Diet

25 High Protein Vegan Foods

  1. Do vegans get enough protein?
  2. List of high protein vegetarian foods

One of the biggest challenges facing those of us staying vegan is ensuring that we’re getting the necessary amount of protein in our daily diet. But turning to the same old tired sources day after day isn’t just boring, you’re also costing yourself vital nutrients by eating the same things day in, day out.

Don’t risk comprising your diet, no matter what your reasons are for following it, by pretending you’re a robot that needs no variety. Scan the list below and add in what works for your personal tastes and fitness goals. Try something new, you might be surprised how much you like it!

Remember to take into account your daily caloric goal/needs. Some items you’ll see below (like peanut butter) are a great high protein food for vegans but also come loaded with calories.

vegan foods high in proteinImage Credit: paragon

Do vegans get enough protein?

It depends, but the answer is probably. While the average daily recommended intake of protein is just 42 grams per day, most of us are getting much more than that. Non-vegetarians obviously eat more (close to 80g per day on average), but your typical vegan still averages about 70 grams per day, comfortably above the needed amount and nowhere near approaching dangerous levels.

Use the list below to vary your nutrient sources and keep your meals interesting, or to add to your daily intake level if you’re looking to build lean muscle (shoot for about 1g per pound of lean body mass per day if so).

List of high protein vegetarian foods

Sort by clicking each column’s header.

Food SourceProtein (g)Serving Size
Source: onegreenplanet.org
Lentils91/2 cup
Tofu101 cup
Black Beans81/2 cup
Quinoa81 cup
Amaranth71 cup (cooked)
Soy Milk81 cup
Green Peas81 cup
Artichokes41/2 cup
Hemp Seeds133 tbsps
Oatmeal61 cup (cooked)
Pumpkin Seeds81/4 cup
Chia Seeds52 tbsps
Tempeh121 cup
Hemp Milk51 cup
Edamame8.51/2 cup
Spinach51 cup
Black Eyed Peas81/2 cup
Broccoli41 cup
Asparagus41 cup
Green Beans41/2 cup
Almonds71 cup
Peanut Butter82 tbsps
Tahini82 tbsps
Nutritional Yeast82 tbsps
Chickpeas81/2 cup

high protein vegetarian foodsImage Credit: peanutboota

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