20 High-Protein Vegan Foods

A guide to plant-based foods that pack the most protein, ordered roughly by protein density.

1. Tofu — ~8g protein per 100g (firm tofu can be higher, up to 17g)
2. Tempeh — ~19g protein per 100g; fermented, firmer texture than tofu
3. Edamame — ~11g protein per 100g (cooked, shelled)
4. Seitan — ~25g protein per 100g; made from wheat gluten, very meat-like texture
5. Lentils — ~9g protein per 100g cooked
6. Chickpeas — ~9g protein per 100g cooked
7. Black beans — ~9g protein per 100g cooked
8. Kidney beans — ~9g protein per 100g cooked
9. Soybeans (whole) — ~17g protein per 100g cooked
10. Peanuts — ~26g protein per 100g
11. Peanut butter — ~25g protein per 100g
12. Almonds — ~21g protein per 100g
13. Pumpkin seeds — ~19g protein per 100g
14. Hemp seeds — ~31g protein per 100g; also a complete protein
15. Chia seeds — ~17g protein per 100g
16. Quinoa — ~4g protein per 100g cooked; a complete protein with all essential amino acids
17. Spirulina — ~57g protein per 100g dried (though typically eaten in small quantities)
18. Nutritional yeast — ~50g protein per 100g; often used as a cheesy seasoning
19. Vegan protein powder (pea, soy, or rice-based) — varies widely, often 20-25g per scoop
20. Green peas — ~5g protein per 100g cooked; easy to add to many dishes

Practical Notes

Combining grains and legumes (like rice and beans) gives you all essential amino acids even when individual foods aren't "complete" proteins on their own. Soy products (tofu, tempeh, edamame, soybeans) and quinoa are naturally complete proteins.