeds18%Cashew17%
Chia Seeds16.5%Hazelnut14.8%Brazil Nuts14.4%
Walnuts14.4%Popcorn14.1%Pinenuts13%
Soya Products
Soya Flour46.5%Soya Beans, dried31.3%Tempeh (Fermented Soy)23.2%
Tofu (Soya Bean Curd)13.5%Miso (Soya Bean Paste)12.9%Edamame Beans12%
Some of this material is copyright of the Commonwealth of Australia, Food Standards Australia New Zealand and Adjunct Professor H. Greenfield and others at the University of N.S.W.
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