Key takeaways
Many plant-based foods contain high amounts of protein per serving, including seitan, tofu, tempeh, edamame, lentils, and beans.
Other protein-rich plant sources include nutritional yeast, hemp seeds, chia seeds, quinoa, amaranth, spirulina, nuts, seeds, and vegetables like green peas and broccoli.
Well-planned vegan and vegetarian diets can provide all necessary nutrients, including protein. Speak with a healthcare professional for guidance on creating a suitable eating plan.
A common concern about
is how to make sure you’re getting enough protein. However, many plant sources can provide this macronutrient.
Some plant foods contain significantly more protein than others.
may
your risk of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.
A registered dietitian can help you create an eating plan based on your preferences and circumstances.
The following are 18 plant foods that contain a high amount of protein per serving.
However, speak with your doctor to see whether you can benefit from supplements and fortified foods to help bridge any nutritional gaps that may arise.
, tempeh, and
all contain iron, calcium, and 12 to
of protein per 3.5 oz (100 g) serving.
All three originate from soybeans, which are considered a complete protein, providing your body with all the essential amino acids it needs.
Edamame is also rich in folate, vitamin K, and fiber, which
support digestion and regularity.
On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.
is a popular protein source for many vegetarians and vegans. Unlike many soy-based
, it closely resembles the look and texture of meat when cooked.
It is also known as wheat meat or wheat gluten. It contains about
of protein per 3.5 ounces (oz) or 100 g
making it one of the richest plant protein sources available.
Seitan is also a good source of selenium and contains small amounts of iron, calcium, and
. However, because it’s made from gluten, the main protein in wheat, people with gluten-related disorders should avoid it.
With
per cooked cup (198 g), lentils are a great source of protein and fiber, providing
of the daily value for fiber in a single cup.
Furthermore, the fiber in lentils
promote a healthy gut. Lentils might also reduce your chance of:
heart disease
diabetes
obesity
In addition, lentils are rich in
, manganese, iron, antioxidants, and other health-promoting plant compounds.
Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving. This also includes
.
Most types of beans contain
per cooked cup (170 g). They also contain:
complex carbs
fiber
iron
folate
phosphorus
potassium
manganese
several beneficial plant compounds
is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.
Half an oz (16 g) of this complete source of plant protein provides
and 3 g of fiber.
Fortified nutritional yeast also includes essential B vitamins, including vitamin B12.
Spelt and teff belong to a category known as ancient grains. Other
include einkorn, barley, sorghum, and farro.
is a type of wheat and contains gluten, whereas teff comes from a different plant species that does not contain gluten, making it naturally gluten-free.
and
provide 10 to 11 g of protein per cooked cup, making them higher in protein than other ancient grains.
Both are sources of various nutrients, including:
fiber
iron
magnesium
phosphorus
manganese
B vitamins
zinc
selenium
come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant.
However, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis.
Although hemp seeds aren’t as well known as other seeds, they contain
in each 3-tablespoon (tbsp) or 30 g serving.
They also contain high levels of magnesium, iron, and zinc.
Green peas also provide a source of:
fiber
thiamine
folate
manganese
vitamin C
vitamin K
This blue-green algae is definitely a nutritional powerhouse.
Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids.
According to some test-tube and animal
, phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties. However, more research is necessary.
Although
and quinoa are often referred to as grains, they don’t grow from grasses like cereal grains do. For this reason, they’re technically considered pseudocereals.
Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours. However, they’re naturally gluten-free.
and
provide 8 to 9 g of protein per cooked cup (185 g and 246 g, respectively) and are complete sources of protein, which is uncommon among grains and pseudocereals.
They are also good sources of:
complex carbs
fiber
iron
manganese
phosphorus
magnesium
is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils.
Two slices of Ezekiel bread contain approximately
.
Sprouting grains and legumes
the number of healthy nutrients they contain and reduces their content of
, which are compounds that can affect your body’s absorption of certain vitamins and minerals.
In addition, sprouting
their content of specific amino acids, such as
, which can help boost their overall protein quality.
Soy milk is made from soybeans and is usually fortified with vitamins and minerals. Not only does it contain
per cup (244 g), but it’s also a source of calcium, vitamin D, and vitamin B12.
However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea.
Additionally, some types may contain
, so it’s best to opt for unsweetened varieties whenever possible.
Eating
is an easy and delicious way to add protein to any diet.
Half a cup (40 g) of dry oats provides approximately
and 4 g of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.
Although oats are not considered a
, they do contain higher quality protein than other commonly consumed grains like rice and wheat.
Unlike white rice,
is not stripped of its
. That’s great from a nutritional perspective, as
fiber and plenty of vitamins and minerals.
A cooked cup (164 g) provides nearly
. It also provides a source of:
fiber, manganese
magnesium
copper
phosphorus
B vitamins
are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. They contain almost
and 10 g of fiber per ounce (28 g).
These little seeds also
high levels of iron,
, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.
, seeds, and their derived products can be great sources of protein relative to their calorie content.
The amount of protein can depend on the variety. For example, one ounce (28 g) of almonds
.
Nuts and seeds are also great sources of fiber and healthy fats, along with:
iron
calcium
magnesium
selenium
phosphorus
certain B vitamins
They
antioxidants, among other beneficial plant compounds.
Although all fruits and vegetables contain protein, most fruits and vegetables are low in protein, with 0–2 grams per serving. n more than others.
Vegetables with the most protein include:
(4 grams per cooked cup)
(5 grams per cooked cup),
(5 grams per cooked cup),
(4 grams per cooked cup),
(5 grams per cooked cup),
(5 grams per cooked cup)
is a non-animal-based protein derived from Fusarium venenatum, which is a type of fungus. It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.
Its nutritional value can range a bit depending on the specific product, but most contain
per 3.5 oz (100 g) serving, along with 5 to 8 g of fiber.
Although there are concerns about the safety of mycoprotein related to food allergies, research suggests that allergic reactions to mycoprotein in Quorn, a brand of meat-free products made with mycoprotein, are
.
However, keep in mind that some products made with mycoprotein may also contain egg whites, so be sure to check the label carefully if you’re following a vegan diet or avoiding eggs for other reasons, such as
.
To get 100 g of protein per day, a person following a vegan diet typically needs to vary their plant protein sources and include multiple sources in a single meal.
These can include seitan (
25 g of protein per 3.5 oz [100 g]
), tofu, beans, and lentils, as well as lower-protein foods such as whole grains, nutritional yeast, and nuts.
If you use protein powders, be sure to check out our
!
Some plant-based foods, such as soybean products, seitan, beans, and lentils, contain high amounts of protein.
You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds.
Examples of protein sources for people following a vegetarian or vegan diet include seitan, lentils, tofu, hemp seeds, quinoa, and amaranth. Ezekiel bread, wild rice, and oatmeal can also help increase protein intake.
This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.
It’s best to speak with a healthcare professional, such as a registered dietitian or primary care doctor, for guidance on creating an eating plan based on personal dietary requirements and preferences.