When it comes to high-protein foods, especially vegetarians and vegans, tempeh, paneer, tofu and cottage cheese are all strong contenders. Each brings unique nutritional benefits and culinary uses to the table. But which one has the highest protein content? Let’s break it down.
Tempeh: The fermented protein king
Tempeh leads the protein race with an impressive 19–21 grams of protein per 100 grams. Made from fermented whole soybeans, tempeh offers a dense, meaty texture and is packed with plant-based protein. What sets tempeh apart is its fermentation process, which naturally enhances nutrient absorption.
Rich in gut-friendly probiotics, tempeh supports digestive health and offers complete protein, meaning it contains all nine essential amino acids. Originating in Indonesia, this traditional food has been a staple for centuries. Its fermentation process not only improves digestion but also boosts levels of iron, magnesium and vitamin B. Additionally, tempeh may help reduce cholesterol levels, making it a heart-smart choice for plant-based eaters.
Paneer: A muscle-building dairy favorite
Paneer, also known as Indian cottage cheese, contains around 18 grams of protein per 100 grams. Made from curdling milk, paneer is high in calcium and casein protein, a slow-digesting protein ideal for muscle repair and growth. This makes it a favorite for vegetarians aiming to build lean muscle.
What makes paneer especially versatile in cooking is its firm texture. It doesn't melt when heated, making it great for grilling, frying, or using in rich Indian curries. Surprisingly, paneer is low in lactose, making it more tolerable for those with mild lactose intolerance. It’s also a good source of phosphorus, an essential mineral for strong bones and dental health.
Cottage cheese: Lean and protein-rich
Cottage cheese provides between 11–14 grams of protein per 100 grams, depending on its fat content. It's made up mostly of casein protein, which digests slowly and supports long-lasting muscle recovery. This is why it’s often recommended as a nighttime snack by fitness experts.
Low in carbohydrates and fat, especially in reduced-fat varieties, cottage cheese is a smart choice for those on weight-loss or muscle-maintenance diets.
Tofu: Plant-based and nutrient dense
Tofu offers about 8 grams of protein per 100 grams, making it the lightest in this list, but it still holds value. Made from soy milk, tofu is a complete protein and rich in iron, calcium, and magnesium. It’s also a great source of isoflavones, which have anti-inflammatory and heart-protective benefits.
Tempeh tops the list
Among these four protein-rich foods, tempeh has the highest protein content, followed closely by paneer, cottage cheese, and finally tofu. Each has its own unique benefits, so your best pick may depend on your dietary preferences and health goals.
