Getting enough protein on a vegan diet is less about complicated recipes and more about knowing the right ingredients. Once you recognize which foods carry the most protein, building balanced meals becomes second nature.
This collection highlights the ingredients that support energy, fullness, and long-lasting nutrition.
Vegetables & Leafy Greens
While vegetables are not usually as protein-dense as legumes or soy products, some varieties still provide a meaningful protein boost alongside fibre, vitamins, and minerals. These vegetables can help increase total daily protein intake when used in salads, stir-fries, soups, grain bowls, and side dishes.
(All values are approximate and based on a 1-cup serving, unless stated.)
Edamame
~18 g protein per cup
One of the highest-protein plant foods available. Great steamed with salt, added to salads, or tossed into stir-fries and rice bowls.
Green peas
~8 g protein per cup
Sweet, versatile, and surprisingly protein-rich. Excellent in soups, pasta dishes, fried rice, or simple vegetable sides.
Spinach
~5 g protein per cooked cup
A nutrient-dense leafy green that works well sautéed, blended into smoothies, added to pasta sauces, or stirred into soups.
Broccoli
~4 g protein per cup
A well-known vegetable that contributes a modest protein boost. Great roasted, steamed, or added to stir-fries and casseroles.
Brussels sprouts
~4 g protein per cup
Nutty and hearty when roasted. They pair well with grains, vegan sauces, or as a warm salad base.
Asparagus
~4 g protein per cup
Tender spears that work well roasted, grilled, or chopped into pasta, risotto, and spring vegetable dishes.
Artichokes
~4 g protein per cup
A fibre-rich vegetable that also contributes a decent amount of plant protein. Great in salads, pasta, dips, and Mediterranean dishes.
Kale
~3 g protein per cup
A sturdy leafy green often used in salads, soups, smoothies, and baked kale chips.
Swiss chard
~3 g protein per cup
A mild leafy green that cooks down well in sautés, soups, and grain bowls.
Collard greens
~3 g protein per cup
Hearty greens often braised or sautéed. A good addition to vegan comfort dishes and Southern-style sides.
Fruit
Fruit is not typically known for being high in protein, but a few varieties provide more protein than most while also delivering fibre, natural sweetness, and important vitamins. These fruits can help add small amounts of protein to smoothies, breakfasts, snacks, and desserts.
(All values are approximate and based on a 1-cup serving, unless stated.)
Guava
~4 g protein per cup
One of the most protein-rich fruits available. Sweet and fragrant, it works well eaten fresh, blended into smoothies, or added to fruit salads.
Avocado
~3 g protein per cup
Creamy and nutrient-dense. Commonly used in savoury dishes like toast, salads, and grain bowls, but also works well blended into smoothies and desserts.
Blackberries
~2 g protein per cup
A fibre-rich berry with a mild sweetness. Great in smoothies, oatmeal, yoghurt alternatives, and fruit bowls.
Kiwi
~2 g protein per cup
Bright and tangy with a refreshing flavour. Excellent sliced into fruit salads, smoothies, or eaten as a quick snack.
Banana
~1.5 g protein per cup (sliced)
A convenient fruit that adds natural sweetness and creaminess to smoothies, oats, and baking.
Nuts & Seeds
Nuts and seeds are some of the most protein-rich vegan foods available. They also provide healthy fats, fibre, and important minerals, making them a powerful addition to snacks, breakfasts, salads, and plant-based meals. They can be eaten whole, blended into butters, sprinkled over dishes, or added to smoothies and baking.
(All values are approximate and based on a 1-cup serving, unless stated.)
Hemp seeds
~32 g protein per cup
One of the highest-protein seeds. Mild and slightly nutty, they blend easily into smoothies, oatmeal, and plant-based yoghurt.
Pumpkin seeds (pepitas)
~30 g protein per cup
Crunchy and nutrient-dense. Great for snacking, adding to salads, or sprinkling over soups and grain bowls.
Sunflower seeds
~29 g protein per cup
A versatile seed with a mild flavour. Often eaten as a snack or added to granola, salads, and baked goods.
Peanuts
~38 g protein per cup
Technically a legume but commonly grouped with nuts. Excellent for snacking, peanut butter, sauces, and stir-fries.
Almonds
~30 g protein per cup
A popular nut with a mild flavour. Works well in snacks, granola, baking, and homemade almond butter.
Pistachios
~25 g protein per cup
Naturally slightly sweet and great for snacking, salads, desserts, and plant-based pesto.
Cashews
~21 g protein per cup
Creamy when blended, making them ideal for vegan sauces, cheeses, and desserts.
Chia seeds
~16 g protein per cup
Small but nutrient-dense. Often used in chia pudding, smoothies, and as a thickener in vegan recipes.
Flaxseeds
~18 g protein per cup
Commonly ground before use. Great in smoothies, oatmeal, baked goods, and vegan egg substitutes.
Grains & Pulses
Grains and pulses are staple foods in many plant-based diets and can contribute a substantial amount of protein alongside complex carbohydrates and fibre. They are incredibly versatile and work well in soups, salads, curries, grain bowls, and hearty main dishes.
(All values are approximate and based on a 1-cup serving, unless stated.)
Lentils
~18 g protein per cup
One of the best plant-based protein sources. Perfect for soups, stews, curries, and hearty salads.
Chickpeas
~15 g protein per cup
Great for hummus, roasted snacks, curries, and salads. They also work well mashed into vegan sandwich fillings.
Black beans
~15 g protein per cup
Rich and hearty. Ideal for burritos, tacos, chilli, soups, and grain bowls.
Kidney beans
~15 g protein per cup
Commonly used in chilli, stews, and rice dishes. They hold their shape well in hearty meals.
Pinto beans
~15 g protein per cup
Creamy and mild. Often used in Mexican-style dishes, refried beans, and burrito bowls.
Cannellini beans
~15 g protein per cup
Smooth and slightly nutty. Excellent in soups, salads, pasta dishes, and Mediterranean-style meals.
Quinoa
~8 g protein per cup
A complete plant protein containing all essential amino acids. Great in grain bowls, salads, and as a rice alternative.
Amaranth
~9 g protein per cup
A small ancient grain with a slightly nutty flavour. Often used in porridges, grain bowls, or mixed into salads.
Buckwheat
~6 g protein per cup
Despite its name, it is gluten-free. Works well in porridge, grain salads, and savoury bowls.
Oats
~6 g protein per cup (cooked)
A popular breakfast grain that also works in baking, smoothies, and homemade granola.
Beans & Legumes
Beans and legumes are among the most protein-rich foods in a vegan diet. Beyond the more common varieties, there are many other beans and legumes that provide substantial protein while also delivering fibre, iron, and complex carbohydrates. They are ideal for soups, stews, curries, salads, and hearty plant-based mains.
(All values are approximate and based on a 1-cup serving, unless stated.)
Lima beans (butter beans)
~15 g protein per cup
Creamy and mild in flavour. Great in soups, casseroles, and Mediterranean-style dishes.
Fava beans (broad beans)
~13 g protein per cup
A hearty legume often used in Middle Eastern and Mediterranean cooking. Excellent in stews, salads, and spreads.
Mung beans
~14 g protein per cup
Common in Asian cuisine. Often used in curries, soups, and stir-fries, or sprouted for salads.
Adzuki beans
~17 g protein per cup
Small red beans popular in East Asian dishes. They work well in soups, grain bowls, and even sweet recipes.
Black-eyed peas
~13 g protein per cup
A classic legume often used in stews, salads, and Southern-style dishes.
Great Northern beans
~15 g protein per cup
Mild and creamy, making them perfect for soups, casseroles, and slow-cooked bean dishes.
Navy beans
~15 g protein per cup
Small white beans commonly used in soups and baked bean dishes. They cook down to a soft, creamy texture.
Soy & Plant-Based Proteins
Soy-based foods and other plant-derived protein products are some of the most concentrated vegan protein sources available. Many are made directly from soybeans and provide complete proteins containing all essential amino acids. These foods are extremely versatile and can be used in everything from stir-fries and curries to sandwiches, salads, and plant-based mains.
(All values are approximate and based on a 1-cup serving, unless stated.)
Tofu (firm)
~20 g protein per cup
A versatile soy product made from soy milk. It absorbs flavours well and works in stir-fries, curries, baked dishes, and scrambled vegan breakfasts.
Tempeh
~31 g protein per cup
A fermented soy product with a firm texture and nutty flavour. Excellent sliced and pan-fried, added to sandwiches, grain bowls, and stir-fries.
Textured Vegetable Protein (TVP)
~24 g protein per cup (rehydrated)
A dehydrated soy product that becomes mince-like when soaked. Often used as a vegan substitute for ground meat in tacos, chilli, and pasta sauces.
Soy curls
~21 g protein per cup (rehydrated)
Made from whole soybeans and often used as a chicken-style substitute. Great in stir-fries, wraps, and saucy dishes.
Soy milk
~7 g protein per cup
One of the highest-protein plant milks. Commonly used in smoothies, coffee, cereal, baking, and cooking.
Soy yoghurt
~6 g protein per cup
A dairy-free yoghurt alternative that works well for breakfast bowls, smoothies, and desserts.
Plant-based protein powder (soy or pea protein)
~20–25 g protein per serving (about 30 g)
Highly concentrated protein powders commonly used in smoothies, shakes, and high-protein baking.
Vegan Alternatives
Many modern vegan alternatives are designed to replicate the taste and texture of traditional meat and dairy products while also providing substantial amounts of plant-based protein. These foods are often made from soy, wheat protein, peas, or other legumes and can be used in familiar dishes like burgers, sandwiches, pasta sauces, stir-fries, and breakfast meals.
(All values are approximate and based on a 1-cup serving, unless stated.)
Seitan (wheat protein)
~75 g protein per cup
One of the most protein-dense vegan foods available. Made from vital wheat gluten, it has a chewy texture that works well as a meat substitute in stir-fries, sandwiches, and savoury dishes.
Vegan burgers
~20–25 g protein per serving (1 burger)
Often made from pea protein, soy, or beans. Great for quick high-protein meals served in buns, salads, or grain bowls.
Vegan sausages
~15–20 g protein per serving (1–2 sausages)
Typically made from soy or pea protein and used just like traditional sausages in breakfasts, pasta dishes, and casseroles.
Vegan mince (plant-based ground)
~18–24 g protein per cup
A versatile meat substitute commonly used in chilli, tacos, pasta sauces, and shepherd’s pie.
Vegan chicken-style pieces
~18–22 g protein per cup
Often made from soy or wheat protein. Ideal for stir-fries, wraps, curries, and pasta dishes.
Vegan deli slices
~15–18 g protein per cup
Thin slices designed for sandwiches and wraps, often made from soy or wheat protein.
High-protein vegan yoghurt
~10–15 g protein per cup
Made from soy or pea protein. A convenient option for breakfast bowls, smoothies, or snacks.
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FAQs
Yes, you can get plenty of protein on a vegan diet with the right food choices. Many plant foods contain significant protein and can easily meet daily needs. Eating a variety of legumes, grains, nuts, and seeds helps ensure adequate intake.
Great vegan protein sources include lentils, chickpeas, beans, tofu, tempeh, and edamame. Whole grains like quinoa and oats also provide protein. Nuts, seeds, and plant based protein powders can add extra protein when needed.
Most adults need about 0.8 grams of protein per kilogram of body weight daily. Active people may need closer to 1.0 to 1.6 grams per kilogram. Vegans can meet these needs by eating enough whole plant foods.
Soy is one of the highest quality plant proteins available. Foods like tofu, tempeh, soy milk, and edamame contain all essential amino acids. They are also widely used in many vegan diets because they are versatile and nutritious.