Soybeans, quinoa (a grain), and spinach also are considered high quality protein. Other protein sources of non-animal origin usually have all the essential amino acids, but the amounts of one or two of these amino acids may be low. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high-quality protein.
FOOD AMOUNT PROTEIN PROTEIN (gm) (gm/100 cal) Tempeh 1 cup 31 9.5Seitan 4 ounces 15-31 21.4-22.1Soybeans, cooked 1 cup 29 9.6Veggie dog 1 link 8-26 13.3-20Veggie burger 1 patty 5-24 3.8-21.8Lentils, cooked 1 cup 18 7.8Tofu, firm 4 ounces 8-15 10-12.2Kidney beans, cooked 1 cup 15 6.8Lima beans, cooked 1 cup 15 6.8Black beans, cooked 1 cup 15 6.3Chickpeas, cooked 1 cup 15 5.4Pinto beans, cooked 1 cup 14 6.0Black-eyed peas, cooked 1 cup 13 6.7Vegetarian baked beans 1 cup 12 5.2Quinoa, cooked 1 cup 11 3.5Soymilk, commercial, plain 1 cup 3-10 3-12Tofu, regular 4 ounces 2-10 2.3-10.7Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4Peanut butter 2 Tbsp. 8 4.1Spinach, cooked 1 cup 6 11.0Soy yogurt, plain 6 ounces 6 6Broccoli, cooked 1 cup 5 10.5