Best Vegan Protein Sources

Here are 6 of the best vegan protein sources, based on protein content, nutritional value, and versatility:

Legumes

• Lentils: ~18g protein per cooked cup
  
• Chickpeas (Garbanzo beans): ~15g per cooked cup
  
• Black beans, kidney beans, pinto beans: ~15g per cooked cup
  
• Peas: ~9g per cooked cup
  

Whole Grains

• Quinoa: ~8g per cooked cup (complete protein)
  
• Brown rice: ~5g per cup
  
• Oats: ~5g per ½ cup dry
  
• Farro, barley, bulgur: ~5–7g per cup
  

Nuts and Seeds

• Hemp seeds: ~10g per 3 tbsp (complete protein)
  
• Chia seeds: ~5g per 2 tbsp
  
• Flaxseeds: ~5g per 2 tbsp
  
• Almonds: ~6g per ounce (~23 nuts)
  
• Peanuts: ~7g per ounce
  
• Pumpkin seeds (pepitas): ~7g per ounce
  

Soy Products

• Tofu: ~10g per ½ cup (firm)
  
• Tempeh: ~15–20g per ½ cup
  
• Edamame: ~17g per cup (cooked)
  
• Almond milk: ~8g per cup (varies by brand)
  

High-Protein Vegan Alternatives

• Seitan (wheat gluten): ~20–25g per 3 oz
  
• Vegan protein powders (pea, rice, hemp, soy): ~15–25g per scoop
  
• Nutritional yeast: ~8g per 2 tbsp (bonus: high in B12 if fortified)
  

Vegetables (modest amounts)

• Spinach: ~5g per cooked cup
  
• Broccoli: ~4g per cup
  
• Brussels sprouts: ~4g per cup
  

Other Useful Combos

• Rice + beans (complete protein)
  
• Hummus + whole grain pita
  
• Nut butter + whole grain toast