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) |
Soft tofu provides 36%DV per cup
1 cup of tempeh (fermented tofu) provides 67% DV.
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 (%DV per cup)
Lentils (36%), White Beans (35%), Split Peas (33%), Pinto (31%), Kidney Beans (31%), Black Beans (30%), Navy Beans (30%), Chickpeas (Garbanzo) (29%), and Lima beans (29%).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) |
#5: Seeds (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 %DV per oz
Peanuts (14%), Almonds (12%), Pistachios (12%), Sunflower Seeds (11%), Flax Seeds (10%), Chia Seeds (9%), and Cashews (9%).See more high protein nuts.
#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 %DV per cup cooked
Cornmeal (20%), Kamut (20%), Teff (20%), Whole Wheat Pasta (18%), Buckwheat (11%), Brown Rice (11%), and Barley (7%).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) |
Other dark leafy greens high in protein (%DV per cup cooked)
Collards (10%), Mustard Greens (7%), Swiss Chard (7%), and Kale (5%).
#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) |
Other Mushrooms High in Protein %DV per cup cooked
Portobello (8%), Shiitake (7%), Oyster (6%), Morel (4%), Cremini (4%), and Enoki (3%).See All 200 Vegan Foods High in Protein
Next ➞Pinnable infographic
More Protein Rich Foods for Vegans
| Food | Serving | Protein |
|---|---|---|
| #1 Dry Roasted Soybeans (Source) | per cup | 81% DV (40.3g) |
| #2 Natto (Source) | per cup | 68% DV (34g) |
| #3 Tempeh (Source) | per cup | 67% DV (33.7g) |
| #4 Soybean Sprouts (Source) | 1 cup | 18% DV (9.2g) |
| #5 Asparagus (Source) | per cup cooked | 9% DV (4.3g) |
| #6 Guavas (Source) | per Cup | 8% DV (4.2g) |
| #7 Artichokes (Globe or French) (Source) | in a medium artichoke | 8% DV (4.2g) |
| #8 Raisins (Source) | per oz | 2% DV (0.9g) |
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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