Food List
Plant-Based Protein Foods
A well-planned plant-based diet can hit any protein target. Legumes, soy foods, nuts, seeds and whole grains all contribute, and variety ensures complete protein. This list ranks the best vegan sources by protein content.
| Food | Protein | Per 100 g | Per serving |
|---|---|---|---|
| Hemp seeds Nuts & seeds | 32 g | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Pumpkin seeds Nuts & seeds | 30 g | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Peanuts Nuts & seeds | 26 g | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Peanut butter Nuts & seeds | 25 g | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Almonds Nuts & seeds | 21 g | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Sunflower seeds Nuts & seeds | 21 g | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Almond butter Nuts & seeds | 21 g | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Tempeh Legumes | 20 g | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Pistachios Nuts & seeds | 20 g | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Natto Legumes | 19 g | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Cashews Nuts & seeds | 18 g | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Flaxseed Nuts & seeds | 18 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Sesame seeds Nuts & seeds | 18 g | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Cashew butter Nuts & seeds | 18 g | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Poppy seeds Nuts & seeds | 18 g | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Tofu (firm) Legumes | 17 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Soybeans (cooked) Legumes | 17 g | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Chia seeds Nuts & seeds | 17 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Oats (rolled, dry) Grains | 17 g | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Tahini Nuts & seeds | 17 g | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Walnuts Nuts & seeds | 15 g | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Hazelnuts Nuts & seeds | 15 g | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Brazil nuts Nuts & seeds | 14 g | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Pine nuts Nuts & seeds | 14 g | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Cacao nibs Nuts & seeds | 14 g | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Wholemeal bread Grains | 13 g | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Popcorn (air-popped) Grains | 13 g | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Falafel Legumes | 13 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Edamame Legumes | 12 g | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Miso paste Legumes | 12 g | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Sourdough bread Grains | 11 g | 256 kcal P 11 · C 48 · F 1.8 · Fib 2.4 | 50 g (1.8 oz) 128 kcal · P 5.5 1 slice |
| Cannellini beans (cooked) Legumes | 10 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Rye flakes (dry) Grains | 10 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Turmeric (fresh) Vegetables | 9.7 g | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Lentils (cooked) Legumes | 9 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Chickpeas (cooked) Legumes | 9 g | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Black beans (cooked) Legumes | 9 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Kidney beans (cooked) Legumes | 9 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Pinto beans (cooked) Legumes | 9 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Rye bread Grains | 9 g | 259 kcal P 9 · C 48 · F 3.3 · Fib 6 | 32 g (1.1 oz) 83 kcal · P 2.9 1 slice |
| Pecans Nuts & seeds | 9 g | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Lima beans (cooked) Legumes | 8 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Split peas (cooked) Legumes | 8 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Hummus Legumes | 8 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Black-eyed peas (cooked) Legumes | 8 g | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Macadamia nuts Nuts & seeds | 8 g | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Fava beans (cooked) Legumes | 8 g | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Adzuki beans (cooked) Legumes | 8 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Red lentils (cooked) Legumes | 7.6 g | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Mung beans (cooked) Legumes | 7 g | 105 kcal P 7 · C 19 · F 0.4 · Fib 7.6 | 200 g (7.1 oz) 210 kcal · P 14 1 cup |
| Garlic Vegetables | 6.4 g | 149 kcal P 6.4 · C 33 · F 0.5 · Fib 2.1 | 3 g (0.1 oz) 4 kcal · P 0.2 1 clove |
Soy foods like tofu, tempeh and edamame are complete proteins. For others, eat a range across the day, such as beans with grains, to cover all amino acids.
Frequently asked questions
What are the best vegan protein sources?
Tempeh, tofu, edamame, lentils, chickpeas and other beans lead, along with seeds like hemp and pumpkin, nuts, and higher-protein grains. Soy foods are complete proteins.
Is plant protein as good as animal protein?
Plant proteins are slightly lower in some amino acids per gram, so vegans benefit from eating a bit more total protein and a good variety. Done that way, results are comparable.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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