Best Vegan Protein Sources

Compare 94 vegan foods by protein and calories, with values per 100 grams and per 100 calories.

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Showing 94 of 94 foods.

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Vegan protein sources: protein and calories per 100 grams, plus protein per 100 calories.

Soy protein isolate	Protein supplements	100 g	338	81 g	24 g
Watercress	Vegetables	100 g	11	2 g	21 g
Spirulina	Protein supplements	100 g	290	57 g	20 g
Chlorella	Protein supplements	100 g	387	54 g	14 g
Mushrooms, raw	Vegetables	100 g	22	3 g	14 g
Nutritional yeast	Protein supplements	100 g	375	53 g	14 g
Spinach, raw	Vegetables	100 g	23	3 g	13 g
Bok choy, raw	Vegetables	100 g	13	2 g	12 g
Asparagus, raw	Vegetables	100 g	20	2 g	11 g
Tempeh	Legumes and soy	100 g	192	20 g	11 g
Tofu, uncooked	Legumes and soy	100 g	62	7 g	11 g
Arugula, raw	Vegetables	100 g	25	3 g	10 g
Lupin beans	Legumes and soy	100 g	371	36 g	10 g
Edamame, cooked	Legumes and soy	100 g	122	11 g	9 g
Kale, raw	Vegetables	100 g	49	4 g	9 g
Lettuce, raw	Vegetables	100 g	15	1 g	9 g
Beyond meat burger, patty	Meat alternatives	100 g	250	20 g	8 g
Broccoli, raw	Vegetables	100 g	34	3 g	8 g
Brussel sprouts, raw	Vegetables	100 g	43	3 g	8 g
Cauliflower, raw	Vegetables	100 g	25	2 g	8 g
Artichoke	Vegetables	100 g	47	3 g	7 g
Kidney beans, cooked	Legumes and soy	100 g	127	9 g	7 g
Lentils, uncooked	Legumes and soy	100 g	353	26 g	7 g
Seitan	Meat alternatives	100 g	370	25 g	7 g
Zucchini	Vegetables	100 g	17	1 g	7 g
Black beans, canned	Legumes and soy	100 g	140	8 g	6 g
Green peas, raw	Legumes and soy	100 g	81	5 g	6 g
Shiitake, fungus	Vegetables	100 g	34	2 g	6 g
Soy milk	Legumes and soy	100 g	43	3 g	6 g
Cabbage, raw	Vegetables	100 g	25	1 g	5 g
Celery	Vegetables	100 g	14	1 g	5 g
Chickpeas, raw	Legumes and soy	100 g	364	19 g	5 g
Hummus	Prepared and packaged foods	100 g	166	8 g	5 g
Tomato, raw	Vegetables	100 g	18	1 g	5 g
Almonds	Nuts and seeds	100 g	579	21 g	4 g
Amaranth, raw	Grains and starches	100 g	371	14 g	4 g
Beets, raw	Vegetables	100 g	43	2 g	4 g
Coconut water	Beverages	100 g	19	1 g	4 g
Cucumber, raw	Vegetables	100 g	15	1 g	4 g
Eggplant, raw	Vegetables	100 g	25	1 g	4 g
Falafel	Prepared and packaged foods	100 g	333	13 g	4 g
Fennel	Vegetables	100 g	34	1 g	4 g
Garlic	Vegetables	100 g	149	6 g	4 g
Pasta, raw	Grains and starches	100 g	371	13 g	4 g
Peanut butter	Nuts and seeds	100 g	588	25 g	4 g
Pumpkin, raw	Vegetables	100 g	26	1 g	4 g
Quinoa, raw	Grains and starches	100 g	368	14 g	4 g
Radish, raw	Vegetables	100 g	16	1 g	4 g
Sweet corn	Grains and starches	100 g	86	3 g	4 g
Tomato sauce, canned	Vegetables	100 g	29	1 g	4 g
Blackberry	Fruits	100 g	43	1 g	3 g
Brown rice, uncooked	Grains and starches	100 g	349	9 g	3 g
Cashews	Nuts and seeds	100 g	553	18 g	3 g
Chia seeds	Nuts and seeds	100 g	486	17 g	3 g
Flaxseeds	Nuts and seeds	100 g	534	18 g	3 g
Oats	Grains and starches	100 g	379	13 g	3 g
Onion	Vegetables	100 g	40	1 g	3 g
Red bell pepper, raw	Vegetables	100 g	31	1 g	3 g
Regular potato, boiled	Fats and oils	100 g	77	2 g	3 g
Brazil nut	Nuts and seeds	100 g	656	14 g	2 g
Carrots, raw	Vegetables	100 g	41	1 g	2 g
Cherry	Fruits	100 g	50	1 g	2 g
Clementine	Fruits	100 g	47	1 g	2 g
Dark chocolate, 80%	Prepared and packaged foods	100 g	600	10 g	2 g
Dark chocolate, 90%	Prepared and packaged foods	100 g	598	10 g	2 g
Ginger root	Vegetables	100 g	80	2 g	2 g
Grapefruit	Fruits	100 g	42	1 g	2 g
Melon	Fruits	100 g	34	1 g	2 g
Orange	Fruits	100 g	47	1 g	2 g
Orange juice	Fruits	100 g	45	1 g	2 g
Raspberry	Fruits	100 g	53	1 g	2 g
Strawberry	Fruits	100 g	33	1 g	2 g
Sweet potato, raw	Other	100 g	86	2 g	2 g
Watermelon	Fruits	100 g	30	1 g	2 g
White rice, uncooked	Grains and starches	100 g	356	7 g	2 g
Apple	Fruits	100 g	52	0 g	1 g
Avocados	Fruits	100 g	160	2 g	1 g
Bananas	Fruits	100 g	89	1 g	1 g
Black olives, raw	Prepared and packaged foods	100 g	116	1 g	1 g
Blueberry	Fruits	100 g	57	1 g	1 g
Coconut meat	Nuts and seeds	100 g	354	3 g	1 g
Dates, dried	Fruits	100 g	282	2 g	1 g
Ketchup	Prepared and packaged foods	100 g	112	1 g	1 g
Mangos	Fruits	100 g	60	1 g	1 g
Oreos, cookies	Prepared and packaged foods	100 g	472	4 g	1 g
Papaya	Fruits	100 g	43	1 g	1 g
Potato chips	Prepared and packaged foods	100 g	531	5 g	1 g
Airheads, candy	Prepared and packaged foods	100 g	389	0 g	0 g
Coca Cola	Beverages	100 g	37	0 g	0 g
Coffee	Beverages	100 g	0	0 g	0 g
Coke zero	Beverages	100 g	0	0 g	0 g
Green tea	Beverages	100 g	0	0 g	0 g
Oil (general)	Fats and oils	100 g	884	0 g	0 g
Red bull	Beverages	100 g	43	0 g	0 g

Highest protein per 100 g: Soy protein isolate
Amino-acid comparison: Compare vegan leucine sources

Florian's favorites

My picks: tofu, seitan, and kidney beans. These are the foods I like to build meals around, rather than always reaching for whatever ranks highest in the table.

Try tofu in a vegetable stir-fry, seitan strips in a wrap, or cooked kidney beans in chili. Change the seasoning and sides to keep the same staples interesting throughout the week.

Reading the rankings

Protein per 100 calories is useful when you want more protein without pushing calories up. Total protein per 100 grams is useful when you are building meals and want to know how much food you need to eat.

Compare like with like: dry legumes are not the same as cooked legumes, and tofu or seitan can vary between products. Check the label of the food you buy, especially for prepared foods and protein powders.

To estimate a portion from a per-100-gram value, multiply by its weight divided by 100. For example, a 150-gram portion is 1.5 times the listed value. Added oil, sauces, and other ingredients change the totals for the finished meal.

Protein in everyday meals

Start with a protein source, then add a grain or potato, vegetables, and a sauce you enjoy. Tofu with rice and broccoli, a lentil pasta sauce, or a kidney bean chili are meals you can repeat without relying on complicated recipes.

At breakfast, try tofu scramble on toast or oats made with soy milk. For a quick lunch, keep cooked beans or lentils ready for a wrap or salad. Cook an extra portion at dinner to make the next day easier.

Nuts, seeds, and grains can contribute protein too; they do not have to compete with tofu or beans for the same role. Think about the whole meal and a portion you will actually eat, not just the food with the highest number.

Looking for leucine?

Protein totals are only one way to compare foods. For a separate amino-acid view, explore the vegan leucine guide, with leucine-focused rankings and an explanation of how portions contribute to a whole meal.

References

Round out your meals

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