Best Vegan Protein Sources: Complete List with Protein Per 100g
Very High Protein (>20g per 100g)
Seitan (wheat gluten): 75g/100g — best meat substitute for protein, not suitable for gluten intolerance. Pumpkin seeds: 19g/100g. Hemp seeds: 31g/100g — complete protein with good omega-3 ratio. Spirulina: 57g/100g (powder) — one of the few complete vegan protein sources.
High Protein (10–20g per 100g)
Tofu (firm): 17g. Tempeh: 19g. Edamame (cooked): 11g. Peanuts: 26g (raw). Peanut butter: 25g. Almonds: 21g. Nutritional yeast: 50g/100g but used in small quantities. Sunflower seeds: 21g.
Moderate Protein (5–10g per 100g)
Lentils (cooked): 9g. Chickpeas (cooked): 8g. Black beans (cooked): 8g. Kidney beans: 8g. Green peas: 5g. Quinoa (cooked): 4.4g — notable as a complete protein among grains. Oats (dry): 17g.
Lower Protein but High Volume Eaters
Brown rice (cooked): 2.6g. Whole wheat bread: 9g/100g. Broccoli: 2.8g — low absolute protein but unusually high for a vegetable with excellent amino acid profile. Use Vegan Protein Calculator to plan how to reach your daily target from these sources.
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