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Vegan Protein Sources: 20 Best High-Protein Plant Foods

A Collection of High Protein Vegan Food Sources in the form of legumes and grains

“So, where do you get your protein from?” 

This is the question I got asked the most upon going vegan. Likewise, one of the biggest misconceptions is that you don’t get enough protein on a vegan diet. That couldn’t be further from the truth.

Many plant-based foods are high in protein. Sure, you could argue that only a handful of plants are complete proteins (containing all essential amino acids.) But learning the right plant combinations that provide a complete, high-protein powerhouse is pretty simple.

With the right mix of vegan protein sources, a plant-based meal can rival an animal-based meal any day. And when you factor in micronutrients, fiber, and inflammation, plants almost always win.

The key is knowing the best vegan protein sources and what amino acids they’re highest in. After all, protein quality is defined by its amino acids, not just sheer protein in grams. Let’s explore high-protein vegan foods and the aminos they’re most abundant in.

Top 20 High-Protein Vegan Foods

A variety of grains, nuts, and legumes representing the best vegan protein sources

While I’ve experimented with going vegan numerous times, nowadays I am more of a ‘flexitarian.’ That is, I occasionally eat meat, dairy, and other non-vegan foods while still consuming a 90% plant-based diet.

What I’ve learned throughout my vegan journeys is plants high in protein, but especially certain food combinations that optimize amino acid intake. After all, my primary objective is accelerating recovery as a high-performing endurance athlete.

So whether you’re going fully vegan or simply trying to clean up your diet, this knowledge is useful for vegans and non-vegans alike. Incorporating these high-protein vegan foods can make a huge difference in how you feel and perform.

1. Hemp Seeds

Hemp Seeds are the Best High-Protein Vegan Food Source

Hemp seeds are a high-quality plant protein source that contain all the essential amino acids. They offer about 31g of protein per 100g and they’re particularly high in the amino acids arginine, phenylalanine, tyrosine, methionine, cysteine, leucine, isoleucine, and valine.[1] 

They’re also highly digestible and bioavailable, ranging from 83.5-97.5% utilization depending on the processing method.[2] It’s no wonder why some of the best plant-based protein supplements use hemp protein powder as a primary ingredient.

2. Pumpkin Seeds

Bowl full of Pumpkin Seeds are a Healthy High Protein Plant Food

Another complete protein source that packs about 30g of protein per 100g, pumpkin seeds contain all essential amino acids and are high in arginine, glutamic acid, tryptophan, leucine, isoleucine, valine, and glycine.[3] Because it’s so abundant, pumpkin seed protein is also frequently found in vegan protein powders.

3. Quinoa

Try Quinoa for High Protein Vegan Food Source

While often confused as a grain, quinoa is a seed that’s a complete protein all on its own. Most commonly available as white quinoa, red quinoa, black quinoa, or tri color quinoa, this seed provides about 14g of protein per 100g cooked. 

The content of lysine and sulfur-containing amino acids (methionine and cystine) in quinoa protein is relatively high. Its high biological value is similar to that of beef and higher than wheat and corn.[4,5]

4. Lentils

Bowl of Lentils Offers a High Protein Plant-Based Food Source

As a frequent staple in my diet, lentils are small bean-like legumes that provide nourishing fill and loads of fiber. Also available in many types and colors, lentils generally offer around 25g of protein per 100g. They’re relatively high in essential amino acids arginine, aspartic acid, glutamic acid, and leucine, but slightly lacking in lysine, methionine, and tryptophan.[6,7]

5. Spirulina

Spirulina is a High Protein Vegan Food Source

Often considered a superfood, spirulina is a highly digestible protein that comes from blue-green freshwater algae. It’s incredibly protein-concentrated, packing about 57g of protein per 100g. Spirulina provides a host of health benefits and is high in the amino acids leucine, phenylalanine, lysine, valine, isoleucine, threonine, and histidine.[8]

6. Peanuts

A handful of Peanuts are a High Vegan Protein Source

This snackable tree nut is actually a legume and it’s rich in muscle-building amino acids and protein, offering around 25-28g of protein per 100g. 

Peanuts contain all essential amino acids and are particularly rich in glutamic acid, arginine, aspartic acid, and the branched-chain amino acids leucine, isoleucine, and valine.[9] This high-protein vegan source is a standalone achiever, making peanut butter protein powder one of my favorites.

7. Sunflower Seeds

Sunflower Seeds are Fantastic Protein Vegan Foods

With approximately 21g of protein per 100g, sunflower seeds are especially high in the amino acids arginine, leucine, and lysine. Studies have shown that the protein in sunflower seeds is highly digestible, with a true protein digestibility comparable to that of animal proteins.[10]

8. Amaranth

Amaranth Sprout is a Plant-Based Protein Source Worth Embracing

Having been cultivated for over 8,000 years, this “ancient grain” contains all the essential amino acids, making it a “complete” vegan protein source. Amaranth protein is particularly rich in the essential amino acids threonine, cysteine + methionine, lysine, and tryptophan.[11,12] 

Amaranth’s protein content and composition can vary across different varieties, but this plant generally outperforms many common cereal grains and legumes. It’s highly digestible and has versatile functional properties that make it an all-star ingredient for a variety of food applications.

9. Tempeh

Tempeh is my Favorite Vegan Protein Source

Tempeh–or fermented soybeans compacted into brick-like clusters–doesn’t look appetizing uncooked. But when pan-fried with tamari or teriyaki sauce, tempeh cooked right will make you forget all about meat. I eat it multiple times per week and highly recommend tempeh to all my vegan-curious friends

Providing a highly digestible 19g of protein per 100g, delivers all essential amino acids in significant amounts, particularly leucine, lysine, threonine, valine, isoleucine, and phenylalanine.[13] It’s also high in vitamin B12, another nutrient that vegans notoriously lack.[14]

10. Almonds

Bowl of Almonds High Protein Vegan Food Source

Almonds are popular snack foods that contain approximately 21g of protein per 100g. The specific amino acid composition of almonds can vary across different varieties, but generally, almond protein is abundant in the essential amino acids arginine, phenylalanine, and leucine (but limited in lysine.)[15] 

More and more often, almond is utilized in various plant-based protein powders, including some of my favorites like Orgain Simple Protein and Drink Wholesome.

11. Seitan

Seitan Patty is a vegan, meat-alternative that's high in protein

Often formed into patties or links as a meat alternative, seitan is a popular vegan food that’s high in protein. But despite having about 25g of protein per 100g, seitan is made primarily from vital wheat gluten, which is not a complete amino acid profile on its own. 

Vital wheat gluten is high in essential amino acids like leucine, phenylalanine, and valine, but lacks adequate levels of lysine. But when combined with legumes or seeds, seitan-based meals deliver a stacked source of plant-based protein.[16]

12. Beans

Beans for High-Protein Plant-based Food Source

Soybeans, navy beans, black beans, kidney beans, and chickpeas are all part of the greater bean category, which are quintessential legumes that share similar characteristics to lentils and peanuts. I would argue they’re the healthiest foods to eat. 

The protein makeup varies depending on the bean. Soybeans pack about 36g of protein per 100g and are richest in essential amino acids, while chickpeas are lower on the totem poll with 19g of protein. A good example of a predominantly legume-based protein powder is Garden of Life Sport Protein.

Most other types of beans are somewhere in between with 20g to 25g of protein per 100g. Legumes are generally abundant in leucine, phenylalanine + tyrosine, lysine, and threonine, but lack sulfur-containing amino acids like methionine and cysteine.[17] Combine beans with rice or another grain, and you’re good to go.

13. Chia Seeds

Chia Seeds are one of the Best Vegan Protein Sources High in Fiber

Boasting about 17g of protein per 100g, chia seeds are a common ingredient in many quality protein powders. In addition to offering a healthy, plant-based source of omega-3 fatty acids and fiber, chia seeds are rich in arginine, Glutamic acid, phenylalanine, leucine, and lysine.[18]

14. Oats

Bowl of Oats for a High Protein Vegan Meal

Oats have approximately 13-14g of protein per 100g. They’re particularly rich in the essential amino acids isoleucine, leucine, lysine, threonine, phenylalanine, and valine.[19] But like like most grains, they’re not a complete protein as oats are low in lysine. 

Oats are a favorite morning base topped with nut butter, granola or cereal, seeds, and other fixings. They’re also easy to combine with protein powder, providing an easy foundation for a quick protein-rich meal.

15. Nutritional Yeast

This Spoonful of Nutritional Yeast is a High Source of Vegan Amino Acids

Nutritional yeast, while generally consumed in smaller amounts compared to other vegan protein sources, is extremely rich in protein. 2 tablespoons provide about 10g of complete protein, providing a diverse, high-quality source of amino acids. It’s notably high in leucine, lysine, phenylalanine, and threonine, including vitamin B.[20]

16. Buckwheat

Buckwheat as a High-Protein Plant-based Food

Containing around 13g of protein per 100g, buckwheat is a grain-based protein that’s rich in lysine, arginine, and aspartic acid but limited in leucine.[21] An underrated grain, buckwheat is mineral-rich in potassium, zinc, calcium, magnesium, and manganese.

17. Flaxseed

Flaxseeds are a High-Protein Vegan Food Source

The protein in flaxseed, while not considered fully complete due to limited lysine, is still a valuable plant-based protein source, providing 18g of protein per 100g of seeds. Flaxseed protein is particularly rich in branched-chain amino acids like leucine and valine, as well as aromatic amino acids like tyrosine and phenylalanine.[22] 

These fiber-rich seeds are also high in glutamic acid, arginine, isoleucine, and histidine.[23] Flaxseed protein also contains bioactive peptides that may have beneficial effects related to reducing cardiovascular disease risk factors.

18. Barley

Barley is a Vegan Food Source Used for Many Things

Barley, a grain that provides around 10-12g of protein per 100g, has an amino acid composition that’s similar to that of other cereal grains. It’s primarily composed of glutamic acid and proline. 

In terms of essential amino acids, there are notable amounts of leucine, histidine, arginine, and lysine, though it is somewhat limited in the sulfur-containing amino acids methionine and cysteine.[24]

19. Cashews

Cashew Nuts are a Plentiful Protein Source

Cashews are an underrated protein source that provides approximately 18-20g of protein per 100g. The specific amino acid composition of cashew protein can vary depending on the growing region and variety. In general, cashew protein contains significant amounts of the essential amino acids leucine, arginine, and aspartic acid, but is limited in methionine and cystine.[25]

20. Rice

rice is a high protein plant-based food choice found all over the globe

Rice comes in many varieties, including brown rice, red rice, black rice, wild rice, jasmine rice, and basmati rice. Each type can have unique nutritional qualities. But in general, you can expect between 7-8g of protein per 100g, often more with wild and brown rice.

Rice protein is relatively rich in the essential amino acid lysine compared to other cereal proteins like wheat, maize, and sorghum.[26] Rice also contains significant amounts of the amino acids glutamic acid, aspartic acid, arginine, and luecine. This popular grain is complemented by legume-based protein for a balanced amino acid profile.

How to Optimize Your Vegan Protein Sources?

A Buddha Bowl Optimizes Your Vegan Protein Sources Food Pairings

In addition to knowing which vegan foods are highest in protein, you’ll want to optimize how you combine certain plants for an effective amino acid profile. There are certain best practices worth learning about.

  • Combining legumes with grains is the easiest rule to remember: Pair grains/cereals (low in lysine) with legumes/pulses (high in lysine) to create an optimally complete protein.[27] Examples include rice and beans, oatmeal and nuts, hummus and pita, whole wheat bread with peanut butter, and black bean tacos with corn tortillas.
  • Leverage the strengths of different seeds: Sunflower seeds are high in methionine and cysteine, which can help complement legumes and grains that are lower in these. Chia seeds are a good source of the essential amino acid tryptophan, which is often limited in many plant-based foods. Hemp seeds contain all the essential amino acids in good amounts, making them a versatile addition to plant protein blends.
  • Consume a wide variety of plant protein sources: Eat a mix of different plant-based proteins throughout the day/week such as quinoa, nuts, soy, seeds, whole grains, and legumes. Combined with consuming a variety of vegetables, this will help ensure you get all the essential amino acids in the right proportions.
  • Leverage specific plant protein isolates: Leverage isolated, protein-rich plant-based ingredients like pea protein, brown rice protein, quinoa protein, spirulina, or hemp protein powder to help achieve more demanding amino acid profiles. These processed plant protein sources can be more digestible and provide a more complete amino acid composition with optimal pairings. 

Per the first tip, high-protein vegan meals like “Buddha bowls” are very effective and delicious. These nutrient-dense bowls often contain grains, legumes, seeds, and vegetables for a protein-rich meal that’s hard to beat.

It’s also why plant-based protein powders are so effective in helping individuals achieve the optimal balance of amino acids and overall protein intake. Many brands formulate quality vegan protein powders that combine complementary plant protein sources into one effective powder.

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About the Author

tyler tafelsky vegan protein powder review editor

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health and athletic space who has tried hundreds of different plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social platforms like LinkedInTwitterFacebookPinterest, or Instagram.

Nutritional Yeast Photo Credit & Scientific References

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