A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others.
The vegan diet has been linkedTrusted Source to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems. In fact, many experts agree that a well-planned meatless diet can provideTrusted Source all the nutrients you need, including protein at The 18 Best Protein Sources for Vegans and Vegetarians.
However, certain plant foods contain significantly more protein than others, and researchTrusted Source suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.
In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those includingTrusted Source large amounts of ultra-processed plant foods are not.
Poorly planned or highly processed vegan diets may increaseTrusted Source your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s at The 18 Best Protein Sources for Vegans and Vegetarians.
The following are 18 plant foods that contain a high amount of protein per serving. That said, speak with your doctor to see if you can benefit from supplements and fortified foods to bridge any nutritional gaps that might arise.
1. Seitan
Seitan is a popular protein source for many vegetarians and vegans. Unlike many soy-based mock meats, it closely resembles the look and texture of meat when cooked.
Also known as wheat meat or wheat gluten, it contains about 25 grams (g) of protein per 3.5 ounces (oz) or 100 g,Trusted Source making it one of the richest plant protein sources available at The 18 Best Protein Sources for Vegans and Vegetarians.
Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, because it’s made from gluten, the main protein in wheat, people with gluten-related disorders should avoid it.
2. Tofu, tempeh, and edamame
TofuTrusted Source, tempehTrusted Source, and edamameTrusted Source all contain iron, calcium, and 12–20 g of protein per 3.5 oz (100 g) serving at The 18 Best Protein Sources for Vegans and Vegetarians.
All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs.
Edamame is also rich in folate, vitamin K, and fiber, which can helpTrusted Source support digestion and regularity.
On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.
3. Lentils
With 18 g of proteinTrusted Source per cooked cup (198 g), lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup (198 g) at The 18 Best Protein Sources for Vegans and Vegetarians.
Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduceTrusted Source your chance of heart disease, diabetes, excess body weight, and certain types of cancer.
In addition, lentils are rich in folate, manganese, iron, antioxidants, and other health-promoting plant compounds at The 18 Best Protein Sources for Vegans and Vegetarians.
4. Beans
Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving. This also includes chickpeas.
Most types of beans contain about 15 g of proteinTrusted Source per cooked cup (170 g). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds at The 18 Best Protein Sources for Vegans and Vegetarians.
Moreover, researchTrusted Source shows that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.
5. Nutritional yeast
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes at The 18 Best Protein Sources for Vegans and Vegetarians.
Half an oz (16 g) of this complete source of plant protein provides 8 g of protein and 3 g of fiberTrusted Source. Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.
6. Spelt and teff
Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.
Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, meaning that it’s naturally gluten-free at The 18 Best Protein Sources for Vegans and Vegetarians.
SpeltTrusted Source and teffTrusted Source provide 10–11 g of protein per cooked cup (250 g), making them higher in protein than other ancient grains.
Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium at The 18 Best Protein Sources for Vegans and Vegetarians.
7. Hemp seeds
Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant at The 18 Best Protein Sources for Vegans and Vegetarians.
However, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis.
Although hemp seeds aren’t as well-known as other seeds, they contain 9 g of proteinTrusted Source in each 3-tablespoon (tbs) or 30 g serving.
They also contain high levels of magnesium, iron, calcium, zinc, and selenium. What’s more, they’re a good sourceTrusted Source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health at The 18 Best Protein Sources for Vegans and Vegetarians.
Interestingly, researchTrusted Source indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.
8. Green peas
Green peas contain nearly 9 g of proteinTrusted Source per cooked cup (160 g), which is slightly more than a cup (237 milliliters (mL))Trusted Source of dairy milk.
What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs at The 18 Best Protein Sources for Vegans and Vegetarians.
Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.
9. Spirulina
This blue-green algae is definitely a nutritional powerhouse.
A 2 tbs (14 g) serving provides 8 g of complete proteinTrusted Source, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs (60Trusted Source).
Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids at The 18 Best Protein Sources for Vegans and Vegetarians.
According to some test-tube and animal researchTrusted Source, phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties.
Furthermore, researchTrusted Source links consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels at The 18 Best Protein Sources for Vegans and Vegetarians.
Still, we need more human studies before we can draw conclusions on all of spirulina’s health claims.
10. Amaranth and quinoa
Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they don’t grow from grasses like other cereal grains do. For this reason, they’re technically considered pseudocereals.
Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours at The 18 Best Protein Sources for Vegans and Vegetarians.
In contrast to other grains and pseudocereals, amaranth and quinoa are complete protein sources, offering 8–9 g of protein per cooked cup (246 g and 185 g, respectively).
They are also good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.
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 g of proteinTrusted Source, which is slightly more than most other types of bread at The 18 Best Protein Sources for Vegans and Vegetarians.
Sprouting grains and legumes increasesTrusted Source the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect your body’s absorption of certain vitamins and minerals.
In addition, studies showTrusted Source that sprouting increases their content of specific amino acids, such as lysine, which can help boost their overall protein quality at The 18 Best Protein Sources for Vegans and Vegetarians.
12. Soy milk
Soy milk is made from soybeans and is usually fortified with vitamins and minerals. Not only does it contain 6 g of protein per cup (244 g), but it’s also an excellent source of calcium, vitamin D, and vitamin B12 (76Trusted Source) at The 18 Best Protein Sources for Vegans and Vegetarians.
However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea.
Additionally, some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible at The 18 Best Protein Sources for Vegans and Vegetarians.
13. Oats and oatmeal
Eating oats is an easy and delicious way to add protein to any diet.
Half a cup (40 g) of dry oats provides approximately 5 g of protein and 4 g of fiberTrusted Source. Oats also contain magnesium, zinc, phosphorus, and folate at The 18 Best Protein Sources for Vegans and Vegetarians.
Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat.
14. Wild rice
Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran containsTrusted Source fiber and plenty of vitamins and minerals at The 18 Best Protein Sources for Vegans and Vegetarians.
A cooked cup (164 g) provides nearly 7 g of proteinTrusted Source, in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.
15. Chia seeds
Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. They contain 5 g of protein and 10 g of fiber per ounce (28 g)Trusted Source.
These little seeds also containTrusted Source high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds at The 18 Best Protein Sources for Vegans and Vegetarians.
16. Nuts, nut butter, and other seeds
Nuts, seeds, and their derived products are great sources of protein.
One ounce (28 g) contains 5–7 g of protein, depending on the variety. For example, almonds contain 6 g.Trusted Source
Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise containTrusted Source antioxidants, among other beneficial plant compounds at The 18 Best Protein Sources for Vegans and Vegetarians.
When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damageTrusted Source the nutrients in nuts. Therefore, it’s best to eat them raw.
17. Protein-rich fruits and vegetables
Although all fruits and vegetables contain protein, some contain more than others.
Vegetables with the most protein include broccoli,Trusted Source spinach, asparagus, artichokesTrusted Source, potatoes, sweet potatoesTrusted Source, and Brussels sprouts, which typically contain 4–5 g of protein per cooked cup.
Although technically a grain, sweet corn is another common food that contains about as much proteinTrusted Source as these high protein vegetables at The 18 Best Protein Sources for Vegans and Vegetarians.
Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guavaTrusted Source, cherimoyas, mulberries, blackberriesTrusted Source, nectarines, and bananasTrusted Source, which have about 2–4 g of protein per cup.
18. Mycoprotein
Mycoprotein is a non-animal-based protein derived from Fusarium venenatum, which is a type of fungus. It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.
Its nutritional value can range a bit depending on the specific product, but most contain 15–16 g of proteinTrusted Source per 3.5 oz (100 g) serving, along with 5–8 g of fiber at The 18 Best Protein Sources for Vegans and Vegetarians.
Although there are concerns about the safety of mycoprotein related to food allergies, research shows that adverse reactions are very rareTrusted Source.
However, keep in mind that some products made with mycoprotein may also contain egg whites, so be sure to check the label carefully if you’re following a vegan diet or avoiding eggs for other reasons, such as food allergies.
