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Best Protein Foods for Vegans
Plant-based eaters need slightly more protein and should mix sources to cover all essential amino acids. Soy, legumes + grains, and pea/rice blends do the job.
Your daily target
~112g
(98–126g range)
Bodyweight
1.4–1.8g per kg of bodyweight
How to hit it
- Combine legumes + grains daily to cover all essential amino acids.
- Soy (tofu, tempeh, edamame) is complete on its own.
- Consider a pea + rice protein blend for post-workout.
Top picks
Look for plant-only sources with strong amino profiles when combined.
- 1🌿Chlorella (dried)Completecomplete amino profile · 58g protein per 100g58g320 kcal18.1g/100kcal
- 2🌿Spirulina (dried)Completecomplete amino profile · 57g protein per 100g57g290 kcal19.7g/100kcal
- 3🌊Nori (dried seaweed)41g protein per 100g · 117.1g protein per 100 kcal41g35 kcal117.1g/100kcal
- 4🌿Hemp seedsCompletecomplete amino profile · 31g protein per 100g31g553 kcal5.6g/100kcal
- 5🎃Pumpkin seeds30g protein per 100g30g559 kcal5.4g/100kcal
- 6🍉Watermelon seeds (dried)28g protein per 100g28g557 kcal5g/100kcal
- 7🌱Soy protein isolateCompletecomplete amino profile · 90g protein per 100g90g390 kcal23.1g/100kcal
- 8🥜Peanuts26g protein per 100g26g567 kcal4.6g/100kcal
- 9🥜Peanut butter25g protein per 100g25g588 kcal4.3g/100kcal
- 10🍞Seitan25g protein per 100g25g370 kcal6.8g/100kcal
- 11🌊Dulse (dried)solid 22g per 100g · 66.7g protein per 100 kcal22g33 kcal66.7g/100kcal
- 12🌰Almondssolid 21g per 100g21g579 kcal3.6g/100kcal
- 13🌻Sunflower seedssolid 21g per 100g21g584 kcal3.6g/100kcal
- 14🥜Almond buttersolid 21g per 100g21g614 kcal3.4g/100kcal
- 15🌰Pistachiossolid 20g per 100g20g560 kcal3.6g/100kcal
Also worth considering
Not the top choice for vegans, but fine in moderation.
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