A frequent worry about vegetarian and vegan eating patterns is that they might not provide enough protein. Yet plant-based eaters can obtain protein from a variety of plant foods, with some sources being more concentrated than others.
The vegan way of eating has been linked to multiple nutrient and weight-related advantages, as well as a reduced risk of several chronic conditions. In fact, many specialists agree that a thoughtfully planned meat-free diet can supply all the nutrients you require, including protein.
Still, some plant foods are considerably higher in protein than others, and evidence indicates that higher-protein regimens can help build and maintain muscle, increase satiety, and support weight loss.
Furthermore, while carefully constructed vegan diets composed primarily of minimally processed foods are viewed as healthful at every life stage, diets that rely heavily on ultra-processed plant products are not.
Poorly planned or heavily processed vegan eating patterns can raise the likelihood of nutrient shortfalls, particularly in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3 fatty acids.
Below are 18 plant-based foods that deliver relatively high amounts of protein per serving. As always, consult your healthcare provider to determine whether supplements or fortified foods might help fill any nutritional gaps.
Read more about the advantages of a vegan diet and how plant protein compares with animal protein.
2. Tofu, tempeh, and edamame
Tofu, tempeh, and edamame each supply iron, calcium, and roughly 12–20 g of protein per 3.5 oz (100 g) portion.
All three are derived from soybeans, which are considered complete proteins because they provide all the essential amino acids your body requires.
Edamame is also high in folate, vitamin K, and fiber, which help support digestion and bowel regularity.
Tempeh, meanwhile, offers probiotics, B vitamins, and minerals such as magnesium and phosphorus.
Find out more about the differences and benefits of tofu, tempeh, and edamame.
3. Lentils
Lentils supply a substantial amount of protein—about per cooked cup (198 g)—and are an excellent source of fiber, delivering over half of the recommended daily fiber intake in a single cup (198 g).
Additionally, the fiber type in lentils has been shown to nourish beneficial gut bacteria, which can promote intestinal health. Lentils are associated with a decreased risk of heart disease, type 2 diabetes, excess body weight, and certain cancers.
Lentils are also abundant in folate, manganese, iron, antioxidants, and other healthful plant compounds.
5. Nutritional yeast
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae, sold commercially as a yellow powder or flakes.
Half an oz (16 g) of this complete plant protein provides . Fortified versions are excellent sources of zinc, magnesium, copper, manganese, and the B vitamins, including vitamin B12.
6. Spelt and teff
Spelt and teff are classified among the ancient grains. Others in this group include einkorn, barley, sorghum, and farro.
Spelt is a form of wheat and contains gluten, while teff comes from an annual grass and is naturally gluten-free.
Both spelt and teff deliver about 10–11 g of protein per cooked cup (250 g), making them higher in protein than many other ancient grains.
They are solid sources of complex carbohydrates, fiber, iron, magnesium, phosphorus, and manganese, and they also provide B vitamins, zinc, and selenium.
7. Hemp seeds
Hemp seeds are harvested from the Cannabis sativa plant, which is sometimes stigmatized due to its relation to the cannabis family.
However, hemp seeds contain only minute traces of tetrahydrocannabinol (THC), the psychoactive compound found in cannabis.
While hemp seeds may be less familiar than other seeds, they provide about in each 3-tablespoon (tbs) or 30 g serving.
They’re also high in magnesium, iron, calcium, zinc, and selenium, and are a good source of omega-3 and omega-6 fatty acids in a ratio considered favorable for human health.
Research suggests the fatty acids in hemp seeds may help lower inflammation and ease menopausal symptoms and certain skin conditions.
8. Green peas
Green peas offer nearly per cooked cup (160 g), which is slightly more protein than a cup of dairy milk provides.
Additionally, a serving of green peas supplies more than 25% of your daily needs for fiber, thiamine, folate, manganese, and vitamins C and K.
Green peas are also a source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins.
9. Spirulina
This blue-green algae is a concentrated source of nutrients.
A 2-tbs (14 g) portion supplies , while also meeting 22% of daily iron needs and 95% of daily copper needs ().
Spirulina contains notable amounts of magnesium, riboflavin, manganese, potassium, and trace amounts of many other essential nutrients, including some essential fatty acids.
Some lab and animal studies suggest that phycocyanin, a pigment in spirulina, possesses potent antioxidant, anti-inflammatory, and anticancer properties.
Other research links spirulina consumption with benefits such as enhanced immune function, lower blood pressure, and improved blood sugar and cholesterol levels.
Still, more human trials are necessary to confirm many of spirulina’s claimed health effects.
10. Amaranth and quinoa
Amaranth and quinoa are commonly called ancient or gluten-free grains, but they don’t grow from grasses like typical cereals. For that reason, they’re technically pseudocereals.
Like other grains, they can be cooked or milled into flours.
Amaranth and quinoa supply about 8–9 g of protein per cooked cup (246 g and 185 g, respectively) and are complete proteins, which is uncommon among grains and pseudocereals.
They also provide complex carbs, fiber, iron, manganese, phosphorus, and magnesium.
11. Ezekiel bread and other breads made from sprouted grains
Ezekiel bread is produced from organic, sprouted whole grains and legumes, including wheat, millet, barley, spelt, soybeans, and lentils.
Two slices of Ezekiel bread offer roughly , which is a bit more protein than most standard breads.
Sprouting grains and legumes increases their nutritional content and lowers their levels of antinutrients—compounds that can interfere with the absorption of certain vitamins and minerals.
Evidence also suggests sprouting elevates levels of certain amino acids, such as lysine, thereby improving overall protein quality.
12. Soy milk
Soy milk, made from soybeans, is commonly fortified with vitamins and minerals. It provides about 6 g of protein per cup (244 g) and is often fortified with calcium, vitamin D, and vitamin B12 ().
Bear in mind that soybeans and soy milk do not naturally contain vitamin B12, so choosing fortified versions is wise.
Also, some soy milks have added sugars, so opt for unsweetened varieties when possible.
13. Oats and oatmeal
Including oats in your diet is an easy way to boost protein intake.
Half a cup (40 g) of dry oats supplies roughly . Oats are also sources of magnesium, zinc, phosphorus, and folate.
Although oats are not a complete protein, their protein is higher in quality compared with proteins from common grains like rice and wheat.
14. Wild rice
Unlike white rice, wild rice retains its bran, which is beneficial nutritionally because it provides fiber and numerous vitamins and minerals.
A cooked cup (164 g) gives nearly , along with good amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.
Learn how to avoid arsenic in wild rice
15. Chia seeds
Chia seeds come from the Salvia hispanica plant, native to Mexico and Guatemala. They contain .
These tiny seeds are rich in iron, calcium, selenium, and magnesium, and they also supply omega-3 fats, antioxidants, and other beneficial plant compounds.
16. Nuts, nut butter, and other seeds
Nuts, seeds, and their butters are valuable protein sources.
An ounce (28 g) typically supplies 5–7 g of protein, depending on the type. For instance, almonds
They’re also rich in fiber and healthy fats, and provide iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. Nuts and seeds contain antioxidants and other beneficial plant compounds.
Keep in mind that blanching and roasting can diminish the nutrient content of nuts, so raw nuts are usually the most nutritious option.
17. Protein-rich fruits and vegetables
All fruits and vegetables contain some protein, but certain varieties have higher amounts.
Vegetables with the most protein include peas, spinach, asparagus, potatoes, mushrooms, and Brussels sprouts, which generally deliver 4–5 g of protein per cooked cup.
Although technically a grain, sweet corn is another common food that contains about as much protein as these high-protein vegetables.
Fresh fruits typically have lower protein content than vegetables. The fruit varieties with the most protein include guavas, cherimoyas, mulberries, avocados, nectarines, and blackberries, which contain about 2–4 g of protein per cup.
18. Mycoprotein
Mycoprotein is a non-animal protein derived from Fusarium venenatum, a type of fungus. It’s commonly used to make meat alternatives such as veggie burgers, patties, cutlets, and fillets.
Nutrient content varies by product, but most provide per 3.5 oz (100 g) serving, along with 5–8 g of fiber.
Although there are concerns about allergic reactions to mycoprotein, studies indicate that adverse responses are relatively rare.
Note that some mycoprotein-based products may include egg whites, so check labels carefully if you follow a vegan diet or must avoid eggs for allergy reasons.
Frequently asked questions
What vegan foods are high in protein?
Seitan, tofu, beans, and lentils are all protein-rich options for vegans.
How can a vegan get 100g of protein a day?
To reach about 100 g of protein daily on a vegan diet, vary plant protein sources and include multiple protein-rich items at meals. Options include seitan (per 3.5 oz/100 g), tofu, beans, lentils, plus smaller contributions from whole grains, nutritional yeast, nuts, and seeds.
What is a good source of protein that isn’t meat?
Plant foods such as soybean products, seitan, beans, and lentils are high in protein. You can also get protein from nuts, pseudocereals like quinoa and amaranth, and seeds like hemp. Vegans may need to plan meals to meet daily protein targets.
The bottom line
Protein shortages are uncommon among vegetarians and vegans who follow a balanced, well-planned diet.
Nevertheless, some individuals may want to increase their plant protein intake for various reasons.
This compilation serves as a helpful reference for anyone aiming to include more plant-based proteins in their eating routine.
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