Guide to the Best Vegan Protein Sources

When it comes to the topic of protein, it is by far one of the most frequent questions vegans face. I’ve lost track of the number of times I’ve been asked about where I get my protein. The reality is that it’s entirely possible to meet daily protein needs on a vegan diet by consuming a wide range of plant-based whole foods. Plant-based whole foods not only supply adequate protein but also offer the added benefits of fiber and other vital nutrients.

What Exactly is Protein

Amino acids are organic compounds found in the body and serve as the building blocks of proteins. When these amino acids are linked together in chains, they create proteins. There are 20 different amino acids that the body requires, with each playing a unique role in maintaining various bodily functions.

Of the 20 amino acids, eleven are naturally produced by the human body and are referred to as non-essential amino acids. The other nine, known as essential amino acids, must be acquired through the foods we consume.

Complete vs Incomplete Proteins

A food is classified as a complete protein when it contains all the nine essential amino acids that our body is unable to produce on its own. In contrast, incomplete proteins contain some of the essential amino acids, but do not contain all nine of them in sufficient amounts.

The fact that a food contains incomplete proteins doesn’t make it inferior to those that contain complete proteins. Combining different foods with incomplete proteins, you can still obtain all nine essential amino acids required by the human body.

As shown below, there are plenty of plant-based protein sources that qualify as complete proteins.

Daily Protein Needs

The Recommended Dietary Allowance (RDA) of protein in adults is 0.8 grams per kilogram (g/kg) of body weight ¹, which translates to roughly 45 g for women and 55 g for men. The RDA represents the minimum recommended intake necessary to meet basic nutritional needs. Ideally, proteins should make up about 30% of one’s total daily calorie intake ² .

It is important to recognize that protein needs and recommendations can vary depending on factors such as activity level, weight/obesity, and critical illness. For instance, in catabolic states of critical illness, such as trauma or burns, the latest ASPEN clinical guidelines recommend a daily protein of 1.2-2.0 g/kg of body weight³.

Whole-food Vegan Protein Sources

Legumes

Legumes are a great source of plant-based protein. They are extremely versatile and can be easily incorporated into many dishes. Additionally, many vegan protein powders are made with pea protein!

Lentils: 1 cup (198 g) = 18 g of protein

Chickpeas: 1 cup (164 g) = 14 g of protein

Black Beans: 1 cup (172 g) = 15 g of protein

Peas: 1 cup (134 g) = 8 g of protein

Soy Products

Tofu and tempeh are both derived from soybeans and are excellent protein sources. Edamame (young soybeans) offers 18 g of protein per cup.

Tofu: 1 cup (248 g) = 20 g of protein

Tempeh: 1 cup (166 g) = 30 g of protein

Soy Milk: 1 cup (240 mL) = 7 g of protein

Ancient Grains

As a complete protein, quinoa contains all nine essential amino acids. Many other ancient grains also serve as sources for plant-based protein, making them a great alternative to rice.

Quinoa: 1 cup (185 g) = 8 g of protein

Amaranth: 1 cup (246) = 9 g of protein

Spelt: 1 cup (194 g) = 11 g of protein

Barley: 1 cup (200 g) = 4 g of protein

Brown Rice: 1 cup (200 g) = 5 g of protein

Nuts and Seeds

Nuts like almonds, walnuts, peanuts and seeds like chia and hemp are not only protein-rich, but they also deliver healthy omega-3 and omega-6 fats. You can easily incorporate hemp and chia seeds into your diet by adding them as toppings to smoothie bowls or yogurt parfaits.

Almonds: 1/4 cup (35 g) = 6 g of protein

Walnuts: 1/4 cup (29 g) = 4.5 g of protein

Pistachios: 1/4 cup (28 g) = 6 g of protein

Hemp Seeds: 3 Tablespoons (30 g) = 10 g of protein

Chia Seeds: 2 Tablespoons (24 g) = 4 g of protein

Flaxseed: 2 Tablespoons (13 g) = 3 g of protein

Oats

Oats are another excellent source of plant-based protein providing 10 g per 1 cup (234 g) of oats.

Vegetables

Even certain vegetables can provide a boost of plant-based protein to meals.

Brussels Sprouts: 1 cup (88 g) = 3 g of protein

Broccoli: 1 cup (90 g) = 2.6 g of protein

Spinach: 1 cup (30 g) = 0.9 g of protein

Asparagus: 1 cup (134 g) = 2.9 g of protein

Artichoke: 120 g = 3.5 g of protein

Sweet Potatoes: 1 cup (133 g) = 2.1 g of protein

Sweet Corn: 1 cup (154 g) = 5 g of protein

Spirulina

Spirulina is incredibly nutrient-dense, with 4 g of protein per tablespoon. It can be used in smoothies, vegetable juices, or sprinkled into salads or soups.

Nutritional Yeast

Also known as “nooch,” nutritional yeast is an inactivated form of Saccharomyces cerevisiae. Fortified nutritional yeast provides an excellent source of protein, B Vitamins, and trace minerals. It contains 5 g of protein per 2 tablespoons (10 g). It’s commonly used to add that cheesy flavor to vegan foods.

Vegan Meat Alternative Protein Sources

Textured Vegetable Protein (TVP): Made from soy flour, TVP is a versatile pantry staple with 13 g of protein per quarter-cup. It can be used in dishes like chili, tacos, or casseroles​. It can even be seasoned and toasted to mimic bacon bits.

Beyond Meat and Impossible Foods: These brands have popularized vegan burgers that mimic the texture and taste of real meat, with around 20 g of protein per patty. They offer a convenient option for those craving that traditional meat​y flavor.

Seitan: This wheat-based meat substitute made from gluten is packed with protein, boasting up to 21 g per 3 oz. It has a meat-like texture can be used in dishes like stir-fries, stews, and sandwiches.

Field Roast and Gardein: Made from vital wheat gluten, Field Roast sausages provide around 23 g of protein per serving. My top pick would have to be the Smoked Apple and Sage flavor. ​Gardein offers a wide variety of products, including seafood alternatives like f’sh filets and cr’b cakes, as well as beefless, porkless, chck’n and turk’y options.

Tempeh bacon and soy curls: Soy-based meat alternatives like tempeh bacon and soy curls mimic the texture of traditional bacon or pulled meat, providing high protein while satisfying those delicious flavor cravings.

Why Substitute Animal-based Protein with Plant-based Protein

Substituting animal-based protein with plant-based protein offers many benefits for personal health. Lower in saturated fat and cholesterol, transitioning to a vegan diet can reduce the risk of heart disease and diabetes. Studies have also shown that a plant-based diet can lower the risk of certain cancers. These foods are often rich in fiber, vitamins, and minerals as well.

There are also benefits from an environmental perspective. Producing plant-based proteins generally requires fewer natural resources, such as water and land, resulting in lower greenhouse gas emissions compared to animal farming.

Ethical reasons also drive many individuals to make the switch, as vegan diets avoid the need for animal slaughter and reduce animal suffering. Animal welfare is, in fact, the primary reason I made the change towards veganism over a decade ago. So this remains one of the benefits of choosing vegan foods that is closest to my heart.

Tips for Incorporating Vegan Protein Sources into Your Diet

There are so many ways to easily incorporate vegan protein sources into your diet.

• Add legumes (beans, lentils, chickpeas) – Can be easily incorporated into salads, soups, stews, tacos, enchiladas, and more
• Choose whole grains – Opting for quinoa, farro, and brown rice in bowls or stir-fries
• Embrace tofu and tempeh – These soy-based proteins can be marinated and added to stir-fries, salads, or sandwiches
• Snack on nuts and seeds – Sprinkle these over salads, smoothie bowls, or yogurt parfaits
• Try Plant-based Protein powders – These can be easily incorporated into smoothies, smoothie bowls or yogurt parfaits
• Opt for vegan meat alternatives – For the occasions when you’re craving a meatier taste, swap out your burgers, hot dogs, or sausages for vegan versions (Check out some of my recipes featuring some meat alternatives: Vegan Protein-Packed Cuban Bowls and Vegan Pigs in a Blanket)

References

1. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 ↩︎
2. https://www.massgeneralbrigham.org/en/about/newsroom/articles/how-much-protein-when-working-out ↩︎
3. https://aspenjournals.onlinelibrary.wiley.com/doi/full/10.1177/0148607115621863 ↩︎

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