11 Best Vegan Protein Sources

11 Best Vegan Protein Sources (with USDA-Based Numbers)

Plant protein isn’t rare. It’s just spread out. Once you know where the concentrated sources are, hitting a serious protein target on a vegan diet is straightforward.

The numbers below use USDA FoodData Central. Most are per 100 g cooked or per 100 g of the edible product. We’ve added a “per typical serving” column so you can plan actual meals, not laboratory portions.

What’s on This Page

• Quick reference: protein by serving
• 1. Legumes
• 2. Soy products (tofu, tempeh, edamame)
• 3. Seitan
• 4. Quinoa and pseudo-grains
• 5. Nuts
• 6. Seeds
• 7. Whole grains
• 8. Nutritional yeast
• 9. Edible mushrooms
• 10. Spirulina
• 11. Higher-protein vegetables
• Plant protein powders
• FAQ

Quick Reference: Protein by Typical Serving

1. Legumes

Cheap, filling, high in protein and fiber, and versatile across cuisines. Legumes also carry iron, folate, potassium, and magnesium.

• Lentils (all colors): ~9 g protein per 100 g cooked, ~18 g per cup. Iron-dense (~3.3 mg/100 g). Cook in 20 minutes without soaking.
• Chickpeas: ~9 g per 100 g, ~14 g per cup. Rich in folate and manganese. Backbone of hummus, falafel, chana masala.
• Black beans, kidney, pinto, cannellini: ~8-9 g per 100 g, ~15 g per cup. Iron, potassium, fiber.
• Green peas: ~5 g per 100 g, ~8 g per cup. Vitamin C dense.
• Split peas: ~8 g per 100 g. Traditional in dal and split pea soup.

Tip: Canned beans save time. Rinse to cut sodium by roughly 40%.

2. Soy Products

Soy is the densest whole plant protein and has a complete amino acid profile close to animal protein.

• Tofu (firm): ~8 g per 100 g, ~15-20 g per 3.5 oz serving. Calcium-set varieties add ~200-350 mg calcium per serving. Neutral flavor, absorbs marinades.
• Tempeh: ~19 g per 100 g, ~16 g per 3 oz. Fermented, nutty flavor, higher fiber than tofu.
• Edamame (shelled soybeans): ~11 g per 100 g, ~18 g per cup. Great snack; steam and salt.
• TVP (textured vegetable protein): ~50 g per 100 g dry, ~25 g per 1/2 cup dry. Rehydrates into a “ground meat” texture.
• Soy milk (unsweetened): ~7 g per cup. Choose calcium- and B12-fortified.

Note on soy safety: Decades of research support moderate soy intake (1-3 servings/day) as safe for adults, including breast-cancer survivors, per American Cancer Society and Academy of Nutrition and Dietetics summaries.

3. Seitan (Wheat Gluten)

The densest plant protein per gram. Seitan is nearly pure gluten protein.

• ~25 g protein per 3 oz cooked, sometimes higher depending on brand.
• Chewy, meat-like texture. Works in stir-fries, sandwiches, “chicken” nuggets.
• Not for celiac or non-celiac gluten sensitivity.

4. Quinoa and Pseudo-Grains

Quinoa is technically a seed. It’s one of the few plant sources considered a “complete” protein (contains all essential amino acids in useful amounts).

• Quinoa: ~4 g per 100 g cooked, ~8 g per cup. Also brings magnesium and zinc.
• Amaranth: ~4 g per 100 g cooked. Higher in lysine than most grains.
• Buckwheat (also a pseudo-grain): ~3 g per 100 g cooked. Traditional in soba noodles and kasha.

5. Nuts

Not the highest per calorie, but calorie-dense sources of protein plus healthy fats.

• Peanuts (technically a legume): ~7 g per 1 oz. Peanut butter: ~8 g per 2 tbsp.
• Almonds: ~6 g per 1 oz. Vitamin E, magnesium.
• Pistachios: ~6 g per 1 oz.
• Cashews: ~5 g per 1 oz. Base for many vegan cheeses.
• Walnuts: ~4 g per 1 oz. Contain ALA omega-3.
• Hazelnuts, pecans, macadamias, Brazil nuts: 2-4 g per 1 oz. Brazil nuts are the most concentrated selenium source known; one nut usually meets the daily need.

6. Seeds

Ounce-for-ounce, seeds often out-protein nuts.

• Hemp seeds: ~9-10 g per 3 tbsp. Highest per typical serving. Complete amino acid profile.
• Pumpkin seeds (pepitas): ~9 g per 1 oz. Zinc-dense.
• Sunflower seeds: ~6 g per 1 oz.
• Chia seeds: ~5 g per 2 tbsp. Also bring soluble fiber and ALA omega-3.
• Flax seeds: ~5 g per 2 tbsp ground. Grind before eating so the omega-3 is absorbed.
• Sesame seeds and tahini: ~5 g per 2 tbsp tahini. Calcium-dense.

7. Whole Grains

Not the highest per serving, but the everyday base of a vegan plate.

• Oats: ~5 g per 1/2 cup dry rolled oats. Rolled or steel-cut are the best picks.
• Whole-wheat pasta: ~7 g per 2 oz dry.
• Whole-wheat bread: ~4 g per slice.
• Brown rice: ~5 g per cup cooked.
• Farro, spelt, barley, bulgur: ~6-8 g per cup cooked.
• Wild rice: ~7 g per cup cooked. Higher-protein than most rice.

8. Nutritional Yeast

Deactivated yeast flakes with a cheesy-savory flavor. Sprinkle on popcorn, pasta, roasted vegetables.

• ~8 g per 2 tbsp.
• Fortified brands add B12 (a rare plant source that isn’t a supplement).
• Also rich in B-vitamins, zinc, and selenium.

9. Edible Mushrooms

Not high-density protein, but a savory base that helps replace meat texture.

• ~2-3 g per 100 g fresh; higher for dried porcini and shiitake (up to ~10 g per 100 g dried).
• Sources of B vitamins, selenium, and (when sun-exposed) some vitamin D2.

10. Spirulina

A cyanobacterium sold as a powder or tablet.

• ~57-70 g per 100 g dry weight. A typical dose is 1-3 g, so per-day protein contribution is small (~2-3 g).
• Bring iron and B-vitamins. Do not treat spirulina as a real B12 source; the B12 analog in spirulina is largely inactive in humans, per NIH ODS.

11. Higher-Protein Vegetables

Not primary sources, but they add up across a day.

• Broccoli: ~2.8 g per 100 g
• Spinach: ~2.9 g per 100 g
• Brussels sprouts: ~3.4 g per 100 g
• Asparagus: ~2.2 g per 100 g
• Kale: ~4.3 g per 100 g raw
• Peas (green): ~5 g per 100 g cooked
• Sweet corn: ~3.4 g per 100 g cooked

Plant Protein Powders

Not required, but useful when you need dense protein fast.

• Pea protein isolate: ~24 g per 30 g scoop. Strong amino acid profile, easy on digestion, no soy.
• Soy protein isolate: ~25 g per scoop. Closest plant match to whey.
• Hemp protein: ~15 g per scoop. Lower per-scoop; more fiber.
• Blends (pea + rice, pea + hemp): Rounded amino profile.

FAQ

Do I need to combine proteins at every meal to get “complete” protein?

No. The old “combining” rule is outdated. As long as you eat a variety of plant proteins across the day, you’ll cover all essential amino acids. AND’s 2016 position paper stated this explicitly.

How much protein do I need?

General adult RDA is 0.8 g/kg/day. Active adults typically do better at 1.2-1.6 g/kg/day. Strength athletes: 1.6-2.2 g/kg/day. Older adults may benefit from ~1.2 g/kg to preserve muscle.

Which of these has B12?

None reliably in bioactive form. Fortified nutritional yeast is the only near-exception. Everyone on a vegan diet should take a B12 supplement (250-500 mcg cyanocobalamin daily, or 1000 mcg twice weekly). Spirulina does not count.

Is soy safe?

Moderate soy intake (1-3 servings/day of whole soy foods) is safe for adults per major cancer and nutrition organizations. Whole soy (edamame, tofu, tempeh, soy milk) is preferable to isolated soy protein for general nutrition.

How do I get enough iron?

Lentils, tofu, pumpkin seeds, quinoa, dark leafy greens, and iron-fortified cereals. Pair with vitamin C (bell pepper, citrus, tomato) to increase absorption. Coffee and tea reduce absorption; drink between meals if iron is a concern.

What if I’m allergic to soy or gluten?

Soy-free options: lentils, beans, chickpeas, pea protein isolate, hemp seeds, quinoa, nuts. Gluten-free options: legumes, tofu (check tamari), quinoa, buckwheat, oats (certified GF), nuts, seeds. Avoid seitan.

Are meat substitutes (Beyond, Impossible) good sources?

They’re fine for occasional use and offer 15-20 g protein per patty. Watch sodium and total ultra-processed intake. Whole plant foods should still be your base.

Related Reading

• General vegan diet plan
• Vegan bodybuilding plan
• Vegetarian protein sources
• High-protein meal plan