Food & protein

Dairy-free and plant-based protein

Pending medical review

By Joshua Nichvolodoff · Fact-checked against sources November 2, 2026 · Next review due November 2, 2027

Clinical review: not yet reviewed by a clinician. How review works · Editorial policy

You can reach a protein target without dairy or meat. Here is how much protein common dairy-free and plant-based foods contain, from published food data.

Protein in plant foods

Protein per serving, dairy-free and plant-based[1][3][2][5][6]
ItemServingProtein
Tofu, firm (calcium-set)½ cup (126 g)21.8 g
Edamame, prepared1 cup (155 g)18.4 g
Lentils, boiled1 cup (198 g)17.9 g
Soybeans, boiled175 mL (127 g)21 g
Black beans, canned175 mL (178 g)11 g
Chickpeas, canned175 mL (178 g)9 g
Almonds60 mL (36 g)8 g
Peanut butter, natural30 mL (31 g)7 g
Soy milk, unsweetened, fortified1 cup (243 g)6.9 g
USDA FoodData Central (tofu, edamame, lentils, soy milk) and Health Canada's Nutrient Value of Some Common Foods (the rest). Brands differ.

Swapping out dairy

Unsweetened, fortified soy milk has 6.9 g of protein per cup, against 8.2 g for 2% cow's milk[5][7]. Other plant drinks vary, so check the label.

Nutrients to keep an eye on

The joint advisory names iron, calcium, magnesium, zinc and vitamins A, D, E, K, B1, B12 and C as nutrients of concern, and says supplements can be considered for at-risk nutrients such as vitamin D, calcium and B12[4]. If you avoid dairy, look for calcium-set tofu and soy drinks with added calcium, and ask your clinician or a dietitian about B12 and whether you need testing or a supplement.

General information, not medical or nutrition advice. See also a high-protein, high-fibre day and the protein calculator.

Sources

  1. FoodData Central FDC ID 172475: Tofu, raw, firm, prepared with calcium sulfate (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/172475. Accessed November 2, 2026. Back to the text
  2. FoodData Central FDC ID 172421: Lentils, mature seeds, cooked, boiled, without salt (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/172421. Accessed November 2, 2026. Back to the text
  3. FoodData Central FDC ID 168411: Edamame, frozen, prepared (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/168411. Accessed November 2, 2026. Back to the text
  4. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. American Journal of Lifestyle Medicine, May 30, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12125019/ · DOI 10.1177/15598276251344827 · PMID 40452753. Accessed November 2, 2026. Back to the text
  5. FoodData Central FDC ID 175215: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/175215. Accessed November 2, 2026. Back to the text
  6. Nutrient Value of Some Common Foods (2008). Health Canada (Canadian Nutrient File), 2008. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/nutrient-data/nutrient-value-some-common-foods-2008.html. Accessed November 2, 2026. Back to the text
  7. FoodData Central FDC ID 746778: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (data record). USDA Agricultural Research Service. https://fdc.nal.usda.gov/portal-data/external/746778. Accessed November 2, 2026. Back to the text

Figures marked “as reported” are historical: they show what the source said on that date, not today's price or rule.

Changes to this page

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Substantive corrections are also logged at corrections.

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