Top 10 Vegan Sources of Protein
Veganism is a diet that avoids all foods from animals. This includes meats, seafood, cheese, milk, and eggs. Some vegans are concerned about getting enough protein and all the essential amino acids.
Several companies have gone into business creating artificial meat products using soy and seitan (wheat gluten). This list avoids such foods, sticking instead to natural, whole and healthy foods.
Whole and healthy vegan sources of protein include tofu, beans, lentils, soymilk, green peas, nuts, seeds, whole grains, peanut butter, spinach, sweet corn, and mushrooms. The daily value (%DV) for protein is set at 50 grams per day. This is a general target meant for most people.
For more vegan sources of protein see our lists of beans, grains, nuts, vegetables, and fruits high in protein.
Top 10 Vegan Sources of Protein
#1: Firm Tofu
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 43.5g (87% DV) | 17.3g (35% DV) | 24g (48% DV) |
More Tofu High in Protein
- 20g (40% DV) per cup of medium soft tofu
- 18g (36% DV) per cup of soft tofu
- 34g (67% DV) per cup of tempeh (fermented tofu)
Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup).
See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.
Looking for a brand with this much protein? Try House Foods Tofu.
#2: Lentils
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 17.9g (36% DV) | 9g (18% DV) | 15.6g (31% DV) |
More Beans High in Protein
- 17.4g (35% DV) per cup of large white beans
- 16.3g (33% DV) per cup of split peas
- 15.4g (31% DV) per cup of pinto beans
- 15.2g (30% DV) per cup of black beans
- 15g (30% DV) per cup of navy beans
- 14.7g (29% DV) per cup of large lima beans
- 14.5g (29% DV) per cup of chickpeas (garbanzo beans)
See more beans and legumes high in protein.
#3: Unsweetened Soymilk
| Protein per 16oz Glass | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 14g (28% DV) | 2.9g (6% DV) | 17.5g (35% DV) |
#4: Green Peas
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 8.6g (17% DV) | 5.4g (11% DV) | 12.8g (26% DV) |
See more vegetables high in protein.
#5: Squash and Pumpkin Seeds
| Protein per 1oz Handful | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 8.5g (17% DV) | 29.8g (60% DV) | 10.4g (21% DV) |
Other Nuts and Seeds High in Protein
- 6.9g (14% DV) per 1 oz handful of peanuts
- 6g (12% DV) per 1 oz handful of almonds
- 6g (12% DV) per 1 oz handful of pistachios
- 5.5g (11% DV) per oz of sunflower seeds
- 5.2g (10% DV) per oz of flax seeds
- 4.7g (9% DV) per oz (~2 tbsp) of chia seeds
- 4.3g (9% DV) per oz of cashews
#6: Quinoa
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 8.1g (16% DV) | 4.4g (9% DV) | 7.3g (15% DV) |
Other Whole Grains High in Protein
- 9.8g (20% DV) per cup of kamut
- 9.8g (20% DV) per cup of teff
- 7g (14% DV) per cup of whole wheat pasta
- 5.9g (12% DV) per cup of oatmeal
- 4.4g (9% DV) per cup of grits
See the list of whole grains high in protein.
#7: Peanut Butter
| Protein 2 Tblsp | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 7.7g (15% DV) | 24.1g (48% DV) | 8.2g (16% DV) |
#8: Spinach
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 5.3g (11% DV) | 3g (6% DV) | 25.8g (52% DV) |
More Dark Leafy Greens High in Protein
- 5g (10% DV) per cup of cooked collard greens
- 3.5g (7% DV) per cup of cooked mustard greens
- 3.5g (7% DV) per cup of cooked Swiss chard
- 2.5g (5% DV) per cup of cooked kale
Note: Cooking reduces the water content of the greens, allowing you to eat more greens and protein per cup.
See the curated list of vegetables high in protein.
#9: Sweet Corn
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 4.7g (9% DV) | 3.3g (7% DV) | 7.6g (15% DV) |
#10: Mushrooms
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 3.9g (8% DV) | 3.6g (7% DV) | 27.5g (55% DV) |
More Mushrooms High in Protein
- 4g (8% DV) per cup of cooked portobello
- 3.5g (7% DV) per cup of cooked shiitake
- 3g (6% DV) per cup of oyster mushrooms
- 2g (4% DV) per cup of morels
- 2g (4% DV) per cup of cremini
- 1.5g (3% DV) per cup of enokis
Note: Cooking reduces the water content of mushrooms, allowing you to eat more mushrooms and more protein per cup.
See the curated list of vegetables high in protein.
See All 200 Vegan Foods High in Protein
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More Protein Rich Foods for Vegans
| Food | Serving | Protein |
|---|---|---|
| #1 Dry Roasted Soybeans | per cup | 81% DV (40.3g) |
| #2 Natto (Fermented Soybeans) | per cup | 68% DV (34g) |
| #3 Tempeh | per cup | 67% DV (33.7g) |
| #4 Soybean Sprouts | 1 cup | 18% DV (9.2g) |
| #5 Asparagus | per cup cooked | 9% DV (4.3g) |
| #6 Guavas | per Cup | 8% DV (4.2g) |
| #7 Artichokes (Globe or French) | in a medium artichoke | 8% DV (4.2g) |
| #8 Raisins | per oz | 2% DV (0.9g) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
From the Nutrient Ranking Tool
- Foods High in Protein
- Foods Low in Protein
- Vegetables High in Protein
- Fruits High in Protein
- Vegetarian Foods High in Protein
- Nuts High in Protein
- Grains High in Protein
- Beans High in Protein
- Dairy High in Protein
- Breakfast Cereals High in Protein
- Fast Foods High in Protein
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References
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