The best vegan protein sources are seitan, tempeh, tofu, edamame, lentils and beans, followed by hemp and pumpkin seeds. Tempeh has 20 g of protein per 100 g, a cup of cooked lentils has 18 g, and a cup of edamame has 18.5 g.
Most adults need about 0.8 g of protein per kg of body weight, roughly 56 g a day at 155 lb (70 kg). With one of the foods below at each meal, a vegan diet clears that easily.
Key takeaways
- Soy and seitan lead on protein per calorie: seitan has about 17 g per 100 calories, tofu 12 g and tempeh 10.6 g.
- Legumes are the everyday staple: 14-18 g of protein per cooked cup, plus 11-16 g of fiber.
- Tofu varies twofold by type: 9-17 g per 100 g depending on how it's made. Read the label.
- You don't need to combine proteins at each meal. Variety over the day is enough.
Vegan protein sources ranked
Sorted by protein per serving. USDA FoodData Central values unless a brand is named.
| Food | Serving | Calories | Protein (g) | Protein per 100 calories (g) |
|---|---|---|---|---|
| Seitan (Sweet Earth, traditional) | 4 oz (114 g) | 180 | 30.0 | 16.6 |
| Tofu, firm, calcium sulfate | 1/2 cup (126 g) | 181 | 21.8 | 12.0 |
| Seitan (WestSoy, cubed) | 3 oz (85 g) | 120 | 21.0 | 17.5 |
| Tempeh | 3.5 oz (100 g) | 192 | 20.3 | 10.6 |
| Edamame, shelled | 1 cup (155 g) | 188 | 18.5 | 9.8 |
| Lentils, cooked | 1 cup (198 g) | 230 | 17.9 | 7.8 |
| Split peas, cooked | 1 cup (196 g) | 231 | 16.3 | 7.1 |
| Kidney beans, cooked | 1 cup (177 g) | 225 | 15.3 | 6.8 |
| Black beans, cooked | 1 cup (172 g) | 227 | 15.2 | 6.7 |
| Chickpeas, cooked | 1 cup (164 g) | 269 | 14.5 | 5.4 |
| Spelt, cooked | 1 cup (194 g) | 246 | 10.7 | 4.3 |
| Hemp hearts | 3 tbsp (30 g) | 166 | 9.5 | 5.7 |
| Pumpkin seeds | 1 oz (28 g) | 159 | 8.6 | 5.4 |
| Green peas, cooked | 1 cup (160 g) | 134 | 8.6 | 6.4 |
| Quinoa, cooked | 1 cup (185 g) | 222 | 8.1 | 3.7 |
| Nutritional yeast (Bob's Red Mill) | 1/4 cup (15 g) | 60 | 8.0 | 13.3 |
| Peanut butter | 2 tbsp (32 g) | 191 | 7.1 | 3.7 |
| Soymilk, unsweetened | 1 cup (243 g) | 80 | 6.9 | 8.7 |
| Almonds | 1 oz (28 g) | 164 | 6.0 | 3.7 |
| Sunflower seeds | 1 oz (28 g) | 166 | 5.9 | 3.6 |
| Chia seeds | 1 oz (28 g) | 138 | 4.7 | 3.4 |
If you're watching calories, the last column matters most. Seitan, tofu, nutritional yeast and tempeh give the most protein for the calories. Nuts and seeds are protein boosters, not main courses, because most of their calories come from fat.
How much protein do vegans need?
The RDA is 0.8 g per kg of body weight for healthy adults. Active people need more: the joint sports nutrition position from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommends 1.2-2.0 g/kg for athletes.
| Body weight | RDA (0.8 g/kg) | 1.0 g/kg | Athletes (1.2-2.0 g/kg) |
|---|---|---|---|
| 130 lb (59 kg) | 47 g | 59 g | 71-118 g |
| 155 lb (70 kg) | 56 g | 70 g | 84-141 g |
| 180 lb (82 kg) | 65 g | 82 g | 98-163 g |
| 205 lb (93 kg) | 74 g | 93 g | 112-186 g |
Plant proteins are digested a little less completely than animal proteins, partly because some protein is bound up with fiber. Aiming a bit above the RDA, around 1.0 g/kg, is a simple margin if you're not training hard. The protein calculator gives a personal target.
Soy foods: tofu, tempeh, edamame
Soy is the most complete plant protein, with all nine essential amino acids in useful amounts.
Tofu is where most labels disagree. The coagulant and the water content change the numbers:
| Tofu type (USDA) | Calories per 100 g | Protein per 100 g (g) | Calcium per 100 g (mg) |
|---|---|---|---|
| Firm, calcium sulfate | 144 | 17.3 | 683 |
| Extra firm, nigari | 83 | 10.0 | 282 |
| Firm, calcium sulfate and nigari (magnesium chloride) | 78 | 9.0 | 201 |
Calcium-set tofu is also one of the best vegan calcium sources. Our tofu vs chicken comparison puts it next to meat.
Tempeh is whole fermented soybeans pressed into a cake. It has 20.3 g of protein per 100 g, holds together in a pan and doesn't need pressing.
Edamame are young soybeans. A cup of shelled edamame has 18.5 g of protein and 8 g of fiber for 188 calories.
Seitan
Seitan is made from vital wheat gluten, which USDA lists at 75 g of protein per 100 g dry. Once it's cooked with water and seasoning, store-bought seitan lands at about 18-26 g of protein per 100 g, depending on the brand. That makes it the most protein-dense food on the list per calorie.
Seitan is pure wheat gluten, so it's off the menu for anyone with celiac disease or a gluten sensitivity. Its amino acid profile is low in lysine, which beans and soy supply, so pair it with those over the day.
Beans, lentils and peas
Legumes give 14-18 g of protein per cooked cup and lots of fiber:
- Lentils: 17.9 g protein, 15.6 g fiber, 6.6 mg iron per cup. Red lentils cook in about 20 minutes without soaking.
- Split peas: 16.3 g protein and 16.3 g fiber per cup.
- Black beans and kidney beans: about 15 g protein and 11-15 g fiber per cup.
- Chickpeas: 14.5 g protein per cup, a little higher in fat and calories than other beans.
For a head-to-head, see black beans vs chickpeas.
Nuts and seeds
| Seed or nut | Serving | Calories | Protein (g) | Fiber (g) |
|---|---|---|---|---|
| Hemp hearts | 3 tbsp (30 g) | 166 | 9.5 | 1.2 |
| Pumpkin seeds | 1 oz (28 g) | 159 | 8.6 | 1.7 |
| Peanut butter | 2 tbsp (32 g) | 191 | 7.1 | 1.6 |
| Almonds | 1 oz (28 g) | 164 | 6.0 | 3.5 |
| Sunflower seeds | 1 oz (28 g) | 166 | 5.9 | 2.4 |
| Chia seeds | 1 oz (28 g) | 138 | 4.7 | 9.8 |
| Flaxseed, ground | 2 tbsp (14 g) | 75 | 2.6 | 3.8 |
Hemp hearts are the easiest add-on: 3 tablespoons on oatmeal adds almost 10 g of protein. Pumpkin seeds also bring 2.2 mg of zinc per ounce. More options in our nuts ranked by calories and protein.
Whole grains
Grains are a supporting source, but they add up over a day:
| Grain, cooked | 1 cup (g) | Calories | Protein (g) |
|---|---|---|---|
| Spelt | 194 | 246 | 10.7 |
| Teff | 252 | 255 | 9.8 |
| Quinoa | 185 | 222 | 8.1 |
| Wild rice | 164 | 166 | 6.5 |
| Oatmeal | 234 | 166 | 5.9 |
| Brown rice | 202 | 248 | 5.5 |
Quinoa gets the attention because it's a complete protein, but spelt and teff have more protein per cup. See quinoa nutrition facts for its full profile.
Complete proteins and protein combining
A complete protein has all nine essential amino acids in useful amounts. Among plant foods, soy foods and quinoa qualify. Beans tend to be low in methionine, and grains and seitan are low in lysine.
You don't need to pair them in the same meal. Your body draws on amino acids from everything you eat over the day. The Academy of Nutrition and Dietetics' position on vegetarian diets says appropriately planned vegan diets are nutritionally adequate for all stages of life, including for athletes.
Is plant protein as good for muscle?
Per gram, plant proteins tend to have less leucine, the amino acid most linked to switching on muscle building, and they digest a little less completely. Eating more total protein closes the gap.
In a 2021 study, 19 vegan and 19 omnivore young men did 12 weeks of resistance training with protein set at about 1.6 g/kg a day (soy protein for the vegans, whey for the omnivores). Both groups gained about 1.2 kg (2.6 lb) of leg lean mass, with no difference in muscle size or strength.
The International Society of Sports Nutrition suggests 20-40 g of protein per meal for people who train. Tofu, tempeh, seitan and soy protein shakes make that easy.
Vegan protein powders
Powders help when your target is high or your appetite is low. Pea and soy protein are the most common. Soy is a complete protein. Pea is low in methionine, so many brands blend it with rice protein. Protein per scoop varies by brand, so compare the label's grams of protein per 100 calories. Our whey vs plant protein guide compares them in detail.
A 100-gram vegan protein day
| Meal | What's in it | Calories | Protein (g) |
|---|---|---|---|
| Breakfast | 1/2 cup rolled oats, 1 cup soymilk, 2 tbsp hemp hearts, 1/2 cup blueberries | 385 | 19 |
| Lunch | 1 cup quinoa, 150 g firm tofu (raw weight, baked), 1 cup broccoli, 1 tsp olive oil, 1 tbsp tahini | 622 | 40 |
| Snack | 1/2 cup edamame, 1 apple | 189 | 10 |
| Dinner | 1 cup lentils, 3/4 cup brown rice, 1/2 cup cooked spinach, 2 tsp olive oil | 517 | 25 |
| Evening | 1 cup soymilk, 2 tbsp peanut butter | 271 | 14 |
| Total | 1,984 | 108 |
Want this as a week of containers? Our vegan meal prep plan has the shopping list and prep steps. To check your own days, Nutrify logs a plate from a photo and shows your protein total as you go. It has a 7-day free trial, then a paid subscription.
Sources
- USDA FoodData Central (SR Legacy), FDC IDs: tempeh 174272, firm tofu calcium sulfate 172475, extra firm tofu nigari 174290, firm tofu calcium sulfate and nigari 172448, edamame 168411, lentils 172421, split peas 172429, kidney beans 173740, black beans 173735, chickpeas 173757, green peas 170102, soymilk 175215, hemp seeds 170148, pumpkin seeds 170556, sunflower seeds 170562, chia seeds 170554, flaxseed 169414, almonds 170567, peanut butter 172470, quinoa 168917, spelt 169746, teff 168918, wild rice 168897, oatmeal 173905, brown rice 169704, vital wheat gluten 168147. Search at fdc.nal.usda.gov.
- USDA FoodData Central Branded Foods: Sweet Earth Traditional Seitan (FDC 2164838), WestSoy Seitan Cubed (FDC 2012995), Pacific Foods Seitan (FDC 1863058), Bob's Red Mill Large Flake Nutritional Yeast (FDC 2596118).
- Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance. Med Sci Sports Exerc, 2016.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017.
- Hevia-Larraín V, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations. Sports Med, 2021.
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet, 2016.
