Best 10 Protein Sources for Vegans and Vegetarians

The vegan diet is associated with various health benefits, including improved nutrient intake, weight loss, and a reduced risk of certain health issues. Many experts agree that a carefully planned plant-based diet can supply all the essential nutrients, including protein.

However, some plant foods are notably higher in protein than others. Research indicates that diets rich in protein can enhance muscle strength, increase satiety, and support weight loss.

While well-structured vegan diets primarily consisting of minimally processed foods are beneficial for individuals at all life stages, diets high in ultra-processed plant products can have adverse effects.

Understanding "Processed Foods"

It's important to recognize that "processed foods" encompasses a wide range of items, many of which are more convenient and affordable. Not all processed foods are unhealthy or detrimental to your well-being.

Be aware that poorly planned or heavily processed vegan diets may lead to nutrient deficiencies, particularly in vitamin B12, iodine, iron, calcium, zinc, and omega-3 fatty acids.

Below are 18 plant foods that are high in protein per serving. Consult with your healthcare provider to determine if supplements or fortified foods could help address any nutritional gaps you may have.

Explore more about the advantages of a vegan diet and the differences between plant and animal proteins.

Tofu, Tempeh, and Edamame

These soy-based foods deliver between 12 to 20 grams of protein per 3.5 ounces (100 grams). They also offer iron and calcium, making them valuable additions to a plant-based diet. Edamame is particularly high in folate, vitamin K, and fiber, while tempeh brings probiotics and essential minerals like magnesium.

Lentils

Lentils are a fantastic source of protein, providing about 18 grams per cooked cup (198 grams). They are also rich in fiber, contributing significantly to your daily intake. The fiber in lentils promotes gut health and may lower the risks of heart disease, diabetes, and certain cancers. Additionally, lentils are packed with folate, manganese, iron, and antioxidants.

Beans

Beans, including varieties like kidney, black, and pinto beans, are staples in many diets around the world. They offer roughly 15 grams of protein per cooked cup (170 grams) and are excellent sources of fiber, iron, and folate. Regular consumption of beans can lower cholesterol, help manage blood sugar, and support heart health.

Nutritional Yeast

This deactivated yeast comes as yellow flakes or powder and serves as a complete protein source, with 8 grams of protein and 3 grams of fiber per half ounce (16 grams). Often fortified, it’s also rich in B vitamins, including vitamin B12, zinc, magnesium, and copper.

Green Peas

Green peas are surprisingly high in protein, with about 9 grams per cooked cup (160 grams). They also cover a significant portion of your daily needs for fiber, thiamine, folate, and vitamins C and K.

Soy Milk

A cup of soy milk (244 grams) contains about 6 grams of protein. It's often fortified with essential nutrients like calcium and vitamin D, though not all varieties contain vitamin B12 naturally, so look for fortified options.

Oats

Oats are an easy way to add protein to your diet, offering around 5 grams per half cup (40 grams) of dry oats. They also provide fiber, magnesium, and zinc, making them a nutritious choice.

Chia Seeds

Chia seeds provide 5 grams of protein and 10 grams of fiber per ounce (28 grams). They are packed with omega-3 fatty acids, antioxidants, and various minerals.

Nuts and Seeds

Nuts and seeds are excellent protein sources, delivering 5–7 grams per ounce (28 grams), depending on the variety. They also contain healthy fats, fiber, and a range of vitamins and minerals.

Protein-Rich Fruits and Vegetables

Certain fruits and vegetables, like broccoli and spinach, are higher in protein than others, offering about 4–5 grams per cooked cup. While fruits typically contain less protein, some, like guava and bananas, still contribute valuable amounts.

The bottom line

Protein deficiencies among vegetarians and vegans are uncommon especially for those following a healthy, well-planned diet.

Still, some people may be interested in increasing their plant protein intake for a variety of reasons.

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