Whenever they ask vegans “where do you get your protein from” it seems like you just have to say “the list is too long to name”.

Compared to meat, eggs, and dairy, most of these vegan protein sources are free of unhealthy cholesterol, excessive calories and come with many other healthy nutrients, antioxidants and fiber to boot.  

Protein being a macronutrient, you cannot sustain yourself without it and has to come from a diet with protein-rich food, since our body cannot produce protein.

In general, the recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men or 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

For each plant-based protein source below, we have mentioned the amount of protein and the percentage daily value it fulfills out of the daily protein requirement.

Scroll down to be amazed at the variety of high protein vegan food sources (100 options to choose from)!

Best Plant-Based Whole Food Vegan Protein Sources

Legumes

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1. Soybeans  36g DV* = 64% (per 100g)
2. Lentils  26g DV = 46% (per 100g)
3. Chickpeas  19g DV = 34% (per 100g)
4. Kidney beans  24g DV = 43% (per 100g)
5. Mung beans  24g DV = 43% (per 100g)
6. Lima beans  21g DV = 37% (per 100g)
7. Black beans (black turtle bean)  21g DV = 37% (per 100g)
8. Black-eyed pea  7.7g DV = 14% (per 100g)
9. Pinto  21g DV = 37% (per 100g)
10. Adzuki bean  20g DV = 36% (per 100g)
11. Navy beans  22g DV = 39% (per 100g)
12. Edamame  11g DV = 20% (per 100g)
13. Winged bean  12g DV = 21% (per 100g)
14. Broad beans (fava beans) mature seeds 8g  DV = 14% (per 100g)
15. Green peas  5g DV = 5% (per 100g)  
16. Asparagus bean (yardlong bean)  2.8g DV = 5% (per 100g)

* DV: Daily Value

Grains

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1. Wheat germ  31g DV = 55% (per 100g)
2. Wild rice  15g DV = 27% (per 100g)
3. Brown rice  8g DV = 14% (per 100g)
4. Amaranth  3.8g DV = 7% (per 100g)
5. Quinoa  14g DV = 25% (per 100g)
6. Oats  17g DV = 30% (per 100g)
7. Spelt  15g DV = 27% (per 100g)
8. Teff  4g DV = 7% (per 100g)
9. Sweet corn  3.3g DV = 6% (per 100g)  
10. Buckwheat  13g DV = 23% (per 100g)
11. Millet  11g DV = 20% (per 100g)

Nuts

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1. Peanuts  26g DV = 46% (per 100g)
2. Almonds  21g DV = 37% (per 100g)
3. Pistachios  20g DV = 36% (per 100g)
4. Cashews  18g DV = 32% (per 100g)
5. Walnuts  15g DV = 27% (per 100g)
6. Hazelnuts  15g DV = 27% (per 100g)
7. Brazil nuts  14g DV = 25% (per 100g)

Seeds

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1. Hemp seeds  31g DV = 55% (per 100g)
2. Chia seeds  16g DV = 29% (per 100g)
3. Flaxseed  18g DV = 32% (per 100g)
4. Pumpkin seeds  19g DV = 34% (per 100g)
5. Sesame seeds  18g DV = 32% (per 100g)
6. Sunflower seed  21g DV = 37% (per 100g)

Vegetables

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1. Broccoli  2.8g DV = 5% (per 100g)
2. Artichokes  3.3g DV = 6% (per 100g)
3. Asparagus  2.2g DV = 4% (per 100g)
4. Potatoes  2g DV = 4% (per 100g)
5. Cauliflower  1.9g DV = 3.4% (per 100g)
6. Sweet potatoes  1.6g DV = 2.9% (per 100g)

Greens

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1. Kale  4.3g DV = 7.7% (per 100g)
2. Brussels sprouts  3.4g DV = 6% (per 100g)
3. Spinach  2.9g DV = 5% (per 100g)
4. Parsley  3g DV = 5% (per 100g)
5. Watercress  2.3g DV = 4% (per 100g)
6. Chinese cabbage (bok choy)  1.5g DV = 2.7% (per 100g)

Other Vegan Protein Sources

Vegan Meat Substitutes

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1. Seitan  77g  DV = 137% (per 100g)
2. Tempeh  20g  DV = 36% (per 100g)
3. Tofu 11g  DV = 20% (per 100g)
4. Textured Vegetable Protein (TVP)  12g DV = 21% (per serving)
5. Natto  19g  DV = 34% (per 100g)
6. gardein™ Homestyle Beefless Tips  19g  DV = 34% (per serving)
7. Dixie Diners’ Club – Beef (Not!) Strips  25g  DV = 44% (per serving)
8. gardein™ The Ultimate Beefless Ground  18g  DV = 32% (per serving)
9. Beyond Meat Beef Beefy Crumble  13g  DV = 23% (per serving)
10. gardein™  The Ultimate Beefless Burger  15g  DV = 27% (per serving)
11. Boca Vegan Veggie Burgers  17g  DV = 30% (per serving)
12. Loma Linda Choplets  18g  DV = 32% (per serving)
13. Field Roast Mexican Chipotle Sausage  28g  DV = 50% (per serving)
14. Tofurky Bulk Italian Sausage  30g  DV = 54% (per serving)
15. Tofurky Hickory Smoked Slices  13g  DV = 23% (per serving)
16. gardein™ Classic Meatless Meatballs  15g  DV = 27% (per serving)
17. Beyond Meat Lightly Seasoned Chicken Free Strips  20g  DV = 36% (per serving)
18. gardein™ Seven Grain Crispy Tenders  8g  DV = 14% (per serving)
19. gardein™ Golden Fishless Filet  9g  DV = 16% (per serving)
20. gardein™ Sweet and Sour Porkless Bites  13g  DV = 23% (per serving)
21. Loma Linda Fishless Tuna  7g  DV = 12% (per serving)

Non-Dairy Vegan Milk

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1. Soy milk  7g  DV = 13% (per serving)
2. Hemp milk  3g  DV = 5% (per serving)
3. Oat milk (Pacific Foods Organic Oat Original ) 4g  DV = 7% (per serving)

Vegan Cheese

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1. Creamy Sheese Vegan Cheese Spread  6g  DV = 11% (per 100g)
2. Go Veggie Vegan Parmesan Grated Cheese  1g  DV = 1.8% (per 5g of serving)

Vegan Bread

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1. Ezekiel 4:9 Sprouted Whole Grain Bread   4g DV = 7% (per slice)
2. Dave’s Killer Bread Organic 21 Whole Grains and Seeds  3g  DV = 5% (per slice)
3. Bfree Gluten-Free, Wheat-Free, Soy-Free, Nut-Free, Sandwich Bread  3g  DV = 5% (per slice)

Nut Butters

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1. Peanut butter  4g DV = 7% (per tablespoon)
2. Soynut butter  3.5g  DV = 6% (per tablespoon)
3. Almond butter  3.4g  DV = 6% (per tablespoon)
4. Cashew butter  2.8g  DV = 5% (per tablespoon)

Protein Powder

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1. Soy protein powder  23g DV = 41% (per scoop 28g)
2. Pea protein powder  23g DV = 41% (per serving of 30g)
3. Hemp protein powder  12g DV = 21% (per serving)
4. Raw Organic Shake and Meal Replacement  20g  DV = 36%  (per scoop 36g)
5. Sport Organic Plant-Based Protein Powder  15g  DV = 27%  (per scoop 22g)

Other Options

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1. Fibre One Cereal by General Mills  4g  DV = 7%  (per cup 28g)
2. Kellogg’s Mini-Wheats Unfrosted Cereal  6g  DV = 11%  (per serving)
3. Soba noodles  6g DV = 11% (per cup 114g)
4. Protein bars (Luna Bar: Nutz Over Chocolate) 9g  DV = 16% (per bar)
5. Spirulina  57g DV = 100%  (per 100g)
6. Nutritional yeast  2g  DV = 3.6%  (per 1 tbsp 5g)
7. Tahini  2.6g DV = 5% (per 1 tbsp 15g)
8. Miso  13g DV = 23% (per 100g)
9. Lenny & Larry’s vegan cookies  8g  DV = 14% (per ½ cookie 57g)

Note:

Always have an emphasis on whole foods for your protein requirements and go for other options to complement and have them moderately to maintain your health.  

Related Posts:

• Vegan Athlete Diet and Nutrition
• Vegan Bodybuilding Diet
• Animal Protein vs Plant Protein
• Health Benefits of Tofu & Nutrition Facts
• Health Benefits of Spirulina
• Health Benefits of Chia Seeds

Source:

United States Department of Agriculture