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Vegan Protein Sources Chart – Which Plant-Based Foods Have the Most Protein?

August 19, 2020 by Jeffrey Trull

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-protein-sources-chart

Vegan foods with the most protein

FoodProteinServing size
Seitan30gper 4 oz
Impossible Burger/
Beyond Burger
19g/
20g
per 4oz burger patty
Tempeh18gper 3 oz
Lentils18gper 1 cup (cooked)
Edamame18gper 1 cup (cooked)
Chickpeas18gper 1 cup (cooked)
Mycoprotein
(Quorn brand meatless pieces)
17gper one serving (110g)
Split Peas16gper 1 cup (cooked)
Black beans15gper 1 cup (cooked)
Kidney beans15gper 1 cup (cooked)
Pinto beans15gper 1 cup (cooked)
Black-eyed peas14gper 1 cup (cooked)
Bagel
(Dave’s Killer Epic Everything)
13gper bagel
Pasta – chickpea
(Banza Penne)
13gper 2 oz (dry)
Textured Vegetable Protein (TVP)12gper 1/4 cup (uncooked)
Lima beans12gper 1 cup (cooked)
Hummus9gper 1/2 cup
Tofu
(House Foods Extra Firm)
8gper 3 oz
Peanut Butter8gper 2 tablespoons
Nutritional yeast8gper 1/4 cup
Quinoa8gper 1 cup (cooked)
Soy milk8gper 1 cup
Pasta – Whole Grain8gper 2 oz (dry)
Almonds7gper 1/4 cup
JUST Egg7g1 piece (57g)
Spinach5gper 1 cup (cooked)
Asparagus5gper 1 cup (cooked)
Collard greens5gper 1 cup (cooked)
Seeds
(pumpkin)
5gper 1 oz
Bread
(Ezekiel 4:9® Sprouted Grain)
5gper slice (34g)
Broccoli4gper 1 cup (cooked)
Plant-based yogurt
(Forager Project unsweetened plain)
3gper 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*

FoodProtein per 100 g
Nutritional yeast53
Seeds (Pumpkin)28
Seitan26
Peanut Butter25
Almonds21
Impossible Burger/ Beyond Burger17
Tempeh16
Quorn Mycoprotein15
Bread – Ezekiel 4:9® Sprouted Grain Bread15
Bagel – Dave’s Killer Epic Everything Bagels14
JUST Egg12
Edamame12
Pasta – Banza (dry)11
Tofu9
Pinto beans9
Lentils9
Black beans9
Chickpeas9
Kidney beans9
Split Peas8
Black-eyed peas8
Hummus8
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

FoodProteinServing size
Seitan30gper 4 oz
Beyond Burger20gper 4oz burger patty
Impossible Burger19gper 4oz burger patty
Tempeh18gper 3 oz
Textured Vegetable Protein (TVP)12gper 1/4 cup (uncooked)
Quorn Mycoprotein10gper one cutlet
Tofu8gper 3 oz
Soy milk8gper 1 cup
JUST Egg7gper 1 piece (57g)
Plant-based yogurt
(Forager Project unsweetened plain)
3gper 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

FoodProteinServing size
Lentils18gper 1 cup (cooked)
Chickpeas18gper 1 cup (cooked)
Split Peas16gper 1 cup (cooked)
Black beans15gper 1 cup (cooked)
Kidney beans15gper 1 cup (cooked)
Pinto beans15gper 1 cup (cooked)
Black-eyed peas14gper 1 cup (cooked)
Edamame13gper 1 cup (cooked)
Lima beans12gper 1 cup (cooked)
Hummus9gper 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

FoodProteinServing size
Bagel – Dave’s Killer Epic Everything Bagels13gper bagel (95g)
Pasta – Banza13gper 2 oz (dry)
Quinoa8gper 1 cup (cooked)
Pasta – Whole Grain8gper 2 oz (dry)
Rolled oats6gper 1 cup (cooked)
Buckwheat6gper 1 cup (cooked)
Brown rice5gper 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.

Filed Under: Blog, Nutrition

About Jeffrey Trull

Jeffrey Trull is a Certified Holistic Nutritionist (AFPA). He also holds a Plant-Based Nutrition Certificate from eCornell and T. Colin Campbell Center for Nutrition Studies. He's eaten a plant-based diet for over 16 years and has been 100% vegan for two years. In his spare time, he's an avid weightlifter, cyclist, and home chef.

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