Key takeaways

  • Many plant-based foods contain high amounts of protein per serving, including seitan, tofu, tempeh, edamame, lentils, and beans.
  • Other protein-rich plant sources include nutritional yeast, hemp seeds, chia seeds, quinoa, amaranth, spirulina, nuts, seeds, and vegetables like green peas and broccoli.
  • Well-planned vegan and vegetarian diets can provide all necessary nutrients, including protein. Speak with a healthcare professional for guidance on creating a suitable eating plan.

A common concern about vegetarian and vegan diets is how to make sure you’re getting enough protein. However, many plant sources can provide this macronutrient.

Some plant foods contain significantly more protein than others.

Vegan diets may increase your risk of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

A registered dietitian can help you create an eating plan based on your preferences and circumstances.

The following are 18 plant foods that contain a high amount of protein per serving.

However, speak with your doctor to see whether you can benefit from supplements and fortified foods to help bridge any nutritional gaps that may arise.

This article is Day 3 of Healthline’s 7-Day “Gut Check” Protein Balance Challenge. Follow along to discover simple ways to increase your daily protein intake and improve your gut health.

Missed a day? Catch up with Day 2: 18 Delicious High Protein Foods, or continue on to Day 4: Should You Have a Protein Shake Before or After Your Workout?

Tofu, tempeh, and edamame all contain iron, calcium, and 12 to 20 g of protein per 3.5 oz (100 g) serving.

All three originate from soybeans, which are considered a complete protein, providing your body with all the essential amino acids it needs.

Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity.

On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.

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.

It is also known as wheat meat or wheat gluten. It contains about 25 grams (g) of protein per 3.5 ounces (oz) or 100 g, making it one of the richest plant protein sources available.

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.

With 18 g of protein per cooked cup (198 g), lentils are a great source of protein and fiber, providing over half of the daily value for fiber in a single cup.

Furthermore, the fiber in lentils may help promote a healthy gut. Lentils might also reduce your chance of:

  • heart disease
  • diabetes
  • obesity

In addition, lentils are rich in folate, manganese, iron, antioxidants, and other health-promoting plant compounds.

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 protein per cooked cup (170 g). They also contain:

  • complex carbs
  • fiber
  • iron
  • folate
  • phosphorus
  • potassium
  • manganese
  • several beneficial plant compounds

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.

Half an oz (16 g) of this complete source of plant protein provides 8 g of protein and 3 g of fiber.

Fortified nutritional yeast also includes essential B vitamins, including vitamin B12.

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 comes from a different plant species that does not contain gluten, making it naturally gluten-free.

Spelt and teff provide 10 to 11 g of protein per cooked cup, making them higher in protein than other ancient grains.

Both are sources of various nutrients, including:

  • complex carbs
  • fiber
  • iron
  • magnesium
  • phosphorus
  • manganese
  • B vitamins
  • zinc
  • selenium

Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant.

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 protein in each 3-tablespoon (tbsp) or 30 g serving.

They also contain high levels of magnesium, iron, and zinc.

Green peas contain nearly 9 g of protein per cooked cup (160 g), which is slightly more than a cup (249 g) of dairy whole milk.

Green peas also provide a source of:

  • fiber
  • thiamine
  • folate
  • manganese
  • vitamin C
  • vitamin K

This blue-green algae is definitely a nutritional powerhouse.

A 2 tbsp (14 g) serving of spirulina provides 8 g of complete protein, as well as providing a good source of copper and iron.

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.

According to some test-tube and animal research, phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties. However, more research is necessary.

Although amaranth and quinoa are often referred to as grains, they don’t grow from grasses like 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. However, they’re naturally gluten-free.

Quinoa and amaranth provide 8 to 9 g of protein per cooked cup (185 g and 246 g, respectively) and are complete sources of protein, which is uncommon among grains and pseudocereals.

They are also good sources of:

  • complex carbs
  • fiber
  • iron
  • manganese
  • phosphorus
  • magnesium

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 protein.

Sprouting grains and legumes increases 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, sprouting can increase their content of specific amino acids, such as lysine, which can help boost their overall protein quality.

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 a source of calcium, vitamin D, and vitamin B12.

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.

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 fiber. Oats also contain magnesium, zinc, phosphorus, and folate.

Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat.

Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals.

A cooked cup (164 g) provides nearly 7 g of protein. It also provides a source of:

  • fiber, manganese
  • magnesium
  • copper
  • phosphorus
  • B vitamins

Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. They contain almost 5 g of protein and 10 g of fiber per ounce (28 g).

These little seeds also contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

Nuts, seeds, and their derived products can be great sources of protein relative to their calorie content.

The amount of protein can depend on the variety. For example, one ounce (28 g) of almonds contains 6 g.

Nuts and seeds are also great sources of fiber and healthy fats, along with:

  • iron
  • calcium
  • magnesium
  • selenium
  • phosphorus
  • vitamin E
  • certain B vitamins

They also contain antioxidants, among other beneficial plant compounds.

Although all fruits and vegetables contain protein, most fruits and vegetables are low in protein, with 0–2 grams per serving. n more than others.

Vegetables with the most protein include:

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 to 16 g of protein per 3.5 oz (100 g) serving, along with 5 to 8 g of fiber.

Although there are concerns about the safety of mycoprotein related to food allergies, research suggests that allergic reactions to mycoprotein in Quorn, a brand of meat-free products made with mycoprotein, are rare.

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.

Try this today

Including a protein-rich ingredient in each meal or snack is a great way to boost your protein intake.

Try topping salads with tofu, sprinkling nutritional yeast over popcorn, or pairing fresh fruit with nut butter to squeeze some extra protein into your diet.

Learn more about starting a plant-based diet.

To get 100 g of protein per day, a person following a vegan diet typically needs to vary their plant protein sources and include multiple sources in a single meal.

These can include seitan (25 g of protein per 3.5 oz [100 g]), tofu, beans, and lentils, as well as lower-protein foods such as whole grains, nutritional yeast, and nuts.

If you use protein powders, be sure to check out our vegan protein powder review!

Some plant-based foods, such as soybean products, seitan, beans, and lentils, contain high amounts of protein.

You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds.

Examples of protein sources for people following a vegetarian or vegan diet include seitan, lentils, tofu, hemp seeds, quinoa, and amaranth. Ezekiel bread, wild rice, and oatmeal can also help increase protein intake.

This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.

It’s best to speak with a healthcare professional, such as a registered dietitian or primary care doctor, for guidance on creating an eating plan based on personal dietary requirements and preferences.