As a follow-up to our Protein, Protein, Protein article here are the top 25 vegan foods that are high in protein. Science has shown that a diet balanced with protein, complex carbohydrates, and fat leads to longevity. Remember – fruits and veggies are carbohydrates too.
Recommended amounts of daily protein in grams:
- Men – 100g
- Women 75g
- For athletes, the recommendation is one gram of protein per pound of lean body weight.
Top 25…
- Lentils: 9 grams of protein and 15 grams of fiber per ½ cup
- Tofu: 10 grams of protein per cup. The great thing about Tofu is that it can take on the flavor of anything you cook it with. Also, it can have a firm or soft texture and blends well into smoothies.
- Black Beans: 8 grams of protein per ½ cup. Black beans are high in antioxidants less starchy carbohydrates than other popular beans.
- Quinoa: 8 grams of protein per cup. This gluten-free seed-like grain is also an excellent source of magnesium, antioxidants, and fiber.
- Amaranth: 7 grams of protein per cup. Also a great source of iron, B vitamins, and magnesium.
- Soy Milk: 8 grams of protein per cup. The key is to buy non-GMO soy and not to buy it in the form of highly processed soy protein isolates.
- Green Peas: 8 grams of protein per cup. Green peas are rich in leucine, an amino acid crucial to metabolism and weight loss that’s hard to find in most plant-based foods. This is why green peas are used in many vegan protein powders. When adding these protein powders to food, remember they taste like peas, and are best added to soups and zesty food bases.
- Artichokes: 4 grams of protein per ½ cup.
- Hemp Seeds: 13 grams of protein in 3 tablespoons. Hemp seeds are also a complete protein (see below for the definition of complete proteins).
- Oatmeal: 5-6 grams of protein per ½ cup depending on the brand. Oatmeal has three times the protein of brown rice, more fiber, magnesium, calcium, and B vitamins, AND less starch.
- Pumpkin Seeds: 8 grams of protein per ¼ cup
- Chia Seeds: 5 grams of protein per 2 Tbsp. Like Hemp, Chia seeds are also a complete protein.
- Tempeh: 12 grams of protein per cup. Tempeh comes from whole, fermented soybeans and is rich in probiotics.
- Hemp Milk: 5 grams of protein per cup.
- Edamame: 8.5 grams of protein in ½ cup.
- Spinach: 5 grams of protein per cup. Spinach is an excellent source of calcium, magnesium, and iron. It also serves as an excellent source of vitamins A, B6, and C and niacin and folate.
- Black Eyed Peas: 8 grams of protein per ½ cup.
- Broccoli: 4 grams of protein per cup. With only 30 calories per serving it provides 30% of your daily calcium needs, along with vitamin C, fiber, and B vitamins.
- Asparagus: 4 grams of protein per cup (about 4-6 stalks chopped up). Known for its lovely detoxification properties.
- Green Beans: 4 grams of protein per ½ cup. Green beans are low in carbs, high in fiber and vitamin B6.
- Almonds: 7 grams of protein in 1 cup of nuts or 2 Tbsp of almond butter.
- Spirulina: 4 grams of protein for 1 Tbsp. You can obtain 80% of your daily iron needs in just 1 Tbsp. This is why Spirulina is known as a super green food.
- Tahini: 8 grams of protein in 2Tbsp.
- Chickpeas: 6-8 grams of protein per ½ cup depending on the brand. Chickpeas are most well known as being the key ingredient in hummus!
- Peanut Butter: 8 grams per 2 Tbsp.
As a vegetarian/vegan obtaining meals with complete protein – or protein sources with all of the necessary amino acids can be tricky. There are 20 different amino acids that form to make a complete protein. Nine of these amino acids are known as essential amino acids. They are essential because our bodies can not produce them, and thus we need to ensure that we consume them regularly. Since most plant sources of protein are not complete we need to combine different plant-based proteins and vegetables to get all the necessary amino acids.
Below are a few simple combos that work well!
Spirulina With Grains or Nuts
Protein: 4 grams per 1 tablespoon
Contrary to popular belief, Spirulina is not a complete protein, since it’s lacking in methionine and cysteine. All that’s needed to remedy this is to add something with plenty of these amino acids, such as grains, oats, nuts, or seeds. A perfect easy on the go solution – make a smoothie and add the super green with the oats, nuts, seeds, and your favorite fruits and veggies.
Hummus and Pita
Protein: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus
The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine, but chickpeas have plenty of lysine.
Ezekiel Bread
Protein: 8 grams per 2 slice serving
“Take wheat, barley, beans, lentils, millet, and spelt, put them together – this loaf contains all of the essential amino acids. It’s also usually made from sprouted grains, a process that significantly increases the bread’s fiber and vitamin content, as well as its digestibility. Add peanut butter and you’ve added an additional source of protein and high-quality fats.
Rice and Beans
Protein: 7 grams per 1 cup serving
One of the simplest, cheapest, and classic vegan meals is also one of the best sources of protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Subbing lentils or chickpeas for beans produces the same effect.