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The 17 Best Protein Sources For Vegans and

Vegetarians
By Alina Petre, MS, RD | 36,026 views

A common concern about vegetarian and vegan diets is that

they might lack sufficient protein.
However, many experts agree that a well-planned vegetarian
or vegan diet can provide you with all the nutrients you need
(1, 2, 3, 4).
That said, certain plant foods contain significantly more
protein than others.
And higher-protein diets can promote muscle strength,
satiety and weight loss (5, 6, 7).
Here are 17 plant foods that contain a high amount of protein
per serving.

1. Seitan
Seitan is a popular protein source for many vegetarians and
vegans.
Its made from gluten, the main protein in wheat. Unlike
many soy-based mock meats, it resembles the look and texture of meat when cooked.
Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces
(100 grams). This makes it the richest plant protein source on this list (8).
Seitan is also a good source of selenium and contains small amounts of iron, calcium and
phosphorus (8).
You can find this meat alternative in the refrigerated section of most health food stores, or make
your own version with vital wheat gluten using this recipe.
Seitan can be pan-fried, sauted and even grilled. Therefore, it can be easily incorporated in a
variety of recipes.
However, seitan should be avoided by people with celiac disease or gluten sensitivity.
Bottom Line: Seitan is a mock meat made from wheat gluten. Its high protein
content, meat-like texture and versatility make it a popular plant-based protein choice
among many vegetarians and vegans.

2. Tofu, Tempeh and Edamame

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Tofu, tempeh and edamame all originate from soybeans.

Soybeans are considered a whole source of protein. This means that they provide the body with
all the essential amino acids it needs.
Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be
steamed or boiled prior to consumption and can be eaten on their own or added to soups and
salads.
Tofu is made from bean curds pressed together in a process similar to cheesemaking. Tempeh is
made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.
Tofu doesnt have much taste, but easily absorbs the flavor of the ingredients its prepared with.
Comparatively, tempeh has a characteristic nutty flavor.
Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and
chilis.
All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces (100 grams) (9, 10, 11).
Edamame are also rich in folate, vitamin K and fiber. Tempeh contains a good amount of
probiotics, B vitamins and minerals such as magnesium and phosphorus.
Bottom Line: Tofu, tempeh and edamame all originate from soybeans, a complete
source of protein. They also contain good amounts of several other nutrients and can
be used in a variety of recipes.

3. Lentils
At 18 grams of protein per cooked cup (240 ml), lentils are a great source of protein (12).
They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-
infused dahls.

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Lentils also contain good amounts of slowly digested carbs, and a

single cup (240 ml) provides approximately 50% of your
recommended daily fiber intake.
Furthermore, the type of fiber found in lentils has been shown to feed
the good bacteria in your colon, promoting a healthy gut. Lentils may
also help reduce the risk of heart disease, diabetes, excess body
weight and some types of cancer (13).
In addition, lentils are rich in folate, manganese and iron. They also contain a good amount of
antioxidants and other health-promoting plant compounds (12).
Bottom Line: Lentils are nutritional powerhouses. They are rich in protein and contain
good amounts of other nutrients. They may also help reduce the risk of various
diseases.

4. Chickpeas and Most Varieties of Beans

Kidney, black, pinto and most other varieties of beans contain high amounts of protein per
serving.
Chickpeas, also known as garbanzo beans, are another legume with a high protein content.
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are
also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese
and several beneficial plant compounds (14, 15, 16).
Moreover, several studies show that a diet rich in beans and other legumes can decrease
cholesterol, help control blood sugar levels, lower blood pressure and even reduce belly fat (17,
18, 19, 20).
Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits
by sprinkling a dash of turmeric on roasted chickpeas (21).
Bottom Line: Beans are health-promoting, protein-packed legumes that contain a
variety of vitamins, minerals and beneficial plant compounds.

5. Nutritional Yeast
Nutritional yeast is a deactivated strain of Saccharomyces
cerevisiae yeast, sold commercially as a yellow powder or
flakes.
It has a cheesy flavor, which makes it a popular ingredient
in dishes like mashed potatoes and scrambled tofu.
Nutritional yeast can also be sprinkled on top of pasta
dishes or even enjoyed as a savory topping on popcorn.
This complete source of plant protein provides the body with 14 grams of protein and 7 grams of
fiber per ounce (28 grams) (22).
Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and
all the B vitamins, including B12 (22).
However, fortification is not universal and unfortified nutritional yeast should not be relied on as a

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source of vitamin B12.

Bottom Line: Nutritional yeast is a popular plant-based ingredient often used to give
dishes a dairy-free cheese flavor. It is high in protein, fiber and is often fortified with
various nutrients, including vitamin B12.

6. Spelt and Teff

Spelt and teff belong to a category known as ancient grains. Other ancient grains include millet,
barley, bulgur and farro.
Spelt is closely related to gluten-containing wheat, whereas teff originates from an annual grass,
which means its gluten-free.
Spelt and teff provide 1011 grams of protein per cooked cup (240 ml), making them higher in
protein than other ancient grains (23, 24).
Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium,
phosphorus and manganese. They also contain good amounts of B vitamins, zinc and selenium.
Spelt and teff are versatile alternatives to common grains, such as wheat and rice, and can be
used in many recipes ranging from baked goods to polenta and risotto.
Bottom Line: Spelt and teff are high-protein ancient grains. Theyre a great source of
various vitamins and minerals and an interesting alternative to more common grains.

7. Hempseed
Hempseed comes from the Cannabis sativa plant, which is
notorious for belonging to the same family as the Cannabis
(marijuana) plant.
But hempseed contains only trace amounts of THC, the
compound that produces the marijuana-like drug effects.
Although not as well-known as other seeds, hempseed
contains 10 grams of complete, easily digestible protein per
ounce (28 grams). Thats 50% more than chia seeds and
flaxseeds (25, 26).
Hempseed also contains a good amount of magnesium, iron, calcium, zinc and selenium. Whats
more, its a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for
human health (27).
Interestingly, some studies indicate that the type of fats found in hempseed may help reduce
inflammation, as well as diminish symptoms of PMS, menopause and certain skin diseases (28,
29, 30, 31).
You can add hempseed to your diet by sprinkling some in your smoothie or morning muesli. It
can also be used in homemade salad dressings or protein bars.
Bottom Line: Hempseed contains a good amount of complete, highly-digestible
protein, as well as health-promoting essential fatty acids in a ratio optimal for human
health.

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8. Green Peas

The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240
ml), which is slightly more than a cup of milk (32).
Whats more, a serving of green peas covers more than 25% of your daily fiber, vitamin A, C, K,
thiamine, folate and manganese requirements.
Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper and several
other B vitamins (32).
You can use peas in recipes such as pea and basil stuffed ravioli, thai-inspired pea soup or pea
and avocado guacamole.
Bottom Line: Green peas are high in protein, vitamins and minerals and can be used
as more than just a side dish.

9. Spirulina
This deep blue-green algae is definitely a nutritional powerhouse.
Two tablespoons (30 ml) provide you with 8 grams of complete protein, in addition to covering
22% of your daily requirements of iron and thiamin and 42% of your daily copper needs (33).
Spirulina also contains decent amounts of magnesium, riboflavin, manganese, potassium and
small amounts of most of the other nutrients your body needs, including essential fatty acids.
Phycocyanin, the substance that gives spirulina its unique color, appears to have powerful
antioxidant, anti-inflammatory and anti-cancer properties (34, 35, 36).
Furthermore, studies link consuming spirulina to health benefits ranging from a stronger immune
system and reduced blood pressure to improved blood sugar and cholesterol levels (37, 38, 39,
40).

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Bottom Line: Spirulina is a nutritious high-protein food with many beneficial health-
enhancing properties.

10. Amaranth and Quinoa

Although often referred to as ancient or gluten-free grains,
amaranth and quinoa dont grow from grasses like other cereal
grains do.
For this reason, theyre technically considered pseudocereals.
Nevertheless, they can be prepared or ground into flours similar
to more commonly known grains.
Amaranth and quinoa provide 89 grams of protein per cooked
cup (240 ml) and are complete sources of protein, which is rare
among grains and pseudocereals (41, 42).
Also, amaranth and quinoa are good sources of complex carbs, fiber, iron, manganese,
phosphorus and magnesium (41, 42).
Bottom Line: Amaranth and quinoa are pseudocereals that provide you with a
complete source of protein. They can be prepared and eaten similar to traditional
grains such as wheat and rice.

11. Ezekiel Bread and Other Breads Made From Sprouted

Grains
Ezekiel bread 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 8 grams of protein, which is slightly more than
the average bread (43).
Sprouting grains and legumes increases the amount of healthy nutrients they contain and
reduces the amount of anti-nutrients in them (44, 45).
In addition, studies show that sprouting increases their amino acid content. Lysine is the limiting
amino acid in many plants, and sprouting increases the lysine content. This helps boost the
overall protein quality (46).
Similarly, combining grains with legumes could further improve the breads amino acid profile
(47).
Sprouting also seems to increase the breads soluble fiber, folate, vitamin C, vitamin E and
beta-carotene content. It may also slightly reduce the gluten content, which can enhance
digestion in those sensitive to gluten (48, 49).
Bottom Line: Ezekiel and other breads made from sprouted grains have an enhanced
protein and nutrient profile, compared to more traditional breads.

12. Soy Milk

Milk thats made from soybeans and fortified with vitamins and minerals is a great alternative to

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cows milk.
Not only does it contain 7 grams of protein per cup (240 ml), but its also
an excellent source of calcium, vitamin D and vitamin B12 (50).
However, keep in mind that soy milk and soybeans do not naturally
contain vitamin B12, so picking a fortified variety is recommended.
Soy milk is found in most supermarkets. Its an incredibly versatile
product that can be consumed on its own or in a variety of cooking and
baking recipes.
It is a good idea to opt for unsweetened varieties to keep the amount of added sugars to a
minimum.
Bottom Line: Soy milk is a high-protein plant alternative to cows milk. Its a versatile
product that can be used in a variety of ways.

13. Oats and Oatmeal

Oats are an easy and delicious way to add protein to any diet.
Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of
fiber. This portion also contains good amounts of magnesium, zinc, phosphorus and folate (51).
Although oats are not considered a complete protein, they do contain higher-quality protein than
other commonly consumed grains like rice and wheat.
You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. They can also be
ground into flour and used for baking.
Bottom Line: Oats are not only nutritious but also an easy and delicious way to
incorporate plant protein into a vegan or vegetarian diet.

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14. Wild Rice

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties,
including brown rice and basmati.
One cooked cup (240 ml) provides 7 grams of protein, in addition to a good amount of fiber,
manganese, magnesium, copper, phosphorus and B vitamins (52).
Unlike white rice, wild rice is not stripped of its bran. This is great from a nutritional perspective,
as bran contains fiber and plenty of vitamins and minerals (53).
However, this causes concerns about arsenic, which can accumulate in the bran of rice crops
grown in polluted areas.
Arsenic is a toxic trace element that may give rise to various health problems, especially when
ingested regularly for long periods of time (54, 55, 56).
Washing wild rice before cooking and using plenty of water to boil it may reduce the arsenic
content by up to 57% (57).
Bottom Line: Wild rice is a tasty, nutrient-rich plant source of protein. Those relying
on wild rice as a food staple should take precautions to reduce its arsenic content.

15. Chia Seeds

Chia seeds are derived from the Salvia hispanica plant, which is
native to Mexico and Guatemala.
At 6 grams of protein and 13 grams of fiber per 1.25 ounces (35
grams), chia seeds definitely deserve their spot on this list (58).
Whats more, these little seeds contain a good amount of iron,
calcium, selenium and magnesium, as well as omega-3 fatty
acids, antioxidants and various other beneficial plant
compounds (59, 60).
Theyre also incredibly versatile. Chia seeds have a bland taste and are able to absorb water,
turning into a gel-like substance. This makes them an easy addition to a variety of recipes,
ranging from smoothies to baked goods and chia puddings.
Bottom Line: Chia seeds are a versatile source of plant protein. They also contain a
variety of vitamins, minerals, antioxidants and other health-promoting compounds.

16. Nuts, Nut Butters and Other Seeds

Nuts, seeds and their derived products are great sources of protein.
One ounce (28 grams) contains between 57 grams of protein, depending on the nut and seed
variety (61, 62, 63, 64, 65, 66).
Nuts and seeds are also great sources of fiber and healthy fats, in addition to iron, calcium,
magnesium, selenium, phosphorus, vitamin E and certain B vitamins. They also contain
antioxidants, among other beneficial plant compounds (67).
When choosing which nuts and seeds to buy, keep in mind that blanching and roasting was
found to damage the nutrients in nuts. So reach for raw, unblanched versions whenever possible

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(68).
Also, try opting for natural nut butters to avoid the oil, sugar and excess salt often added to many
household brand varieties.
Bottom Line: Nuts, seeds and their butters are an easy way to add plant protein,
vitamins and minerals to your diet. Opt to consume them raw, unblanched and with no
other additives to maximize their nutrient content.

17. Protein-Rich Fruits and Vegetables

All fruits and vegetables contain protein, but the amounts
are usually small.
However, some contain more than others.
Vegetables with the most protein include broccoli,
spinach, asparagus, artichokes, potatoes, sweet potatoes
and Brussels sprouts.
They contain about 45 grams of protein per cooked cup
(69, 70, 71, 72, 73, 74, 75).
Although technically a grain, corn is a common food that contains about as much protein as
these high-protein vegetables (76).
Fresh fruits generally have a lower protein content than vegetables. Those containing the most
include include guava, cherimoyas, mulberries, blackberries, nectarines and bananas, which
have about 24 grams of protein per cup (77, 78, 79, 80, 81, 82).
Bottom Line: Certain fruits and vegetables contain more protein than others. Include
them in your meals to increase your daily protein intake.

Take Home Message

Protein deficiencies among vegetarians and vegans are far from being the norm (83).
Nonetheless, some people may be interested in increasing their plant protein intake for a variety
of reasons.
This list can be used as a guide for anyone interested in incorporating more plant-based proteins
into their diet.
You may also like:
What Is a Vegan and What Do Vegans Eat?
Vegan vs Vegetarian Whats The Difference?

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