Protein is readily available in vegan foods, but the amounts vary widely. Beans, soya foods, grains, nuts and seeds can all help, but their protein content varies widely.
The figures below are practical estimates for typical servings. Protein can vary by brand, variety, cooking method and drained weight, so check the label when precision matters. For healthy adults, a common UK reference is about 0.75g per kilogram of body weight daily, although individual needs vary.
High-protein soya and meat alternatives
1. Tempeh: about 20g per 100g
Fermented whole soya beans give tempeh a firm texture and nutty flavour. Slice it into stir-fries, curries or sandwiches for one of the most concentrated minimally processed vegan protein foods.
2. Firm tofu: about 16.5g per 100g
Firm tofu works in scrambles, traybakes and noodle dishes. Calcium-set varieties can also contribute calcium, but the mineral content depends on how the tofu is made.
3. Edamame beans: about 16g per 120g
Frozen edamame is convenient. Add them to rice bowls, salads or noodles for plant-based protein with fibre and a satisfying bite.
4. Seitan: about 21g per 100g
Made mainly from wheat gluten, seitan is protein-dense and has a chewy texture. It is unsuitable for anyone with coeliac disease or a medically diagnosed gluten intolerance.
5. Cooked soya mince: about 19g per 100g
Soya mince is useful in chilli, shepherd’s pie and pasta sauces. Compare labels because flavoured products can contain considerably more salt than plain versions.
6. Vegan mycoprotein: about 14g per 100g
Mycoprotein can make fast high-protein vegan meals, but not every product is vegan; some contain egg or milk. Check both the ingredient list and allergen statement.
Beans, lentils and pulses
7. Cooked lentils: about 8g per 100g
Lentils are economical, quick to use from a tin and easy to add to soup, dhal or bolognese. Combining them with grains creates a filling meal.
8. Kidney beans: about 9g per 120g drained
Kidney beans suit chilli, salads and baked potatoes. Tinned beans should be drained and rinsed when possible, particularly if you are watching salt intake.
9. Baked beans: about 10g per half a 400g tin
Baked beans offer protein and fibre with almost no preparation. Lower-salt and lower-sugar versions are worth comparing for regular use.
10. Chickpeas: about 8g per 120g drained
Chickpeas work whole in curries and salads or blended into hummus. Roasting them also creates a crunchy topping for soups and grain bowls.
11. Black beans: about 9g per 120g drained
Black beans are ideal for tacos, burrito bowls and soups. Their mild flavour suits family meals.
12. Cannellini beans: about 8g per 120g drained
These white beans blend into soups and sauces. They can also replace some cream in recipes while adding protein and fibre.
13. Cooked split peas: about 8g per 100g
Split peas thicken soups naturally and are particularly useful for batch cooking. Pair them with wholegrain bread for a simple, substantial lunch.
Nuts, seeds and spreads
14. Peanuts: about 8g per 30g
Peanuts provide more protein than many people expect. A small handful is energy-dense, so portioning helps.
15. Pistachios: about 7.5g per 30g
Pistachios add protein, texture and flavour to porridge, salads and rice dishes. Choose unsalted versions for everyday eating.
16. Cashews: about 5g per 30g
Cashews can be eaten whole or blended into creamy sauces. They are useful nutritionally, although they are not as protein-rich as peanuts.
17. Hemp seeds: about 9g per 30g
Shelled hemp seeds can be scattered over cereal, soup or toast. Their soft texture makes them easy to add without changing a meal dramatically.
18. Pumpkin seeds: about 9g per 30g
Pumpkin seeds are a practical topping for salads and porridge. They also contribute iron, zinc and unsaturated fats.
19. Chia seeds: about 5g per 30g
Chia seeds absorb liquid, making them useful in overnight oats and puddings. They contribute protein, but should complement rather than replace larger protein servings.
20. Peanut butter: about 8g per 2 tablespoons
Peanut butter makes toast, porridge and smoothies more substantial. Look for products made mainly from peanuts without unnecessary added sugar or palm oil.
Grains, drinks and pantry foods
21. Cooked quinoa: about 6g per 100g
Quinoa contributes more protein than many cooked grains and works well in salads or warm bowls. It is still best paired with beans, tofu or seeds for a higher-protein meal.
22. Oats: about 6g per 50g
A standard bowl of porridge makes a useful start. Cooking oats with fortified soya milk and adding peanut butter can raise the meal’s total considerably.
23. Wholewheat pasta: about 10g per 75g dry
Pasta is not usually marketed as a protein food, but a normal dry serving contributes a meaningful amount. Add lentil sauce or soya mince for a stronger main meal.
24. Fortified soya milk: about 7g per 250ml
Soya milk generally provides more protein than many oat, rice or almond drinks. Choose an unsweetened product fortified with calcium, vitamin B12 and vitamin D where available.
25. Nutritional yeast: about 5g per 10g
Nutritional yeast adds a savoury flavour to pasta, vegetables and sauces. Some products are fortified with vitamin B12, but fortification varies, so read the label.
How to build a higher-protein vegan day
Rather than relying on one unusually large evening meal, spread protein across breakfast, lunch, dinner and snacks. For example, porridge made with soya milk and peanut butter can provide roughly 20g; a lentil and quinoa lunch may add another 18g; and a tofu stir-fry can comfortably contribute more than 25g, depending on portions.
Variety also matters because a balanced vegan diet must supply more than protein. Include vegetables, fruit, wholegrains, fortified foods and reliable vitamin B12 sources. Useful related reading includes vegan meal planning, vitamin B12 for vegans and iron-rich plant foods.
Frequently asked questions
Do vegans need to combine proteins at every meal?
No. Eating a varied diet across the day is generally enough to provide the essential amino acids needed by healthy adults.
Which vegan food has the most protein?
Seitan, tempeh, tofu and soya mince are particularly concentrated. Protein powders may provide more per serving, but they are supplements rather than complete meals.
Is plant protein absorbed as well as animal protein?
Digestibility and amino-acid profiles vary. Eating enough total protein from varied sources helps compensate for these differences.
Can children follow a high-protein vegan diet?
Children have different energy and nutrient needs. Parents should use age-appropriate guidance and seek advice from a registered dietitian when planning a vegan diet for a child.
A practical protein list, not a competition
The most useful vegan protein sources list is one you can turn into ordinary meals. Keep beans and lentils for convenience, use tofu or tempeh for substantial mains, and add nuts, seeds, grains and fortified soya milk throughout the day. The goal is not to chase the single highest number, but to build a varied pattern that reliably meets your needs.