The 18 Best High Protein Vegan Foods and Vegetarian Protein Sources

One of the most common concerns about vegetarian and vegan diets is whether they provide adequate protein. The good news is that vegans and vegetarians can easily meet their protein requirements through various plant-based sources, with some options being exceptionally protein-rich.

Research has linked well-planned vegan and vegetarian diets to numerous health benefits, including improved nutrient intake, weight management, and reduced risk of chronic diseases. Medical experts increasingly agree that properly planned meatless diets can provide all essential nutrients, including sufficient protein.

However, not all plant foods are created equal when it comes to protein content. Some contain significantly higher amounts of protein than others, and studies indicate that higher protein diets can support muscle strength, promote feelings of satiety, and assist with weight management.

While well-planned vegan diets composed primarily of whole, minimally processed foods are considered beneficial for all life stages, those heavily reliant on ultra-processed plant foods may not provide the same advantages. Poorly planned vegan diets may increase the risk of nutrient deficiencies, particularly in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3 fatty acids.

This comprehensive guide explores 18 plant-based foods that deliver exceptional amounts of protein per serving. If you’re concerned about meeting your nutritional needs, consult with your healthcare provider about whether supplements or fortified foods might be beneficial for you.

1. Seitan: The Protein Powerhouse

Seitan stands out as one of the most protein-dense plant-based foods available. Also known as wheat meat or wheat gluten, seitan provides approximately 25 grams of protein per 3.5-ounce (100-gram) serving, making it a favorite among vegetarians and vegans seeking high protein vegan foods.

Unlike many soy-based meat alternatives, seitan closely mimics the texture and appearance of cooked meat, making it an excellent choice for those transitioning to plant-based eating. Beyond its impressive protein content, seitan provides selenium and contains modest amounts of iron, calcium, and phosphorus.

Important note: Since seitan is made from wheat gluten, individuals with celiac disease, gluten sensitivity, or wheat allergies should avoid this protein source and opt for other alternatives on this list.

2. Tofu, Tempeh, and Edamame

These three soy-based foods deserve special recognition as complete protein sources, meaning they provide all nine essential amino acids your body cannot produce on its own. Each offers 12-20 grams of protein per 3.5-ounce (100-gram) serving, along with iron and calcium.

Tofu: This versatile soy product absorbs flavors beautifully and can be prepared in countless ways—from scrambling to grilling to blending into smoothies.

Tempeh: Made from fermented soybeans, tempeh offers a firmer texture than tofu and contains beneficial probiotics, B vitamins, and minerals like magnesium and phosphorus. The fermentation process also makes it easier to digest.

Edamame: These young soybeans are rich in folate, vitamin K, and fiber, supporting digestive health and regularity. They make an excellent snack or addition to salads and stir-fries.

3. Lentils: Fiber and Protein Combined

Lentils are nutritional superstars in the world of plant protein sources. One cooked cup (198 grams) delivers 18 grams of protein alongside more than half of your recommended daily fiber intake.

The type of fiber found in lentils acts as a prebiotic, feeding beneficial bacteria in your gut and promoting digestive health. Research suggests that regular lentil consumption may reduce the risk of heart disease, type 2 diabetes, excess body weight, and certain cancers.

Lentils also provide abundant folate, manganese, iron, and antioxidants. Available in various colors—red, green, brown, and black—they cook relatively quickly compared to other legumes and require no pre-soaking.

4. Beans: Versatile Protein Staples

Kidney beans, black beans, pinto beans, chickpeas (garbanzo beans), and most other bean varieties serve as protein-rich staples across cultures worldwide. Most types provide approximately 15 grams of protein per cooked cup (170 grams).

Beyond protein, beans offer complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and numerous beneficial plant compounds. Studies indicate that diets rich in beans and other legumes can help lower cholesterol levels, manage blood sugar, reduce blood pressure, and decrease abdominal fat.

To reduce cooking time and improve digestibility, consider soaking dried beans overnight before cooking. Canned beans offer convenience but should be rinsed to reduce sodium content.

5. Nutritional Yeast: The Complete Protein Seasoning

Nutritional yeast, a deactivated strain of Saccharomyces cerevisiae yeast, comes in yellow powder or flake form and offers a savory, cheese-like flavor that enhances various dishes.

Half an ounce (16 grams) provides 8 grams of complete protein and 3 grams of fiber. Fortified nutritional yeast serves as an excellent source of zinc, magnesium, copper, manganese, and all B vitamins, including the crucial vitamin B12, which can be challenging to obtain from plant-based sources.

Sprinkle nutritional yeast on popcorn, pasta, salads, or use it to create dairy-free cheese sauces and creamy dressings.

6. Spelt and Teff: Ancient Grain Proteins

These ancient grains belong to a category that includes einkorn, barley, sorghum, and farro. Spelt contains gluten as a type of wheat, while teff is naturally gluten-free, originating from an annual grass.

Both spelt and teff provide 10-11 grams of protein per cooked cup (250 grams), surpassing many modern grains in protein content. They also offer complex carbohydrates, fiber, iron, magnesium, phosphorus, manganese, B vitamins, zinc, and selenium.

These grains add nutty flavors and interesting textures to dishes. Use them in soups, salads, as side dishes, or ground into flour for baking.

7. Hemp Seeds: Omega-Rich Protein

Despite coming from the Cannabis sativa plant, hemp seeds contain only trace amounts of THC and won’t produce psychoactive effects. These small seeds pack 9 grams of protein into just 3 tablespoons (30 grams).

Hemp seeds provide exceptional levels of magnesium, iron, calcium, zinc, and selenium. They’re particularly notable for containing omega-3 and omega-6 fatty acids in a ratio considered optimal for human health.

Research indicates that the fats in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions. Sprinkle them on yogurt, blend into smoothies, or add to baked goods.

8. Green Peas: The Surprising Protein Source

Don’t underestimate the humble green pea. One cooked cup (160 grams) contains nearly 9 grams of protein—slightly more than a cup of dairy milk. A single serving covers over 25% of your daily requirements for fiber, thiamine, folate, manganese, and vitamins C and K.

Green peas also provide iron, magnesium, phosphorus, zinc, copper, and several B vitamins. Fresh or frozen, they’re versatile additions to pastas, curries, salads, and side dishes.

9. Spirulina: The Algae Superfood

This blue-green algae truly deserves its superfood status. Just 2 tablespoons (14 grams) deliver 8 grams of complete protein while covering 22% of daily iron needs and an impressive 95% of daily copper requirements.

Spirulina contains high amounts of magnesium, riboflavin, manganese, potassium, and essential fatty acids. Research on phycocyanin, the natural pigment giving spirulina its distinctive color, suggests powerful antioxidant, anti-inflammatory, and potential anti-cancer properties.

Studies have linked spirulina consumption to benefits including strengthened immune function, reduced blood pressure, and improved blood sugar and cholesterol levels. Add this powder to smoothies, energy balls, or mix into juice.

10. Amaranth and Quinoa: The Complete Protein Pseudocereals

Though often called grains, amaranth and quinoa are technically pseudocereals since they don’t grow from grasses. Both can be prepared like grains or ground into flour for baking.

These foods provide 8-9 grams of complete protein per cooked cup, an uncommon trait among grains and pseudocereals. They’re also excellent sources of complex carbohydrates, fiber, iron, manganese, phosphorus, and magnesium.

Use quinoa and amaranth as bases for breakfast bowls, side dishes, salads, or in place of rice in various recipes.

11. Ezekiel Bread and Sprouted Grain Products

Ezekiel bread stands apart from conventional bread, being made from organic, sprouted whole grains and legumes including wheat, millet, barley, spelt, soybeans, and lentils. Two slices contain approximately 8 grams of protein—more than most standard breads.

The sprouting process increases healthy nutrients while reducing antinutrients, compounds that can interfere with mineral absorption. Research shows sprouting also increases certain amino acids like lysine, improving overall protein quality.

Look for sprouted grain products in the freezer section of health food stores to maintain freshness.

12. Soy Milk: The Protein-Rich Plant Milk

Among plant-based milk alternatives, soy milk stands out for its protein content. One cup (244 grams) contains 6 grams of protein, making it comparable to dairy milk in this regard.

Fortified soy milk provides calcium, vitamin D, and vitamin B12, though these nutrients don’t occur naturally in soy. When purchasing soy milk, choose fortified, unsweetened varieties to maximize nutritional benefits while minimizing added sugars.

13. Oats and Oatmeal: The Breakfast Protein

Starting your day with oats provides an easy way to increase protein intake. Half a cup (40 grams) of dry oats offers approximately 5 grams of protein and 4 grams of fiber, along with magnesium, zinc, phosphorus, and folate.

While not a complete protein, oats contain higher quality protein than other commonly consumed grains like rice and wheat. Steel-cut and rolled oats both provide excellent nutrition, though steel-cut varieties offer slightly more fiber and a lower glycemic index.

14. Wild Rice: The Protein-Rich Alternative to White Rice

Unlike white rice, wild rice retains its bran layer, preserving fiber, vitamins, and minerals. One cooked cup (164 grams) provides nearly 7 grams of protein alongside healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

The nutty, earthy flavor of wild rice complements various dishes. Combine it with regular rice, use it in stuffings, or serve as a side dish with roasted vegetables.

15. Chia Seeds: Tiny Seeds, Big Nutrition

Native to Mexico and Guatemala, chia seeds from the Salvia hispanica plant contain 5 grams of protein and 10 grams of fiber per ounce (28 grams). These tiny seeds also provide iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and beneficial plant compounds.

When mixed with liquid, chia seeds form a gel-like consistency, making them perfect for puddings, smoothies, or as an egg replacement in baking (1 tablespoon chia seeds plus 3 tablespoons water equals one egg).

16. Nuts, Nut Butters, and Seeds

Nuts and seeds provide 5-7 grams of protein per ounce (28 grams), varying by type. Almonds, for instance, contain 6 grams per ounce. Beyond protein, these foods offer fiber, healthy fats, iron, calcium, magnesium, selenium, phosphorus, vitamin E, and B vitamins, plus antioxidants and beneficial plant compounds.

For maximum nutritional benefit, choose raw or dry-roasted varieties without added oils, as blanching and roasting at high temperatures may damage some nutrients. Nut and seed butters provide similar benefits while offering spreadable convenience.

17. High-Protein Fruits and Vegetables

While all produce contains some protein, certain options provide notably more. High-protein vegetables include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, typically offering 4-5 grams per cooked cup. Sweet corn provides similar amounts.

Fresh fruits generally contain less protein than vegetables, but several stand out: guava, cherimoyas, mulberries, blackberries, nectarines, and bananas provide approximately 2-4 grams per cup.

While these amounts may seem modest compared to concentrated protein sources, they add up throughout the day and come packaged with valuable vitamins, minerals, fiber, and phytonutrients.

18. Mycoprotein: The Fungus-Based Protein

Mycoprotein derives from Fusarium venenatum, a type of fungus, and is commonly used in meat substitutes including veggie burgers, patties, cutlets, and fillets. Most mycoprotein products contain 15-16 grams of protein per 3.5-ounce (100-gram) serving, along with 5-8 grams of fiber.

While concerns about allergic reactions exist, research indicates adverse responses are very rare. However, some mycoprotein products contain egg whites, so check labels carefully if following a vegan diet or avoiding eggs due to allergies.

How to Meet Your Protein Needs on a Plant-Based Diet

Meeting protein requirements on a vegetarian or vegan diet becomes straightforward when you understand which foods provide the most protein and how to combine them effectively.

Calculate Your Protein Needs

The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. However, athletes, older adults, and those building muscle may need more. A 150-pound person would need approximately 54 grams daily at minimum, though 70-100 grams may be optimal for many individuals.

Combine Complementary Proteins

While you don’t need to combine proteins at every meal, eating a variety of plant protein sources throughout the day ensures you receive all essential amino acids. Classic combinations include rice and beans, hummus and whole grain pita, or peanut butter on whole wheat bread.

Plan Protein at Every Meal

Instead of relying on one large protein source daily, distribute protein intake across all meals and snacks. This approach optimizes muscle protein synthesis and promotes satiety.

Tips for Maximizing Protein Absorption from Plant Sources

Soak and Sprout: Soaking legumes and sprouting grains reduces antinutrients that can interfere with protein and mineral absorption.

Cook Properly: Cooking increases protein digestibility in most plant foods. Steaming, boiling, or pressure cooking legumes makes their protein more accessible.

Pair with Vitamin C: Consuming vitamin C-rich foods with plant proteins enhances iron absorption from these sources.

Consider Digestive Enzymes: Some people benefit from digestive enzyme supplements when increasing legume intake, though this should be discussed with a healthcare provider.

Common Myths About Vegan and Vegetarian Protein

Myth: Plant Proteins Are Incomplete

While some plant proteins lack one or more essential amino acids in optimal amounts, eating varied plant protein sources throughout the day provides all necessary amino acids. Several plant sources, including soy, quinoa, and hemp seeds, are complete proteins on their own.

Myth: You Can’t Build Muscle on a Plant-Based Diet

Numerous athletes and bodybuilders thrive on plant-based diets. Meeting protein needs and consuming adequate calories allows for muscle building regardless of protein source.

Myth: Plant Proteins Are Lower Quality

While animal proteins generally have slightly higher digestibility scores, the difference becomes negligible when consuming adequate amounts of varied plant proteins. The additional fiber, antioxidants, and phytonutrients in plant proteins offer health advantages not found in animal sources.

Potential Concerns and Solutions

While plant-based diets can meet protein needs, certain considerations deserve attention:

Vitamin B12: Found primarily in animal products, B12 requires supplementation or consumption of fortified foods for those following strict vegan diets. Consult your healthcare provider about appropriate supplementation.

Iron: Plant-based iron (non-heme) is less readily absorbed than heme iron from meat. Increase absorption by pairing iron-rich foods with vitamin C sources and avoiding tea or coffee with meals.

Omega-3 Fatty Acids: While plant sources provide ALA omega-3s, conversion to EPA and DHA is limited. Consider algae-based omega-3 supplements, especially during pregnancy.

Zinc: Plant foods contain zinc, but phytates can inhibit absorption. Soaking, sprouting, and fermenting improve zinc bioavailability.

Sample High-Protein Vegan Day

Here’s an example of how to reach 100+ grams of protein on a vegan diet:

Breakfast: Oatmeal (5g) with hemp seeds (9g), almond butter (7g), and soy milk (6g) = 27g protein

Lunch: Quinoa bowl (8g) with chickpeas (15g), tahini dressing (5g), and nutritional yeast (8g) = 36g protein

Snack: Hummus (4g) with vegetables and whole grain crackers (3g) = 7g protein

Dinner: Tempeh stir-fry (20g) with edamame (12g) over wild rice (7g) = 39g protein

Total: 109g protein

Frequently Asked Questions

Do vegans need protein powder?

Most vegans can meet protein needs through whole food sources. However, protein powders offer convenience for athletes, those with increased protein needs, or individuals struggling to consume enough protein from whole foods. Pea, hemp, and brown rice proteins are popular options.

Is plant protein as good as animal protein for muscle building?

Research indicates that adequate plant protein intake supports muscle growth similarly to animal protein when total protein and calorie needs are met. Some athletes consume slightly more plant protein to account for digestibility differences.

How much protein do vegetarians and vegans need?

General recommendations suggest 0.8-1.0 grams per kilogram of body weight for most adults, though athletes and older adults may benefit from 1.2-2.0 grams per kilogram. Individual needs vary based on activity level, age, and health goals.

Can children get enough protein on a vegan diet?

Yes, children can thrive on well-planned vegan diets that include varied protein sources. However, parents should work with pediatricians or registered dietitians to ensure nutritional needs are met during growth periods.

The Bottom Line

Protein deficiencies among vegetarians and vegans following well-planned diets are uncommon. The abundance of high protein vegan foods and vegetarian protein sources makes meeting daily protein requirements achievable and delicious.

By incorporating a variety of plant protein sources—from legumes and whole grains to nuts, seeds, and soy products—you can easily meet and exceed protein recommendations while enjoying the additional health benefits that plant-based foods provide.

Whether you’re a long-time vegan, transitioning to vegetarianism, or simply looking to incorporate more plant-based meals into your diet, these 18 protein-rich options offer versatility, nutrition, and satisfaction. Remember to eat a varied diet, consider supplementation where needed after consulting with your healthcare provider, and enjoy exploring the diverse world of plant-based proteins.

The key to success with vegetarian and vegan protein sources lies in variety, adequate caloric intake, and including protein-rich foods at most meals. With proper planning and knowledge of these high-protein plant foods, you can thrive on a plant-based diet while meeting all your nutritional needs.

Sources:

• National Institutes of Health – Vegan Diet Health Benefits
• PubMed – Vegetarian Diets and Nutritional Adequacy
• USDA FoodData Central – Nutritional Database
• National Institutes of Health – Protein Intake in Vegetarian Diets
• PubMed – Health Benefits of Legumes
• National Institutes of Health – Hemp Seeds Nutritional Profile
• PubMed – Chia Seeds Health Properties