You can get plenty of protein without any animal products. Soy foods like tofu, tempeh and edamame have the most, and beans, lentils and split peas come close while adding a lot of fiber. Seeds and nuts add a bit more protein along with healthy fats. Sort by protein per 100 calories to see which foods give you the most protein for their calories.
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Vegan Protein Foods
Plant-based foods with the most protein, with the calories and macros for a normal serving of each.
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| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Tempeh1 cup (166 g) | 319 | 33.7 g | 12.7 g | 17.9 g | n/a |
| Soybeans, cooked1 cup (172 g) | 296 | 31.3 g | 14.4 g | 15.4 g | 10.3 g |
| Firm tofu1 cup (252 g) | 363 | 43.5 g | 7 g | 22 g | 5.8 g |
| Lentils, cooked1 cup (198 g) | 230 | 17.9 g | 39.9 g | 0.8 g | 15.6 g |
| Split peas, cooked1 cup (196 g) | 231 | 16.3 g | 41.4 g | 0.8 g | 16.3 g |
| Edamame, cooked1 cup (155 g) | 188 | 18.5 g | 13.8 g | 8.1 g | 8.1 g |
| Navy beans, cooked1 cup (182 g) | 255 | 15 g | 47.4 g | 1.1 g | 19.1 g |
| Black beans, cooked1 cup (172 g) | 227 | 15.2 g | 40.8 g | 0.9 g | 15 g |
| Kidney beans, cooked1 cup (177 g) | 225 | 15.3 g | 40.4 g | 0.9 g | 11.3 g |
| Pinto beans, cooked1 cup (171 g) | 245 | 15.4 g | 44.8 g | 1.1 g | 15.4 g |
| Chickpeas, cooked1 cup (164 g) | 269 | 14.5 g | 45 g | 4.2 g | 12.5 g |
| Hemp seeds, hulled3 tbsp (30 g) | 166 | 9.5 g | 2.6 g | 14.6 g | 1.2 g |
| Peanuts, dry-roasted1 oz (28 g) | 166 | 6.9 g | 6 g | 14.1 g | 2.4 g |
| Pumpkin seeds1 oz (28 g) | 158 | 8.6 g | 3 g | 13.9 g | 1.7 g |
| Green peas, cooked1 cup (160 g) | 125 | 8.2 g | 22.8 g | 0.4 g | 7.2 g |
| Peanut butter2 tbsp (32 g) | 191 | 7.1 g | 7.1 g | 16.4 g | 1.6 g |
| Soy milk1 cup (240 ml) | 104 | 6.3 g | 12 g | 3.6 g | 0.5 g |
| Quinoa, cooked1 cup (185 g) | 222 | 8.1 g | 39.4 g | 3.6 g | 5.2 g |
| Almonds1 oz, about 23 almonds (28 g) | 164 | 6 g | 6.1 g | 14.2 g | 3.5 g |
| Sunflower seeds, dry roasted1 oz (28 g) | 165 | 5.5 g | 6.8 g | 14.1 g | 3.1 g |
| Pistachios, dry roasted1 oz, about 49 nuts (28 g) | 162 | 6 g | 8 g | 13 g | 2.9 g |
| Cashews, dry roasted1 oz (28 g) | 163 | 4.3 g | 9.3 g | 13.1 g | 0.9 g |
| Almond butter2 tbsp (32 g) | 196 | 6.7 g | 6 g | 17.8 g | 3.3 g |
| Oats, dry½ cup (41 g) | 153 | 5.3 g | 27.4 g | 2.6 g | 4.1 g |
| Whole-wheat pasta, cooked1 cup (117 g) | 174 | 7 g | 35.2 g | 2 g | 4.6 g |
| Chia seeds2 tbsp (24 g) | 117 | 4 g | 10.1 g | 7.4 g | 8.3 g |
No foods match that search.
Nutrition numbers come from the USDA's FoodData Central database, for the serving size shown. Packaged foods vary by brand, so check the label for exact numbers.
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How to use this list
Most people who work out do well with about 0.7 to 1 gram of protein per pound of body weight a day (1.6 to 2.2 grams per kilogram), and that's the same whether your protein comes from plants or animals. Find your own number with our free Protein Calculator. Building each meal around a soy food or a cup of beans or lentils makes that number a lot easier to reach than nuts and seeds, which bring a lot of calories along with their protein.
Common questions
Which vegan food has the most protein?
Soy foods have the most. A cup of firm tofu has about 44 grams, a cup of tempeh about 34 and a cup of cooked soybeans about 31. Of the beans and lentils, lentils come out on top with about 18 grams a cup.
Are plant proteins complete proteins?
Soy foods like tofu, tempeh and edamame have all nine essential amino acids, and so do quinoa and hemp seeds. Most other plant foods are low in at least one, but eating a mix of beans, grains, nuts and seeds over the day covers all of them.
For a full day of vegan eating, see our Vegan Meal Plan Example.
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General information, not medical advice. If you have a food allergy or a health condition, go with what your doctor recommends.
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