Top Plant-Based Protein Sources for Vegans & Vegetarians: A Complete Guide

Switching to a vegetarian or vegan diet has become increasingly popular for various reasons, including animal welfare and environmental concerns, as well as potential health benefits such as improved heart function and better blood sugar control.

One common and critical question is, “Where and how do you get enough protein?”

The reality is that with thoughtful planning, plant-based diets can meet all your protein needs through foods rich in essential amino acids.

In this blog, we will provide a clinically-reviewed guide to the best vegan and vegetarian protein sources, detailing their nutritional value and offering practical tips for building a balanced, high-protein plant-based diet.

Understanding Protein on a Plant-Based Diet

Proteins are made of building blocks called amino acids. Our body needs twenty amino acids for the formation of proteins. Out of these twenty amino acids, nine are considered essential because our body cannot produce them and we must obtain them through our diet. The remaining eleven are considered non-essential amino acids since our bodies can produce them.

While animal proteins are often “complete” (containing all nine essential amino acids), plant proteins may sometimes be lower in one or more essential amino acids. However, this is easily overcome by consuming a variety of plant foods throughout the day to ensure a complete amino acid profile [1].

Essential Plant-Based Protein Sources

Since some plant-based products have higher protein content than others, incorporating a diverse range of these foods into your diet is key to a well-planned, nutritionally-sound eating plan.

1. Legumes (Beans, Lentils, Chickpeas)

Legumes are a cornerstone of any plant-based diet, offering high amounts of protein, dietary fibre, and key nutrients like iron and potassium.

• Lentils: Green or red lentils are highly nutritious. Cooked lentils contain approximately 18 grams (g) of protein per cup [2]. The high fibre content supports a healthy gut by feeding beneficial colon bacteria. Lentils are also rich in folate, manganese, iron, and antioxidants.
• Beans: Varieties like black, pinto, and kidney beans are staple foods and excellent sources of protein. Most cooked beans contain around 15 g of protein per cup, along with significant amounts of complex carbohydrates, fibre, iron, folate, phosphorus, and potassium [3].
• Chickpeas (Garbanzo Beans): These are a type of bean with a high nutritional profile, providing approximately 7.3 g of protein per half-cup serving [4].

2. Soy Products (Tofu, Tempeh, Edamame)

Soy is one of the most complete sources of plant-based protein, meaning it naturally contains all nine essential amino acids [5]. The protein content varies based on preparation:

• Tofu: Made from pressed bean curds, tofu contains about 12.7 g of protein per 100 g [6]. It is highly versatile and absorbs the flavor of the ingredients it’s cooked with.
• Tempeh: Made by cooking and fermenting mature soya beans, then pressing them into a firm block. The fermentation process can also improve digestibility. Tempeh is an even richer source of protein, with roughly 20.3 g per 100 g [7].

3. Nuts and Seeds

Nuts and seeds are excellent sources of protein, healthy fats, fibre, and essential minerals like calcium, iron, selenium, phosphorus, and Vitamin E.

• Peanuts and Peanut Butter: Peanuts are rich in protein and monounsaturated fats, which are heart-healthy. Peanut butter contains about 23.2 g of protein per 100 g, making it a protein-dense spread [8].
• Almonds: A great source of Vitamin E, which benefits skin and eye health. Almonds provide approximately 21.4 g of protein per 100 g [9].
• Chia Seeds: These seeds are a complete protein source [10], containing high levels of protein, iron, calcium, selenium, magnesium, and heart-healthy omega-3 fatty acids. They offer about 17 g of protein per 100 g [11].
• Pumpkin Seeds: These are another protein-rich seed, also high in antioxidants and often associated with stress reduction due to their magnesium content.

4. Whole Grains

Incorporating whole grains ensures a higher protein intake compared to refined grains.

• Quinoa: This popular health food is botanically a seed but is consumed as a grain. It is one of the few plant foods considered a complete protein. The total protein content is approximately 8.14 g per cooked cup [12].
• Oats: Often considered a superfood, oats are rich in protein, fibre, zinc, magnesium, folate, and phosphorus. A half-cup serving of dry rolled oats provides about 5 g of protein and 4 g of fibre [13].
• Avocado: While primarily known for its healthy fats, this popular fruit also contributes protein, offering about 4 g per whole fruit [14].

5. Protein in Vegetables and Fruits

While generally lower in protein than legumes, certain vegetables and fruits can contribute significantly to your daily intake.

• Green Peas: A good source of protein, iron, magnesium, and vitamins A, C, and K. Cooked green peas contain nearly 8.6 g of protein per cooked cup (160 g) [15].
• Protein-Rich Vegetables: Vegetables such as cooked spinach, broccoli, asparagus, and sprouts typically contain 4-5 g of protein per serving.
• Protein-Rich Fruits: Fresh fruit contains comparatively less protein than vegetables. Among fruits, those containing high amounts of protein include Guava (about 4.2 g of protein per cup), Mulberry, Blackberry, and bananas [16].

Takeaway: Building a Complete Vegan Diet

Protein is essential for muscle repair, hormone production, immune function, and more—and you don’t need animal products to get it. A complete amino acid profile is achieved not by eating a complete protein at every meal, but by eating a varied diet throughout the day. By incorporating a variety of plant-based sources, such as legumes, soy, seeds, nuts, and whole grains, vegetarians and vegans can easily meet or even exceed daily protein requirements.

If you’re unsure you’re getting enough, comparing your diet with recommended protein targets or consulting a registered dietitian can help guide better choices. A well-planned, diverse plant-based diet supports not just protein needs, but overall health and vitality.

Expert Quote:

“A diverse mix of legumes, nuts, seeds, whole grains, and soy products can fully meet protein needs without animal foods. The focus should be on variety, not just individual grams of protein.”

– Dr Anubha Karol

Frequently Asked Questions (FAQs)

Which Indian vegetable has the highest protein content?

Among common Indian vegetables, green peas and cooked spinach are considered to have some of the highest protein content per serving.

Which fruit has the highest protein content?

Guavas are said to contain the highest amount of protein among commonly consumed fruits.

Which pulses/dal has the highest protein content?

Among most common pulses, Moong Dal (split yellow lentils) has a high protein content, at approximately 24 grams of protein per 100 grams of dry serving [17].

Is cooked spinach better or raw spinach for protein?

Cooked spinach has more protein content by weight than raw spinach because the cooking process removes water. Cooked spinach has approximately 5.3 g of protein per cooked cup (180g), whereas raw spinach has about 0.9 g of protein per cup (30g) [18].

References

[1] Young, V. R., & Pellett, P. L. (1994). Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition, 59(5), 1203S-1212S. https://doi.org/10.1093/ajcn/59.5.1203S

[2] U.S. Department of Agriculture, Agricultural Research Service. (2024). Lentils, mature seeds, cooked, boiled, with salt. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

[3] Messina, V. (2014). Nutritional and health benefits of dried beans. The American Journal of Clinical Nutrition, 100 Suppl 1(suppl_1), 437S-42S. https://doi.org/10.3945/ajcn.113.071472

[4] U.S. Department of Agriculture, Agricultural Research Service. (2024). Chickpeas (garbanzo beans), mature seeds, cooked, boiled, with salt. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients

[5] Rinaldi, S., Aubertin-Leheudre, M., Dionne, I. J., & Bédard, A. (2016). Vegetable protein intake and bone mineral density in women. The American Journal of Clinical Nutrition, 103(5), 1144–1150. https://doi.org/10.3945/ajcn.115.125922

[6] U.S. Department of Agriculture, Agricultural Research Service. (2024). Tofu, raw, firm, prepared with calcium sulfate and magnesium chloride (nigari). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168461/nutrients

[7] U.S. Department of Agriculture, Agricultural Research Service. (2024). Tempeh. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172449/nutrients

[8] U.S. Department of Agriculture, Agricultural Research Service. (2024). Peanut butter, smooth style, with salt. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167608/nutrients

[9] U.S. Department of Agriculture, Agricultural Research Service. (2024). Almonds. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

[10] Mohd Ali, N., et al. (2012). The promising future of chia, Salvia hispanica L. Journal of Biomedicine and Biotechnology, 2012. https://onlinelibrary.wiley.com/doi/10.1155/2012/171956

[11] U.S. Department of Agriculture, Agricultural Research Service. (2024). Seeds, chia seeds, dried. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

[12] U.S. Department of Agriculture, Agricultural Research Service. (2024). Quinoa, cooked. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167900/nutrients

[13] U.S. Department of Agriculture, Agricultural Research Service. (2024). Oats, instant, fortified, prepared with water (without salt). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2000574/nutrients

[14] U.S. Department of Agriculture, Agricultural Research Service. (2024). Avocados, raw, all commercial varieties. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

[15] U.S. Department of Agriculture, Agricultural Research Service. (2024). Peas, green, raw. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients

[16] U.S. Department of Agriculture, Agricultural Research Service. (2024). Guava, common, raw. FoodData Central. https://fdc.nal.usda.gov/food-details/174291/nutrients

[17] U.S. Department of Agriculture, Agricultural Research Service. (2024). Mung beans, mature seeds, raw. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173767/nutrients

[18] U.S. Department of Agriculture, Agricultural Research Service. (2024). Spinach, cooked, boiled, drained, without salt. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170425/nutrients