50 Vegan Protein Sources: Complete Guide for Plant-Based Eaters

"But where do you get your protein?" It's the question every vegan has heard a hundred times. The answer? From delicious, nutrient-dense plant foods that provide plenty of protein along with fiber, vitamins, and minerals that animal products lack.

Understanding Vegan Protein

How Much Protein Do You Need?

The standard recommendation is **0.8 grams per kilogram** of body weight for sedentary adults. However, active individuals and athletes may need more:

| Activity Level | Protein Needed |

|----------------|----------------|

| Sedentary | 0.8g/kg |

| Moderately Active | 1.0-1.2g/kg |

| Athletes/Strength Training | 1.4-2.0g/kg |

For a 150-pound (68kg) person:

• Sedentary: 54g daily
• Active: 68-82g daily
• Athlete: 95-136g daily

Complete vs. Incomplete Proteins

**Complete proteins** contain all nine essential amino acids in adequate amounts. **Incomplete proteins** are lower in one or more amino acids.

Good news: you don't need to combine proteins at every meal. As long as you eat a variety of plant proteins throughout the day, your body will get what it needs.

Top 50 Vegan Protein Sources

Legumes (Beans, Lentils, Peas)

| Food | Protein per Serving | Serving Size |

|------|---------------------|--------------|

| 1. Edamame | 18g | 1 cup |

| 2. Lentils | 18g | 1 cup cooked |

| 3. Black beans | 15g | 1 cup cooked |

| 4. Chickpeas | 15g | 1 cup cooked |

| 5. Kidney beans | 15g | 1 cup cooked |

| 6. Split peas | 16g | 1 cup cooked |

| 7. Navy beans | 15g | 1 cup cooked |

| 8. Black-eyed peas | 13g | 1 cup cooked |

| 9. Pinto beans | 15g | 1 cup cooked |

| 10. Mung beans | 14g | 1 cup cooked |

Soy Products

| Food | Protein per Serving | Serving Size |

|------|---------------------|--------------|

| 11. Tempeh | 31g | 1 cup |

| 12. Tofu (firm) | 20g | 1/2 block |

| 13. Soy milk | 7g | 1 cup |

| 14. Soy yogurt | 6g | 1 cup |

| 15. TVP (textured vegetable protein) | 12g | 1/4 cup dry |

Grains and Pseudograins

| Food | Protein per Serving | Serving Size |

|------|---------------------|--------------|

| 16. Seitan | 25g | 3.5 oz |

| 17. Quinoa | 8g | 1 cup cooked |

| 18. Amaranth | 9g | 1 cup cooked |

| 19. Buckwheat | 6g | 1 cup cooked |

| 20. Oats | 6g | 1 cup cooked |

| 21. Wild rice | 7g | 1 cup cooked |

| 22. Teff | 10g | 1 cup cooked |

| 23. Spelt | 11g | 1 cup cooked |

| 24. Kamut | 10g | 1 cup cooked |

| 25. Farro | 8g | 1 cup cooked |

Nuts and Seeds

| Food | Protein per Serving | Serving Size |

|------|---------------------|--------------|

| 26. Hemp seeds | 10g | 3 tbsp |

| 27. Pumpkin seeds | 9g | 1/4 cup |

| 28. Peanuts | 7g | 1/4 cup |

| 29. Almonds | 6g | 1/4 cup |

| 30. Sunflower seeds | 6g | 1/4 cup |

| 31. Chia seeds | 5g | 2 tbsp |

| 32. Flaxseeds | 4g | 2 tbsp |

| 33. Pistachios | 6g | 1/4 cup |

| 34. Cashews | 5g | 1/4 cup |

| 35. Walnuts | 4g | 1/4 cup |

Nut and Seed Butters

| Food | Protein per Serving | Serving Size |

|------|---------------------|--------------|

| 36. Peanut butter | 8g | 2 tbsp |

| 37. Almond butter | 7g | 2 tbsp |

| 38. Sunflower seed butter | 7g | 2 tbsp |

| 39. Tahini | 5g | 2 tbsp |

| 40. Cashew butter | 4g | 2 tbsp |

Vegetables (Yes, Vegetables!)

| Food | Protein per Serving | Serving Size |

|------|---------------------|--------------|

| 41. Green peas | 9g | 1 cup |

| 42. Spinach (cooked) | 5g | 1 cup |

| 43. Broccoli | 4g | 1 cup |

| 44. Brussels sprouts | 4g | 1 cup |

| 45. Asparagus | 4g | 1 cup |

| 46. Artichokes | 4g | 1 medium |

| 47. Sweet corn | 5g | 1 cup |

| 48. Potatoes | 4g | 1 medium |

| 49. Mushrooms | 3g | 1 cup |

| 50. Kale (cooked) | 3g | 1 cup |

Complete Protein Combinations

While not necessary at every meal, these combinations create complete proteins:

Classic Combinations

• **Rice + Beans**: The ultimate combination found in cuisines worldwide
• **Hummus + Pita**: Middle Eastern staple
• **Peanut butter + Whole wheat bread**: Simple and satisfying
• **Lentils + Rice**: Indian dal with rice
• **Tofu + Rice**: Asian-inspired bowl

Creative Pairings

• **Quinoa + Black beans**: Both complete on their own!
• **Oatmeal + Pumpkin seeds**: Protein-packed breakfast
• **Chickpea pasta + Nutritional yeast**: Italian with a boost
• **Hemp seeds + Smoothie**: Easy protein addition

High-Protein Vegan Meal Ideas

Breakfast (20-30g protein)

Tofu Scramble Power Bowl

• 1/2 block firm tofu, scrambled (20g)
• 2 tbsp nutritional yeast (8g)
• Spinach and vegetables
• Whole grain toast
• **Total: 28g+ protein**

Lunch (25-35g protein)

Mediterranean Chickpea Bowl

• 1 cup chickpeas (15g)
• 1/4 cup hummus (5g)
• Quinoa (8g)
• Vegetables and tahini dressing
• **Total: 30g+ protein**

Dinner (25-35g protein)

Tempeh Stir-Fry

• 1 cup tempeh (31g)
• Broccoli and vegetables (4g)
• Brown rice or noodles
• **Total: 35g+ protein**

Snacks (5-15g protein each)

• Edamame (1 cup): 18g
• Trail mix with pumpkin seeds: 8g
• Peanut butter on apple: 8g
• Roasted chickpeas (1/2 cup): 7g
• Soy yogurt with hemp seeds: 13g

Protein Powders and Supplements

For athletes or those struggling to meet protein needs:

Best Vegan Protein Powders

1. **Pea protein**: 20-25g per scoop, complete amino profile

2. **Hemp protein**: 15g per scoop, includes omega-3s

3. **Brown rice protein**: 20g per scoop, combine with pea for best results

4. **Soy protein**: 25g per scoop, complete protein

5. **Blends**: Combine multiple sources for complete nutrition

When to Supplement

• Training heavily (strength or endurance)
• Recovering from injury
• Struggling to eat enough food
• Traveling or limited food access

Common Vegan Protein Myths

Myth 1: "Plant proteins are incomplete"

**Reality**: Soy, quinoa, hemp, and buckwheat are complete proteins. Others combine easily.

Myth 2: "You need protein combining at every meal"

**Reality**: Your body pools amino acids throughout the day. Variety matters, timing doesn't.

Myth 3: "You can't build muscle on a vegan diet"

**Reality**: Many successful athletes are vegan. Adequate calories and protein support muscle growth.

Myth 4: "Vegan diets are automatically low in protein"

**Reality**: With planning, vegan diets easily meet protein needs. Most Americans eat more protein than necessary.

Tips for Maximizing Protein Absorption

1. Soak and Sprout

Soaking beans, grains, and seeds reduces phytic acid, which can inhibit nutrient absorption.

2. Combine with Vitamin C

Vitamin C enhances iron absorption from plant proteins. Add lemon juice to beans, peppers to tofu stir-fries.

3. Cook Smart

Some proteins become more digestible when cooked. Tempeh, tofu, and beans benefit from cooking.

4. Fermentation Helps

Fermented proteins (tempeh, miso, fermented tofu) have improved digestibility and additional nutrients.

Start Your Plant-Based Protein Journey

Ready for delicious vegan meals with plenty of protein? Our Vegan Meal Plan includes:

• 30 days of protein-rich plant-based recipes
• Nutritional information including protein counts
• Complete shopping lists
• Protein pairing guides
• Tips for every meal

Never worry about protein again with a well-planned vegan diet.