Vegan Protein Sources Chart - Top Plant-Based Proteins

Wondering how much protein you can actually get in common plant-based and vegan foods? We’ve compiled a vegan protein sources chart so you can find the vegan foods with the most protein.

Vegan foods with the most protein

Food	Protein	Serving size
Seitan	30g	per 4 oz
Impossible Burger/ Beyond Burger	19g/ 20g	per 4oz burger patty
Tempeh	18g	per 3 oz
Lentils	18g	per 1 cup (cooked)
Edamame	18g	per 1 cup (cooked)
Chickpeas	18g	per 1 cup (cooked)
Mycoprotein (Quorn brand meatless pieces)	17g	per one serving (110g)
Split Peas	16g	per 1 cup (cooked)
Black beans	15g	per 1 cup (cooked)
Kidney beans	15g	per 1 cup (cooked)
Pinto beans	15g	per 1 cup (cooked)
Black-eyed peas	14g	per 1 cup (cooked)
Bagel (Dave’s Killer Epic Everything)	13g	per bagel
Pasta – chickpea (Banza Penne)	13g	per 2 oz (dry)
Textured Vegetable Protein (TVP)	12g	per 1/4 cup (uncooked)
Lima beans	12g	per 1 cup (cooked)
Hummus	9g	per 1/2 cup
Tofu (House Foods Extra Firm)	8g	per 3 oz
Peanut Butter	8g	per 2 tablespoons
Nutritional yeast	8g	per 1/4 cup
Quinoa	8g	per 1 cup (cooked)
Soy milk	8g	per 1 cup
Pasta – Whole Grain	8g	per 2 oz (dry)
Almonds	7g	per 1/4 cup
JUST Egg	7g	1 piece (57g)
Spinach	5g	per 1 cup (cooked)
Asparagus	5g	per 1 cup (cooked)
Collard greens	5g	per 1 cup (cooked)
Seeds (pumpkin)	5g	per 1 oz
Bread (Ezekiel 4:9® Sprouted Grain)	5g	per slice (34g)
Broccoli	4g	per 1 cup (cooked)
Plant-based yogurt (Forager Project unsweetened plain)	3g	per 5.3 oz container

Many of the best vegan protein sources come soy-based foods, an excellent source of protein in a vegan diet. Don’t count out beans, which are an excellent whole food that also provide a lot of fiber.

Highest protein foods per 100g serving*

Food	Protein per 100 g
Nutritional yeast	53
Seeds (Pumpkin)	28
Seitan	26
Peanut Butter	25
Almonds	21
Impossible Burger/ Beyond Burger	17
Tempeh	16
Quorn Mycoprotein	15
Bread – Ezekiel 4:9® Sprouted Grain Bread	15
Bagel – Dave’s Killer Epic Everything Bagels	14
JUST Egg	12
Edamame	12
Pasta – Banza (dry)	11
Tofu	9
Pinto beans	9
Lentils	9
Black beans	9
Chickpeas	9
Kidney beans	9
Split Peas	8
Black-eyed peas	8
Hummus	8
Pasta – Whole Grain (dry)	7

* – all foods cooked and/or ready to eat, unless otherwise noted

You may be surprised to see that some of the foods with the most protein per 100 grams are different than the vegan foods with the most protein per serving. Keep in mind that while vegan foods like nutritional yeast and pumpkin seeds may have high protein density, eating 100 grams of these foods might not be healthy nor enjoyable.

Soy and “fake” meats with most protein

Food	Protein	Serving size
Seitan	30g	per 4 oz
Beyond Burger	20g	per 4oz burger patty
Impossible Burger	19g	per 4oz burger patty
Tempeh	18g	per 3 oz
Textured Vegetable Protein (TVP)	12g	per 1/4 cup (uncooked)
Quorn Mycoprotein	10g	per one cutlet
Tofu	8g	per 3 oz
Soy milk	8g	per 1 cup
JUST Egg	7g	per 1 piece (57g)
Plant-based yogurt (Forager Project unsweetened plain)	3g	per 5.3 oz container

A lot of vegan “meats” and soy products contain quite a bit of protein. The Beyond Burger and Impossible Burger both contain comparable amounts of protein to that of a beef burger.

Beans/Legumes/Pulses with most protein

Food	Protein	Serving size
Lentils	18g	per 1 cup (cooked)
Chickpeas	18g	per 1 cup (cooked)
Split Peas	16g	per 1 cup (cooked)
Black beans	15g	per 1 cup (cooked)
Kidney beans	15g	per 1 cup (cooked)
Pinto beans	15g	per 1 cup (cooked)
Black-eyed peas	14g	per 1 cup (cooked)
Edamame	13g	per 1 cup (cooked)
Lima beans	12g	per 1 cup (cooked)
Hummus	9g	per 1/2 cup

As mentioned above, beans and other pulses are quite nutritious. It’s not hard to see how these foods can offer a lot of variety as well as nutrition that includes a healthy dose of fiber.

Grains with most protein

Food	Protein	Serving size
Bagel – Dave’s Killer Epic Everything Bagels	13g	per bagel (95g)
Pasta – Banza	13g	per 2 oz (dry)
Quinoa	8g	per 1 cup (cooked)
Pasta – Whole Grain	8g	per 2 oz (dry)
Rolled oats	6g	per 1 cup (cooked)
Buckwheat	6g	per 1 cup (cooked)
Brown rice	5g	per 1 cup (cooked)

Many incorrectly assume that grains don’t have protein, but that’s not true, as you can see. While it’s true that grains often have less protein than primary sources like beans and soy, their protein content is far from zero. Better yet, grains are often used a side or compliment to a main protein source. Throw in some brown rice with your pinto beans, and you’ve got an even greater protein boost.

All nutrition information for generic foods taken from USDA FoodCentral.

Vegan protein sources FAQ:

How much protein do I need?

That depends. You can read more about that here. Most people in the U.S. get more than enough protein every day. You can easily get enough vegan protein by following a balanced diet that combines foods like beans, soy, fruits, vegetables, nuts, and seeds.

Don’t I need to be concerned about complete proteins and essential amino acids?

The idea of vegan diets lacking “complete proteins” has been debunked as a myth. Vegan diets that are well-balanced contain all the essential amino acids. These foods do not need to be combined or eaten in the same sitting.

Is vegan protein as good as protein from animal sources?

Yes. In fact, many think plant protein is better than animal protein. Plant proteins contain all the essential amino acids plus they often include fiber and other nutrients that animal proteins don’t have. A wide range of vegan protein sources ranging from hemp seeds to black beans are high-protein foods with these attributes.

Are vegan “fake” meats bad for you?

Generally, vegan meats like the Impossible Burger or Beyond Sausage are no worse for your health than “real” meat. However, these vegan products often still have a significant amount of fat, saturated fat, sodium, and calories. Because of this, I treat these foods more like a treat than an everyday food. I don’t eat Impossible Burgers every day, just like most people wouldn’t eat a hamburger every day on an optimal diet.