Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals. When it comes to the best vegan protein sources, several types of protein powders make the list because they are highly convenient and provide essential amino acids.

Tofu and Tempeh

Animal and plant protein sources have different environmental impacts. While animals are useful food sources, meat production negatively impacts the environment, including water and land resources, more than plant sources. Soy proteins of all kinds, including tempeh, tofu, and their cousin edamame, rank near the top of Jones’ plant-based protein source list for active individuals.

17 best vegan protein sources to fuel a plant-based lifestyle

Because of its hearty consistency, tempeh makes a satisfying meat alternative in everything from sandwiches to stir-fries. Since it contains soybeans, it is also protein-rich, with a third-cup serving providing 11.4 grams of protein (25). As well as being an excellent source of micronutrients, these tiny seeds provide a decent amount of protein.

Legumes

You can roast, blanch, sautee, or prepare these however you like. With these vegetables falling into vogue again, it is easy to find recipes that fit any palette while providing solid nutrition to a meal. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness.

You can also use chia seeds raw as a topping for oatmeal or salads, mix them into baked goods, or add them to smoothies. Chia seeds are tiny round seeds that are often black or white and a complete protein. Note that hemp seeds could potentially become contaminated with TCH from other parts of the plant during harvesting or storage. Be sure to purchase seeds from trusted brands that test for THC. Technically a nut, the edible whites inside hemp seeds are called hemp hearts and are incredibly nutritious. Coming from the hemp https://medlineplus.gov/recipes/ plant Cannabis sativa, hemp seeds are members of the same species as cannabis, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of cannabis.

And what’s more, you only need about two tablespoons to get eight grams of protein. You may know chia seeds from the iconic chia pet statues, but these superfoods should not be discounted—they pack in protein, healthy fats, and magnesium. With a 1-ounce serving, you can get close to 5 grams of protein. It’s best to soak your chia seeds in some sort of liquid to let them soften and become easier to digest, but you only need to do that for a few minutes. Throw them into water, milk, or overnight oats to enjoy this nutritious vegan protein.

• If you’re on a plant-based diet, you don’t have to stress about missing out on protein.
• Made from wheat gluten (basically, wheat minus the starch), seitan has a “meaty” texture that’s perfect for replacing turkey or bacon in your favorite dishes.
• Read on to explore the full benefits of protein, learn exactly how much you need, and discover why plant-based sources deserve a leading role in a high-protein diet.
• Discover the best plant-based sources of protein for vegans, along with some delicious recipe ideas.
• Beans and legumes high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas.
• However, studies now suggest that in otherwise healthy individuals there is little evidence of this effect.

The main thing to know is that proteins are composed of chains of smaller units called amino acids. The body then builds all the proteins it needs from these amino acids. In 2025, you have more plant-based protein options than ever before. From everyday staples like lentils and tofu to exciting innovations like mycoprotein and algae, the variety keeps growing.

A Note About Plant-Based Protein Absorption and Fiber

For example, legumes and vegan meat alternatives — and even certain nondairy milks, whole grains, and fruits and veggies — are great sources of protein on plant-based diets. So if you’re thinking of going vegetarian or vegan — or just scaling back on your meat intake a few days a week – you can still get the nutrients you need. In fact, a diet rich with whole plant foods can get you on the right track to lowering your risk for many chronic illnesses and help you feel better overall. Nuts and nut butters can be a valuable part of a plant-based diet. Besides their protein content, they also have healthy fats and nutrients such as vitamin E or selenium.

The 8 Best Plant-Based Sources of Complete Protein

Thank you so much Ocean for sharing such an important information so clearly. I didn’t know what the sources of protein in a vegan diet were and now the interactions with meat eaters during meals will be much easier. Now, if you eat 2,000 calories per day, and you’re getting 15% of your calories from protein, which is pretty typical across the plant kingdom, then you’re getting 300 calories from protein in a day.

What You Need to Know About Seed Oils, According to A Dietitian

Savor the rich, velvety taste of our Dark Chocolate Protein Smoothie, reminiscent of decadent brownie batter. Packed with 20g of organic plant-based protein from pea protein, this smoothie blends organic cacao, naturally sweet dates, pumpkin seeds, and even a hint of zucchini. Free from artificial flavors and refined sweeteners, it’s a deliciously nutritious way to fuel your day. Look for plant protein blends that combine multiple sources for a well-rounded amino acid profile. Like peanuts, almonds have the super-filling trifecta of fat, fiber and protein. Try them as almond butter, grab a handful for a snack or sprinkle them on salads for a protein boost.

Nuts and Seeds

Try scrambling your eggs with some tofu, for instance, or add chickpeas to your Caesar salad along with chicken. If your current eating pattern doesn’t include a lot of beans and legumes, try scrambling your eggs with some tofu, for instance, or add chickpeas to your Caesar salad along with chicken. Over time, you might feel more inspired to increase your plant-based intake. Animal proteins are often (but not always) better sources of absorbable and usable amino acids, as well as iron and vitamin B12, depending on the specific food you’re considering,  Nielsen adds.

Meal Sequencing: Benefits, Science & How to Practice Food Sequencing

She has previously held editor titles at Entertainment Weekly and MTV News. In 2021, Amy completed her 600-hour teacher-training at Core Pilates unimeal review resident.com NYC to become a comprehensively trained Pilates instructor. Eventually you might not need to use it as you get better at guessing how much protein is in your foods.

How Much Protein Do Vegans Need Per Day?

These tiny green wonders are bursting with protein and sweetness. Peas are like nature’s candy, offering a burst of flavor and nutrition that makes every meal a delight. Packed with protein, this leafy green is more than just salad filler. Spinach is a versatile veggie that adds color, flavor, and a punch of protein to any dish. Hemp seeds are like nature’s confetti, adding flair and flavor to your meal without a hitch.