Top 10 Vegan Sources of Protein

Top 10 Vegan Sources of Protein

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.

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Top 10 Vegan Sources of Protein

A block of tofu 1 Firm Tofu
  • 87% DV (43.5g) protein per cup
  • Calories: 363 | Weight: 252g (8.9oz)
Medium soft tofu provides 40% DV per cup.
Soft tofu provides 36%DV per cup
1 cup of tempeh 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.

Nutrition Facts for Firm Tofu.
Lentils 2 Lentils
  • 36% DV (17.9g) protein per cup
  • Calories: 230 | Weight: 198g (7oz)

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.

Nutrition Facts for Lentils (cooked).
Soymilk 3 Unsweetened Soymilk
  • 28% DV (14g) protein per 16oz glass
  • Calories: 160 | Weight: 486g (17.1oz)
Green Peas 4 Green Peas
  • 17% DV (8.6g) protein per cup cooked
  • Calories: 134 | Weight: 160g (5.6oz)
Squash and Pumpkin Seeds 5 Seeds (Squash and Pumpkin Seeds)
  • 17% DV (8.5g) protein per 1oz handful
  • Calories: 163 | Weight: 28g (1oz)

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 Cahsews (9%).
See more high protein nuts.

Nutrition Facts for Roasted Squash And Pumpkin Seeds (unsalted).
A bowl of quinoa 6 Quinoa
  • 16% DV (8.1g) protein per cup
  • Calories: 222 | Weight: 185g (6.5oz)

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.

Nutrition Facts for Quinoa Cooked.
Peanut Butter 7 Peanut Butter
  • 15% DV (7.7g) protein 2 tblsp
  • Calories: 188 | Weight: 32g (1.1oz)
A Bowl of Spinach 8 Spinach
  • 11% DV (5.3g) protein per cup cooked
  • Calories: 41 | Weight: 180g (6.3oz)

Other dark leafy greens high in protein (%DV per cup cooked)

Collards (10%), Mustard Greens (7%), Swiss Chard (7%), and Kale (5%).

Nutrition Facts for Cooked Spinach.
Yellow Sweet Corn 9 Sweet Corn
  • 9% DV (4.7g) protein per cup cooked
  • Calories: 125 | Weight: 145g (5.1oz)
White Button Mushrooms 10 Mushrooms
  • 8% DV (3.9g) protein per cup cooked
  • Calories: 28 | Weight: 108g (3.8oz)

Other Mushrooms High in Protein %DV per cup cooked

Portabella (8%), Shiitake (7%), Oyster (6%), Morel (4%), Crimini (4%), and Enoki (3%).

Nutrition Facts for White Button Mushrooms (stir-fried).

See All 200 Vegan Foods High in Protein

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Top 10 Vegan Foods High in Protein

More Protein Rich Foods for Vegans

#1 Dry Roasted Soybeans 81% DV (40.3g) in per cup
#2 Natto 68% DV (34g) in per cup
#3 Tempeh 67% DV (33.7g) in per cup
#4 Soybean Sprouts 18% DV (9.2g) in per cup
#5 Raisins 10% DV (5.1g) in per cup
#6 Asparagus 9% DV (4.3g) in per cup
#7 Guavas 8% DV (4.2g) in per cup
#8 Artichokes 8% DV (4.2g) in per cup

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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