Top 10 Vegan Sources of Protein
Written by Daisy Whitbread, MScN
Veganism is a diet that avoids all foods from animals. This includes meats, seafood, cheese, milk, and eggs. Most vegans are often concerned with getting enough protein, and all the essential amino acids.
Several companies have gone into business creating fake meat products using soy and seitan (wheat gluten). This list avoids listing 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.
1. Firm Tofu
|1 cup (252g)||200 calories (139g)||100g|
|87% DV (43.5g)||48% DV (24g)||35% DV (17.3g)|2. Beans and Lentils (Lentils)
|1 cup (198g)||200 calories (172g)||100g|
|36% DV (17.9g)||31% DV (15.6g)||18% DV (9g)|3. Soymilk (Unsweetened)
|1 cup (486g)||200 calories (606g)||100g|
|28% DV (14g)||35% DV (17.5g)||6% DV (2.9g)|4. Green Peas (Cooked)
|1 cup (160g)||200 calories (238g)||100g|
|17% DV (8.6g)||26% DV (12.8g)||11% DV (5.4g)|5. Nuts and Seeds (Squash Seeds)
|1oz handful (28g)||200 calories (35g)||100g|
|17% DV (8.5g)||21% DV (10.4g)||60% DV (29.8g)|6. Whole Grains (Quinoa)
|1 cup (185g)||200 calories (167g)||100g|
|16% DV (8.1g)||15% DV (7.3g)||9% DV (4.4g)|7. Peanut Butter
|2 tblsp (32g)||200 calories (34g)||100g|
|15% DV (7.7g)||16% DV (8.2g)||48% DV (24.1g)|8. Spinach
|1 cup (180g)||200 calories (870g)||100g|
|11% DV (5.3g)||52% DV (25.8g)||6% DV (3g)|9. Sweet Corn
|1 cup (145g)||200 calories (233g)||100g|
|9% DV (4.7g)||15% DV (7.6g)||7% DV (3.3g)|10. White Button Mushrooms (Cooked)
|1 cup (108g)||200 calories (769g)||100g|
|8% DV (3.9g)||55% DV (27.5g)||7% DV (3.6g)|