Plant-Based Protein: Best Vegan and Vegetarian Sources
Best plant-based protein sources with grams and calories: tofu, tempeh, seitan, lentils, beans, edamame, soy milk and grains, plus a 100 g protein day.
By Ayoub Farid · · 2 min read
You can hit your protein goals on a vegetarian or vegan diet. It takes a bit more planning because plant proteins come with more carbs and fiber, but the options are better than ever.
Best plant protein sources
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Seitan | 100 g | ~25 g | ~120–150 |
| Tofu, extra-firm | 150 g | ~24 g | ~215 |
| Tempeh | 100 g | ~19–20 g | ~190 |
| Edamame, shelled | 1 cup | ~18 g | ~190 |
| Lentils, cooked | 1 cup | ~18 g | ~230 |
| Black beans, cooked | 1 cup | ~15 g | ~225 |
| Chickpeas, cooked | 1 cup | ~15 g | ~270 |
| Pea protein powder | 1 scoop | ~20–24 g | ~110–130 |
| Soy milk | 1 cup | ~7–8 g | ~80–100 |
| Peanut butter | 2 tbsp | ~7–8 g | ~190 |
| Hemp seeds | 3 tbsp | ~10 g | ~165 |
| Quinoa, cooked | 1 cup | ~8 g | ~220 |
| Chickpea or lentil pasta | 2 oz dry | ~11–14 g | ~190–200 |
For vegetarians, add Greek yogurt, cottage cheese, eggs and cheese. See high-protein foods.
Complete proteins and combining
Soy, quinoa and pea/rice blends contain all essential amino acids. Other plant foods are lower in one or more, but eating a variety across the day (grains + legumes, for example) covers your needs. You don't have to combine them in every meal.
A 100 g protein vegan day
- Breakfast: tofu scramble (200 g tofu) with spinach + whole-grain toast (≈35 g)
- Lunch: lentil and quinoa bowl with veggies (≈25 g)
- Snack: soy yogurt with hemp seeds (≈15 g)
- Dinner: tempeh stir-fry with edamame and rice (≈30 g)
Tips
- Lean on soy and seitan when calories are tight; they have the most protein per calorie.
- Use protein pasta instead of regular pasta.
- Add a scoop of pea protein to oats or smoothies.
- Watch B12, iron and omega-3 on a vegan diet; ask a professional about supplements.
Track it
Nutora recognizes tofu, beans, lentils and grain bowls in photos and shows protein for each meal. Related: high-protein vegetarian meals, how much protein do I need.
Frequently asked questions
What plant food has the most protein?
Seitan, tofu, tempeh and edamame are the richest whole-food sources.
Can vegans build muscle?
Yes, with enough total protein and calories plus strength training.
Is plant protein as good as animal protein?
Varied plant proteins in adequate amounts support health and muscle; soy and blends are comparable to many animal proteins.
How do I get 100 g of protein as a vegan?
Base most meals on tofu, tempeh, seitan or legumes and use soy milk, protein pasta or a pea protein shake.
Track it with a photo
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