25 Best Vegan Protein Sources, Ranked

Getting enough protein on a vegan diet is straightforward once you know where to look. This ranked list of 25 plant-based protein sources — backed by USDA nutritional data — proves that plants pack serious protein power. No supplements required.

The 25 best vegan protein sources

All values are from the USDA FoodData Central database unless otherwise noted. Serving sizes reflect typical portions to give you a practical sense of what each food delivers.

Top tier: 20g+ per serving

1. Seitan (vital wheat gluten) — 75g protein per 100g (dry flour); ~25g per 100g cooked. The single highest protein plant food. Made from wheat gluten, it has a meaty, chewy texture ideal for stir-fries, sandwiches, and stews. Low in lysine — pair with legumes. See our full seitan guide.
2. Tempeh — 20g per 100g. Fermented whole soybeans pressed into a firm cake. Complete protein with all essential amino acids. Fermentation improves digestibility and increases B-vitamin content. Rich in probiotics, manganese, and phosphorus.
3. Soy curls (dry) — 11g per 30g serving (equivalent to ~37g per 100g). Made from whole soybeans, these rehydrate into chicken-like strips. Complete protein source.
4. Lentils (cooked) — 18g per cup (198g). Red, green, brown, or black — all lentils are protein powerhouses. Also deliver 15.6g of fiber per cup, 37% DV of iron, and 90% DV of folate. A 2017 meta-analysis in the American Journal of Clinical Nutrition found that pulse consumption significantly reduces LDL cholesterol.
5. Black beans (cooked) — 15g per cup (172g). Also provide 15g of fiber. Rich in anthocyanins — the same antioxidants found in blueberries. High in folate, manganese, and magnesium.

High tier: 10–19g per serving

6. Chickpeas (cooked) — 14.5g per cup (164g). The backbone of hummus, falafel, and countless curries. Also deliver 12.5g of fiber and 71% DV of folate. Aquafaba (the cooking liquid) is a versatile egg replacer.
7. Firm tofu — 10g per 100g. Set with calcium sulfate, it delivers 350mg calcium per 100g — more than milk. Complete protein. Extremely versatile: scramble, bake, fry, blend into sauces.
8. Edamame — 18.5g per cup (155g). Young soybeans, complete protein, rich in folate and vitamin K. A satisfying snack or addition to bowls and salads.
9. Peanuts — 7g per 28g (1 oz). Technically a legume, not a nut. Also provide healthy monounsaturated fats. Peanut butter delivers 8g protein per 2-tablespoon serving.
10. Hemp seeds — 10g per 30g (3 tablespoons). One of the few complete plant proteins. Excellent omega-6:omega-3 ratio of approximately 3:1, considered optimal by many nutritionists. Also provide magnesium, iron, and zinc.
11. Pumpkin seeds — 9g per 30g. Outstanding source of zinc (2.2mg per 30g, 20% DV), magnesium (156mg, 37% DV), and iron. One of the best plant sources of zinc for vegans.
12. Nutritional yeast — 8g per 16g serving (2 tablespoons). Fortified varieties provide 100% DV of vitamin B12. Cheesy, umami flavor makes it a kitchen staple for vegans.
13. Oats (dry) — 13g per 100g; about 6g per 1/2 cup (40g) serving. Also deliver 4g of beta-glucan fiber per 100g, which a 2014 meta-analysis in the American Journal of Clinical Nutrition confirmed lowers LDL cholesterol.
14. Quinoa (cooked) — 8g per cup (185g). Complete protein, gluten-free, rich in manganese and magnesium. One of the few grains that provides all nine essential amino acids.
15. Green peas (cooked) — 9g per cup (160g). Often overlooked, peas are high in protein, fiber (9g), and vitamin K (36% DV). Pea protein isolate is widely used in vegan protein powders for its BCAA profile.

Higher intake of plant protein was associated with a lower risk of all-cause mortality and cardiovascular disease mortality across multiple large cohort studies.

Solid tier: 5–9g per serving

16. Almonds — 6g per 28g (1 oz). Also provide 37% DV of vitamin E and 3.5g of fiber. Almond butter is an excellent protein addition to smoothies and toast.
17. Sunflower seeds — 5.5g per 28g. Exceptional source of vitamin E (49% DV per ounce) and selenium. Add to salads, granola, or trail mix.
18. Chia seeds — 5g per 28g. Also deliver 10g of fiber and 5g of omega-3 ALA per ounce. Form a gel in liquid — useful as an egg replacer in baking.
19. Buckwheat (cooked) — 6g per cup (168g). Despite the name, it is gluten-free (not a wheat at all). Complete protein source. Use as a porridge, in soba noodles, or as a grain bowl base.
20. Amaranth (cooked) — 9g per cup (246g). Complete protein, gluten-free ancient grain. Rich in manganese (105% DV per cup), iron, and phosphorus.
21. Wild rice (cooked) — 7g per cup (164g). Not actually rice — it is a grass seed. Higher in protein than brown rice (5g) or white rice (4g). Also delivers 3g of fiber.
22. Spirulina (dried) — 8g per 2 tablespoons (14g). Blue-green algae with 57g protein per 100g. Extremely nutrient-dense but consumed in small amounts. Provides iron, B-vitamins (except reliable B12 — the form in spirulina is largely pseudovitamin B12 and not bioavailable).
23. Soy milk (fortified) — 7g per cup (240ml). The only plant milk with protein content comparable to cow's milk. Fortified versions also match dairy for calcium and vitamin D.
24. Whole wheat bread — 5g per slice (43g). Two slices in a sandwich deliver 10g of protein before you even add fillings. Also provides fiber, iron, and B-vitamins.
25. Broccoli — 4.3g per cup (156g) cooked. Often cited as having more protein per calorie than steak (11.1g per 100 calories vs. steak's 10.6g per 100 calories). Also delivers 135% DV of vitamin C and 116% DV of vitamin K.

Complete vs incomplete proteins: the myth

The idea that you must combine specific plant foods at every meal to get "complete" protein was popularized by Frances Moore Lappe in her 1971 book Diet for a Small Planet — and she retracted this advice in later editions. The American Dietetic Association and the British Dietetic Association both confirm that eating a variety of plant foods throughout the day provides all essential amino acids.

That said, some plant proteins are complete on their own: soy (tofu, tempeh, edamame), quinoa, buckwheat, amaranth, hemp seeds, and spirulina all contain all nine essential amino acids in adequate proportions.

Protein quality: PDCAAS and DIAAS

Protein quality is measured by how well a food provides essential amino acids and how digestible it is. The Protein Digestibility-Corrected Amino Acid Score (PDCAAS) rates soy protein isolate at 1.0 — the maximum score, equal to egg and casein. The newer Digestible Indispensable Amino Acid Score (DIAAS) gives soy protein isolate a score of 0.90, just behind egg (1.13) and milk (1.14).

For most people eating adequate calories from varied sources, protein quality is not a practical concern. It becomes more relevant for athletes, elderly individuals, or those eating very restricted diets.

For more on building a balanced vegan diet, see our guides on complete nutrition and essential supplements.