If you’re looking for plant based protein sources, you have far more choices than beans and tofu.
Lentils, chickpeas, soybeans, tempeh, seeds, nuts, quinoa, seitan, nutritional yeast, and even ingredients such as tahini can all contribute protein to your diet.
The difference is that some are protein-dense foods, while others are better thought of as nutritious ingredients that add smaller amounts of protein alongside healthy fats, fiber, minerals, or other nutrients.
This guide breaks down 35 high protein plant foods, how much protein they provide, and practical ways to add them to everyday meals.
The protein figures below use standard food portions and USDA FoodData Central/USDA-derived reference data where available.
Exact values can vary with variety, cooking method, moisture content, processing, and—especially for packaged foods—the brand.
USDA FoodData Central continues to update its Foundation and branded-food databases, so packaged-food labels should be used when an exact product value matters.
What Are Plant Based Protein Sources?
Plant based protein sources are foods derived from plants that provide dietary protein.
The main groups include:
- Legumes and beans
- Soy foods
- Nuts
- Seeds
- Whole grains and pseudograins
- Wheat-based protein such as seitan
- Concentrated plant ingredients such as nutritional yeast and legume flours
Legumes are particularly useful because they provide protein together with fiber, folate, iron, phosphorus, and other nutrients.
Harvard’s Nutrition Source identifies legumes, soy foods, nuts, seeds, and whole grains as important sources of plant protein.
And you don’t have to follow a vegan diet to eat more plant protein.
You can simply replace or supplement some animal-based foods with beans, lentils, tofu, nuts, seeds, and other plant foods.
Sources of Vegan Protein: 35 Foods to Know
Here are some of the most useful sources of vegan protein, from concentrated protein foods to everyday ingredients.
1. Soybeans
Protein: about 31 g per 1 cup cooked
Soybeans are among the most protein-rich whole plant foods.
They’re also the foundation for several other important plant protein foods, including tofu, tempeh, edamame, and soy milk.
Soy is particularly useful because its protein provides all nine essential amino acids. Harvard identifies soy as an important plant protein source.
Try them in:
- Grain bowls
- Salads
- Soups
- Stews
- Vegetable bowls
2. Lentils
Protein: about 18 g per 1 cup cooked
Lentils are one of the easiest ways to add substantial plant protein to a meal.
One cup of cooked lentils provides about 18 g of protein and 15 g of fiber.
They’re also rich in folate and provide iron, phosphorus, potassium, and other nutrients.
Try them in:
- Lentil soup
- Curries
- Pasta sauces
- Lentil salads
- Tacos
- Shepherd’s pie
Easy upgrade: Mix cooked lentils into tomato sauce for pasta.
3. Edamame
Protein: about 18–19 g per 1 cup cooked
Edamame are young soybeans and are one of the easiest convenient vegan foods with protein.
Frozen edamame can be cooked in minutes and added to almost any meal.
Try them in:
- Stir-fries
- Rice bowls
- Salads
- Sushi bowls
- Soups
- Snacks
4. Tempeh
Protein: about 19–20 g per 100 g
Tempeh is a fermented soy food with a firm texture and savory, nutty flavor.
Protein content varies between products, so check the package if you need an exact number.
Try it in:
- Stir-fries
- Sandwiches
- Wraps
- Grain bowls
- Tacos
- Salads
5. Tofu
Protein: roughly 8–18 g per 100 g, depending on type
Tofu is one of the most versatile plant based protein sources, but there’s no single protein value that applies to all tofu.
Firm and extra-firm tofu generally contain more protein per 100 g than softer varieties. Harvard Health gives approximately 7 g of protein per ¼ cup of tofu, while some commercial firm tofu products contain considerably more.
Try it in:
- Crispy tofu bowls
- Stir-fries
- Tofu scramble
- Tofu tacos
- Curries
- Soups
- Baked tofu nuggets
High Protein Beans and Legumes
Beans and legumes are among the most useful sources of vegan protein because they combine protein with fiber and other nutrients. Harvard describes legumes as an inexpensive source of protein, complex carbohydrates, fiber, folate, iron, and phosphorus.
6. Chickpeas
Protein: about 15 g per 1 cup cooked
Chickpeas are versatile enough for breakfast, lunch, dinner, and snacks.
Try them in:
- Hummus
- Curries
- Salads
- Soups
- Falafel
- Grain bowls
- Roasted chickpea snacks
7. Black Beans
Protein: about 15 g per 1 cup cooked
Black beans work particularly well with grains and vegetables.
Try them in:
- Tacos
- Burrito bowls
- Bean burgers
- Rice bowls
- Salads
- Soups
8. Kidney Beans
Protein: about 15 g per 1 cup cooked
Kidney beans are a useful source of protein, fiber, folate, iron, and other nutrients.
They’re particularly good in:
- Chili
- Soups
- Bean salads
- Rice dishes
- Stews
9. Pinto Beans
Protein: about 15 g per 1 cup cooked
Pinto beans are especially useful in Mexican-inspired meals.
Try them with brown rice, avocado, tomatoes, peppers, corn, and salsa.
10. Navy Beans
Protein: about 15 g per 1 cup cooked
Navy beans have a mild flavor that works well in:
- Soups
- Stews
- Bean salads
- White bean dips
- Pasta dishes
11. Split Peas
Protein: about 16 g per 1 cup cooked
Split peas are particularly well suited to hearty soups.
Try them with carrots, celery, onions, herbs, and potatoes.
12. Mung Beans
Protein: about 14 g per 1 cup cooked
Mung beans are commonly used in Asian cuisines and can be used in:
- Curries
- Soups
- Grain bowls
- Salads
- Sprouted preparations
13. Lima Beans
Protein: about 11–12 g per 1 cup cooked
Lima beans are less concentrated in protein than lentils or soybeans, but they’re still useful as part of a varied plant-based diet.
Try them in soups, stews, salads, or vegetable bowls.
14. Green Peas
Protein: about 8–9 g per 1 cup cooked
Green peas aren’t as protein-dense as legumes such as lentils or soybeans, but they contribute useful protein and other nutrients.
Frozen peas are especially convenient.
Add them to:
- Pasta
- Rice
- Soups
- Curries
- Mashed potatoes
Protein-Rich Nuts and Seeds
Nuts and seeds are another important category of plant based protein sources.
They also contain unsaturated fats, fiber, vitamins, and minerals, making the entire nutritional package important—not simply the protein number.
15. Hemp Seeds
Protein: about 9–10 g per 3 tablespoons
Hemp seeds are one of the easiest ways to increase the protein content of breakfast.
Add them to:
- Oatmeal
- Smoothies
- Chia pudding
- Salads
- Yogurt alternatives
- Grain bowls
16. Pumpkin Seeds
Protein: about 8–9 g per 1 oz (28 g)
Pumpkin seeds provide protein along with magnesium, phosphorus, zinc, and healthy fats.
Try them as:
- A snack
- Salad topping
- Soup topping
- Oatmeal topping
- Trail mix
- Roasted vegetable topping
17. Peanuts
Protein: about 7 g per 1 oz (28 g)
Peanuts are technically legumes, although they’re commonly grouped with nuts.
They’re an affordable and convenient source of protein and unsaturated fats.
Try them as a snack or use peanut butter in oatmeal, smoothies, sauces, and toast.
18. Almonds
Protein: about 6 g per 1 oz (28 g)
Almonds provide protein along with vitamin E, magnesium, fiber, and unsaturated fats. Harvard lists approximately 6 g of protein per ounce.
19. Pistachios
Protein: about 6 g per 1 oz (28 g)
Pistachios make an easy snack and can also be chopped over:
- Oatmeal
- Salads
- Grain bowls
- Fruit
- Roasted vegetables
20. Cashews
Protein: about 5 g per 1 oz (28 g)
Cashews contain protein and minerals and can also be blended into creamy sauces.
Try them in:
- Curries
- Stir-fries
- Sauces
- Homemade spreads
- Trail mix
21. Sunflower Seeds
Protein: about 5–6 g per 1 oz (28 g)
Sunflower seeds are a useful option for snacks, salads, oatmeal, homemade granola, and seed-based spreads.
22. Chia Seeds
Protein: about 4–5 g per 1 oz (28 g)
Chia seeds aren’t one of the most concentrated protein sources, but they provide protein alongside substantial fiber and plant-based omega-3 fatty acid (ALA).
Try them in:
- Chia pudding
- Overnight oats
- Smoothies
- Oatmeal
- Energy bites
23. Flaxseeds
Protein: about 5 g per 1 oz (28 g)
Flaxseeds provide protein, fiber, and ALA.
Ground flaxseed is particularly easy to add to:
- Smoothies
- Oatmeal
- Muffins
- Pancakes
- Energy bites
24. Sesame Seeds
Protein: about 4–5 g per 1 oz (28 g)
Sesame seeds add protein, fats, and minerals to meals.
Use them in:
- Stir-fries
- Noodles
- Rice bowls
- Salads
- Roasted vegetables
They’re also the main ingredient in tahini.
Seed and Nut Butters
Nut and seed butters deserve their own category because they’re convenient, versatile, and easy to incorporate into everyday meals.
They’re not as protein-dense as tofu, tempeh, or legumes, but they can make a meaningful contribution.
25. Peanut Butter
Protein: about 7–8 g per 2 tablespoons
Peanut butter is one of the simplest ways to add protein to breakfast and snacks.
Try it with:
- Banana
- Apples
- Whole-grain toast
- Oatmeal
- Smoothies
26. Almond Butter
Protein: about 6–7 g per 2 tablespoons
Almond butter can be used in much the same way as peanut butter.
Add it to oatmeal, toast, smoothies, fruit, or homemade energy bites.
27. Tahini
Protein: about 2.6 g per 1 tablespoon (15 g)
Tahini is made from ground sesame seeds.
It is worth including in a guide to vegan foods with protein, but it is important not to exaggerate its protein content.
Tahini is not one of the most protein-dense plant foods. One tablespoon provides only around 2.6 g of protein, while also supplying fats and minerals.
Its real strength is as a nutritious ingredient that can help turn a simple meal into a more satisfying one.
Try tahini in:
- Hummus
- Salad dressings
- Grain bowls
- Sauces
- Roasted vegetables
- Toast
For example:
Chickpeas + tahini + lemon + garlic
creates a protein- and fiber-rich hummus-style combination.
Protein-Rich Whole Grains and Seeds
Whole grains aren’t usually as protein-dense as soy foods, legumes, or seitan, but they contribute protein while also providing carbohydrates, fiber, vitamins, minerals, and other plant compounds.
Harvard lists quinoa, oats, buckwheat, brown rice, wild rice, millet, teff, and other whole grains as useful plant foods.
28. Quinoa
Protein: about 8 g per 1 cup cooked
Quinoa is one of the most useful grain-like foods for plant-based meals.
It also contains all nine essential amino acids, making it a complete plant protein. Harvard lists approximately 8 g of protein per cup of cooked quinoa.
Try it in:
- Grain bowls
- Salads
- Chili
- Stuffed vegetables
- Breakfast bowls
29. Amaranth
Protein: about 9 g per 1 cup cooked
Amaranth is a small seed that can be prepared similarly to a grain.
Try it as:
- Porridge
- A grain bowl base
- A side dish
- An ingredient in homemade patties
30. Oats
Protein: about 5–6 g per ½ cup dry (about 40 g)
Oats aren’t a concentrated protein food, but they’re easy to combine with more protein-rich ingredients.
Make oatmeal with soy milk and add:
- Peanut butter
- Hemp seeds
- Chia seeds
- Pumpkin seeds
- Almonds
Now your breakfast contains several plant based protein sources rather than relying on oats alone.
31. Buckwheat
Protein: about 5–6 g per 1 cup cooked
Buckwheat is naturally gluten-free and works well in both sweet and savory meals.
Try it in:
- Porridge
- Pancakes
- Grain bowls
- Salads
- Side dishes
32. Wild Rice
Protein: about 6–7 g per 1 cup cooked
Wild rice has a chewy texture and works particularly well with legumes, mushrooms, vegetables, nuts, and seeds.
33. Brown Rice
Protein: about 5 g per 1 cup cooked
Brown rice isn’t particularly high in protein on its own.
But combine it with black beans, lentils, tofu, or edamame and it becomes part of a protein-rich meal.
Whole grains provide protein alongside fiber and other nutrients.
Concentrated Plant Protein Foods
These foods deserve a separate category because their protein concentration is substantially different from foods such as vegetables or cooked grains.
34. Seitan
Protein: roughly 20–25 g per 100 g, depending on the product
Seitan is made primarily from wheat gluten and can be exceptionally protein-dense.
It’s useful for:
- Stir-fries
- Sandwiches
- Wraps
- Grain bowls
- Fajitas
- Plant-based meat-style dishes
Important: Seitan contains gluten and isn’t appropriate for people who need to avoid gluten, including people with celiac disease.
35. Nutritional Yeast
Protein: typically about 4–8 g per 2 tablespoons, depending on the brand.
Nutritional yeast is an interesting addition because it is a protein-containing ingredient, rather than a food you would normally eat as the main protein source.
There isn’t one universal protein number.
For example, different commercial products can provide different amounts of protein per serving, so the nutrition label is the correct source for the specific product you’re using.
Nutritional yeast can add a savory, cheese-like flavor to:
- Pasta
- Popcorn
- Soups
- Sauces
- Tofu scramble
- Mashed potatoes
- Roasted vegetables
Some nutritional yeast products are fortified with vitamin B12, while others are not, so check the label rather than assuming it contains B12.
High Protein Plant Foods at a Glance
| Plant food | Approximate protein | Serving |
|---|---|---|
| Soybeans | ~31 g | 1 cup cooked |
| Lentils | ~18 g | 1 cup cooked |
| Edamame | ~18–19 g | 1 cup cooked |
| Tempeh | ~19–20 g | 100 g |
| Seitan | ~20–25 g | 100 g |
| Split peas | ~16 g | 1 cup cooked |
| Black beans | ~15 g | 1 cup cooked |
| Kidney beans | ~15 g | 1 cup cooked |
| Pinto beans | ~15 g | 1 cup cooked |
| Navy beans | ~15 g | 1 cup cooked |
| Chickpeas | ~15 g | 1 cup cooked |
| Mung beans | ~14 g | 1 cup cooked |
| Lima beans | ~11–12 g | 1 cup cooked |
| Hemp seeds | ~9–10 g | 3 tbsp |
| Amaranth | ~9 g | 1 cup cooked |
| Pumpkin seeds | ~8–9 g | 28 g |
| Quinoa | ~8 g | 1 cup cooked |
| Green peas | ~8–9 g | 1 cup cooked |
| Peanut butter | ~7–8 g | 2 tbsp |
| Peanuts | ~7 g | 28 g |
| Soy milk | ~6–8 g | 1 cup |
| Almonds | ~6 g | 28 g |
| Pistachios | ~6 g | 28 g |
| Buckwheat | ~5–6 g | 1 cup cooked |
| Sunflower seeds | ~5–6 g | 28 g |
| Oats | ~5–6 g | 40 g dry |
| Brown rice | ~5 g | 1 cup cooked |
| Wild rice | ~6–7 g | 1 cup cooked |
| Flaxseeds | ~5 g | 28 g |
| Cashews | ~5 g | 28 g |
| Chia seeds | ~4–5 g | 28 g |
| Sesame seeds | ~4–5 g | 28 g |
| Nutritional yeast | ~4–8 g | 2 tbsp* |
| Tahini | ~2.6 g | 1 tbsp |
| Tofu | ~8–18 g* | 100 g |
*Varies substantially by brand or product type.
Why the numbers differ from one source to another: a food’s protein content can change depending on whether you’re comparing dry or cooked food, drained or undrained food, different varieties, different tofu firmness, or different commercial formulations.
This is especially important for tofu, tempeh, seitan, nutritional yeast, and plant milks. USDA FoodData Central contains both Foundation Foods and branded foods, reflecting this variability.
Which Vegan Food Has the Highest Protein?
If you’re asking which vegan food has the highest protein, the answer depends on what you mean by “food.”
Among commonly eaten whole plant foods, soybeans are one of the most protein-rich options, providing about 31 g per cup when cooked.
But some concentrated plant foods can provide considerably more protein by weight.
For example:
- Seitan: roughly 20–25 g per 100 g, depending on the product
- Tempeh: roughly 19–20 g per 100 g
- Cooked soybeans: roughly 17–18 g per 100 g
- Cooked lentils: roughly 9 g per 100 g
- Nutritional yeast: highly variable and concentrated, but typically eaten in much smaller portions
So there isn’t one universal winner.
The more useful question is:
Which plant foods give me a substantial amount of protein in a realistic serving while also providing other valuable nutrients?
For that purpose, soy foods, lentils, beans, chickpeas, peas, seitan, nuts, and seeds are all useful choices.
What Are the Best Sources of Vegan Protein?
If you want to prioritize the most useful sources of vegan protein, start with these groups.
Legumes
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Pinto beans
- Split peas
- Mung beans
- Soybeans
Soy foods
- Tofu
- Tempeh
- Edamame
- Soybeans
- Soy milk
Nuts and seeds
- Hemp seeds
- Pumpkin seeds
- Peanuts
- Almonds
- Pistachios
- Chia seeds
- Flaxseeds
- Sunflower seeds
Whole grains
- Quinoa
- Amaranth
- Oats
- Buckwheat
- Wild rice
- Brown rice
Concentrated plant proteins
- Seitan
- Nutritional yeast
- Chickpea flour
- Lentil flour
- Other legume-based products
Harvard’s guidance similarly emphasizes legumes, soy foods, nuts, seeds, and whole grains as important plant protein categories.
How to Build a High-Protein Plant-Based Meal
You don’t need every ingredient on your plate to be high in protein.
A simple approach is:
Plant protein + whole grain + vegetables + healthy fat
For example:
Lentils + quinoa + roasted vegetables + tahini
Black beans + brown rice + peppers + avocado
Tofu + brown rice + broccoli + sesame seeds
Chickpeas + whole-grain pita + vegetables + hummus
Tempeh + quinoa + roasted vegetables
This approach is useful because plant foods bring more than protein to the meal.
Legumes provide protein and fiber; nuts and seeds provide protein and unsaturated fats; whole grains provide protein, carbohydrates, fiber, vitamins, and minerals.
Do You Need to Combine Plant Proteins at Every Meal?
No.
You don’t need to carefully combine complementary proteins at every meal.
Different plant proteins have different amino-acid profiles, but eating a variety of plant protein foods throughout the day can provide the essential amino acids your body needs.
Soy and quinoa are examples of plant foods that provide all nine essential amino acids.
Harvard recommends varying plant protein sources rather than becoming overly focused on combining particular foods at every meal.
Think about variety over the whole day:
Breakfast: oats + soy milk + peanut butter
Lunch: lentil and quinoa salad
Snack: edamame
Dinner: tofu + brown rice + vegetables
That’s a much simpler approach than trying to calculate amino acids meal by meal.
Easy Ways to Add More Vegan Foods With Protein
You don’t need to completely change the way you eat.
Try these small upgrades.
Add lentils to tomato sauce
They disappear into pasta sauce while adding protein and fiber.
Add beans to tacos
Black beans or pinto beans make an easy filling.
Add edamame to rice
Frozen edamame turns a simple rice bowl into a more protein-rich meal.
Add hemp seeds to breakfast
Sprinkle them over oatmeal, smoothies, or yogurt alternatives.
Use tofu in familiar recipes
Try crispy tofu, tofu scramble, stir-fries, or baked tofu.
Add chickpeas to salads
They make a salad more substantial.
Use tahini as a dressing
Tahini isn’t a high-protein food by itself, but it adds protein, fats, and minerals while making vegetables and grains more flavorful.
Add nutritional yeast to savory foods
It works particularly well in pasta, sauces, popcorn, tofu scramble, and roasted vegetables.
Upgrade your oatmeal
Combine oats with soy milk, peanut butter, hemp seeds, and fruit.
Are Plant Based Protein Sources Healthy?
Protein content is only one part of a food’s nutritional value.
For example:
Lentils provide protein and fiber.
Soy foods provide protein and can be used in many different meals.
Nuts and seeds provide protein together with unsaturated fats and minerals.
Whole grains provide protein alongside fiber and other nutrients.
This is why Harvard emphasizes considering the entire protein “package”, rather than looking only at the number of grams of protein.
The quality of the overall diet matters too. A plant-based diet built mostly around beans, lentils, soy foods, whole grains, nuts, seeds, vegetables, and fruit is very different nutritionally from a diet made mostly from highly processed vegan foods.
What About Protein Powder?
Protein powder can be convenient, but most people don’t need to rely on it if they can meet their protein needs through food.
Plant-based protein powders can be made from ingredients such as:
- Peas
- Soy
- Hemp
- Pumpkin seeds
- Sunflower seeds
- Rice
Harvard notes that protein powders can also contain added sugars, sweeteners, thickeners, flavorings, vitamins, minerals, and other ingredients, so checking the ingredient and nutrition labels is important.
For everyday nutrition, start with whole or minimally processed foods when practical.
How Much Protein Do You Need?
Protein requirements vary according to factors such as age, body size, activity level, pregnancy, breastfeeding, and health status.
For healthy adults, the general Recommended Dietary Allowance is 0.8 g of protein per kilogram of body weight per day, although individual needs can be higher in some circumstances.
The goal isn’t necessarily to make every meal extremely high in protein.
A better approach is to include a meaningful protein source throughout the day and choose a variety of nutritious foods.
The Bottom Line
There are many high protein plant foods beyond the usual beans and tofu.
The most protein-dense options to prioritize include:
- Soybeans
- Edamame
- Tempeh
- Tofu
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Pinto beans
- Split peas
- Seitan
- Hemp seeds
- Pumpkin seeds
- Peanuts
- Nutritional yeast
And don’t overlook foods such as quinoa, oats, tahini, chia seeds, flaxseeds, brown rice, and other whole grains and seeds. They may not all be protein powerhouses, but they can contribute protein while adding fiber, healthy fats, minerals, and other nutrients.
