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1.firm tofu

Depending on the type and how it's made, firm tofu's precise protein level may vary slightly, but on average, each 3.5-ounce (100-gram) portion of firm tofu has 8 to 10 grams of protein.

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2.Squash and Pumpkin Seeds

Squash and pumpkin seeds might vary in their protein composition, but on average, they have 9 to 10 grams of protein per 1-ounce (28-gram) meal.

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3.cottege cheese

Depending on the brand and kind (low-fat, regular, etc.), cottage cheese's protein level might vary, but on average, a 1-cup serving (or 226 grams) of cottage cheese has 25 to 28 grams of protein.

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4.Low-Fat Yogurt

A typical 6-ounce (170-gram) serving of plain low-fat yogurt has an average protein content of 8 to 12 grams.

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5.Quinoa

8 grams of protein are typically present in 1 cup (185 grams) of cooked quinoa. 

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6.Mashroom

The amount of protein in mushrooms varies by species. 100 grams of mushrooms typically provide 2 to 3 grams of protein.

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7.Green Peas

Compared to many other vegetables, green peas have a considerably higher protein content. Cooked green peas typically have 8 to 10 grams of protein per 1-cup (160-gram) serving.

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8.Lentile

Depending on the particular variety of lentil, the protein level varies slightly, however cooked lentils typically provide 18 to 25 grams of protein per cup (200 grams). 

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9.Soy Protein Isolate

Soy protein isolate typically has a protein content of 90% or higher. You might find soy protein isolate powders that offer 20 to 25 grams of protein per 1-ounce (28-gram) serving, depending on the brand and particular product.