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29 Healthy and Whole Vegan Sources of Protein

Veganism is a diet that avoids all foods from animals. This includes meats, seafood, cheese, milk, and eggs. Most vegans are often concerned with getting enough protein, and all the essential amino acids.

Several companies have gone into business creating fake meat products using soy and seitan (wheat gluten). This list avoids listing such foods sticking instead to natural whole and healthy foods.

Whole and healthy vegan sources of protein include soybeans, tofu, nuts, seeds, beans, grains, and even to vegetables and fruits. The list below gives examples of 29 foods which can provide protein for vegans. It is ordered by the most protein per 100 grams, and several of the foods can be high in calories, so this list is for people on a vegan diet looking for both protein and calories. For more vegan sources of protein see our lists of beans, grains, nuts, vegetables, and fruits high in protein.


Soybeans

#1: Dry-Roasted Soybeans
Protein in 100g 1 cup (93g)Protein to Calorie Ratio
43.3g (87% DV) 40.3g (81% DV)1g protein per 10 calories
1 cup of Dry-Roasted Soybeans contains 418 calories. Click to see complete nutrition facts.


Squash Seeds

#2: Pumpkin and Squash Seeds
Protein in 100g 1 cup (129g)Protein to Calorie Ratio
30.2g (60% DV) 39g (77% DV)1g protein per 18 calories
1 cup of Pumpkin and Squash Seeds contains 721 calories. Click to see complete nutrition facts.


Peanuts

#3: Peanuts
Protein in 100g 1 cup (146g)Protein to Calorie Ratio
24.4g (49% DV) 35.6g (72% DV)1g protein per 24 calories
1 cup of Peanuts contains 857 calories. Click to see complete nutrition facts.


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Almonds

#4: Almonds
Protein in 100g 1 cup, whole (143g)Protein to Calorie Ratio
21.2g (42% DV) 30.2g (60% DV)1g protein per 27 calories
1 cup of Almonds contains 828 calories. Click to see complete nutrition facts.


Pistachios

#5: Pistachios
Protein in 100g 1 cup, whole (143g)Protein to Calorie Ratio
21.1g (42% DV) 30.1g (60% DV)1g protein per 27 calories
1 cup, whole of Pistachios contains 818 calories. Click to see complete nutrition facts.


Block of Tempeh

#6: Tempeh
Protein in 100g 1 cup, whole (85g)Protein to Calorie Ratio
19.9g (40% DV) 16.9g (34% DV)1g protein per 10 calories
1 cup, whole of Tempeh contains 166 calories. Click to see complete nutrition facts.


Natto

#7: Natto
Protein in 100g 1 cup (175g)Protein to Calorie Ratio
19.4g (39% DV) 34g (68% DV)1g protein per 11 calories
1 cup of Natto contains 369 calories. Click to see complete nutrition facts.


Sunflower Seeds

#8: Sunflower Seeds
Protein in 100g 1 cup (128g)Protein to Calorie Ratio
19.3g (39% DV) 24.7g (50% DV)1g protein per 30 calories
1 cup of Sunflower Seeds contains 745 calories. Click to see complete nutrition facts.


Flax Seeds

#9: Flax Seeds
Protein in 100g 1 cup, whole (168g)Protein to Calorie Ratio
18.3g (37% DV) 30.7g (62% DV)1g protein per 29 calories
1 cup of Flax Seeds contains 897 calories. Click to see complete nutrition facts.


Boiled Soy Beans

#10: Boiled Soybeans
Protein in 100g 1 cup (172g)Protein to Calorie Ratio
18.2g (36% DV) 31.3g (62% DV)1g protein per 9 calories
1 cup of Boiled Soybeans contains 296 calories. Click to see complete nutrition facts.


Block of Tofu

#11: Firm Tofu
Protein in 100g 1/2 cup (126g)Protein to Calorie Ratio
17.3g (35% DV) 21.8g (44% DV)1g protein per 8 calories
1/2 cup of Firm Tofu contains 181 calories. Click to see complete nutrition facts.


Sesame Seeds

#12: Sesame Seeds
Protein in 100g 1 oz (28g)Protein to Calorie Ratio
17g (34% DV) 4.8g (10% DV)1g protein per 33 calories
1 oz of Sesame Seeds contains 160 calories. Click to see complete nutrition facts.


Lupin Beans

#13: Lupin Beans
Protein in 100g 1 cup (166g)Protein to Calorie Ratio
15.6g (31% DV) 25.8g (51% DV)1g protein per 8 calories
1 cup of Lupin Beans contains 198 calories. Click to see complete nutrition facts.


Cashews

#14: Cashews
Protein in 100g 1 cup, halves and whole (137g)Protein to Calorie Ratio
15.3g (31% DV) 21g (42% DV)1g protein per 37 calories
1 cup of Cashews contains 786 calories. Click to see complete nutrition facts.


Walnuts

#15: Walnuts
Protein in 100g 1 cup pieces or chips (120g)Protein to Calorie Ratio
15.2g (30% DV) 18.3g (36% DV)1g protein per 43 calories
1 cup pieces or chips of Walnuts contains 785 calories. Click to see complete nutrition facts.


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Pine Nuts

#16: Pine Nuts
Protein in 100g 1 cup (135g)Protein to Calorie Ratio
13.7g (27% DV) 18.5g (36% DV)1g protein per 49 calories
1 cup of Pine Nuts contains 909 calories. Click to see complete nutrition facts.


Sprouts

#17: Soybean Sprouts
Protein in 100g 1/2 cup (35g)Protein to Calorie Ratio
13.1g (26% DV) 4.6g (9% DV)1g protein per 9 calories
1/2 cup of Soybean Sprouts contains 43 calories. Click to see complete nutrition facts.


Pecans

#18: Pecans
Protein in 100g 1 oz (28g)Protein to Calorie Ratio
9.5g (19% DV) 2.7g (5% DV)1g protein per 75 calories
1 oz of Pecans contains 202 calories. Click to see complete nutrition facts.


Cranberry Beans

#19: Boiled Cranberry Beans
Protein in 100g 1 cup (177g)Protein to Calorie Ratio
9.3g (19% DV) 16.5g (34% DV)1g protein per 15 calories
1 cup of Cranberry (Roman) Beans contains 241 calories. Click to see complete nutrition facts.


Lentils

#20: Lentils
Protein in 100g 1 cup (198g)Protein to Calorie Ratio
9g (18% DV) 17.9g (36% DV)1g protein per 13 calories
1 cup of Lentils contains 230 calories. Click to see complete nutrition facts.


Pinto Beans

#21: Pinto Beans
Protein in 100g 1 cup (171g)Protein to Calorie Ratio
9g (18% DV) 15.4g (31% DV)1g protein per 16 calories
1 cup of Pintos contains 245 calories. Click to see complete nutrition facts.


White Beans

#22: White Beans
Protein in 100g 1 cup (179g)Protein to Calorie Ratio
9g (18% DV) 16.1g (32% DV)1g protein per 16 calories
1 cup of White Beans contains 254 calories. Click to see complete nutrition facts.


Black Beans

#23: Black Beans
Protein in 100g 1 cup (172g)Protein to Calorie Ratio
8.9g (18% DV) 15.2g (31% DV)1g protein per 15 calories
1 cup of Black Beans contains 227 calories. Click to see complete nutrition facts.


Chickpeas

#24: Chickpeas (Garbanzos, Gram)
Protein in 100g 1 cup (164g)Protein to Calorie Ratio
8.9g (18% DV) 14.5g (30% DV)1g protein per 19 calories
1 cup of Chickpeas contains 269 calories. Click to see complete nutrition facts.


Kidney Beans

#25: Kidney Beans
Protein in 100g 1 cup (177g)Protein to Calorie Ratio
8.7g (17% DV) 15.3g (30% DV)1g protein per 15 calories
1 cup of Kidney Beans contains 225 calories. Click to see complete nutrition facts.


Navy Beans

#26: Navy Beans
Protein in 100g 1 cup (182g)Protein to Calorie Ratio
8.2g (16% DV) 15g (29% DV)1g protein per 17 calories
1 cup of Navy Beans contains 255 calories. Click to see complete nutrition facts.


Brown Rice

#27: Brown Rice
Protein in 100g 1 cup (195g)Protein to Calorie Ratio
2.3g (5% DV) 4.5g (10% DV)1g protein per 48 calories
1 cup of Brown Rice contains 218 calories. Click to see complete nutrition facts.


Green Peas

#28: Green Peas
Protein in 100g 1 cup (145g)Protein to Calorie Ratio
5.4g (11% DV) 7.9g (16% DV)1g protein per 15 calories
1 cup of Green Peas contains 117 calories. Click to see complete nutrition facts.


Guavas

#29: Guavas
Protein in 100g 1 cup (165g)Protein to Calorie Ratio
2.6g (5% DV) 4.2g (8% DV)1g protein per 27 calories
1 cup of Guavas contains 112 calories. Click to see complete nutrition facts.




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Click each heading below for more information from HealthAliciousNess.com

Soy Protein Isolate88.3g (177% DV) per 100 gram serving 25.1g (50% DV) per 1 oz (28 grams)1g protein per 4 caloriesClick to see complete nutrition facts for Soy Protein Isolate
Vital Wheat Gluten75.2g (150% DV) per 100 gram serving1g protein per 5 caloriesClick to see complete nutrition facts for Vital Wheat Gluten
Dried Spirulina57.5g (115% DV) per 100 gram serving 64.4g (129% DV) per 1 cup (112 grams)1g protein per 5 caloriesClick to see complete nutrition facts for Dried Spirulina Seaweed
Hemp Seeds31.6g (63% DV) per 100 gram serving 9.5g (19% DV) per 3 tbsp (30 grams)1g protein per 18 caloriesClick to see complete nutrition facts for Hemp Seeds
Yeast Extract Spread (Marmite)23.9g (48% DV) per 100 gram serving 1.4g (3% DV) per 1 tsp (6 grams)1g protein per 8 caloriesClick to see complete nutrition facts for Yeast Extract Spread
Wheat Germ (Crude)23.2g (46% DV) per 100 gram serving 26.6g (53% DV) per 1 cup (115 grams)1g protein per 16 caloriesClick to see complete nutrition facts for Wheat Germ Crude
Sun-Dried Tomatoes14.1g (28% DV) per 100 gram serving 7.6g (15% DV) per 1 cup (54 grams)1g protein per 18 caloriesClick to see complete nutrition facts for Sun-Dried Tomatoes
Winged Beans10.6g (21% DV) per 100 gram serving 18.3g (36% DV) per 1 cup (172 grams)1g protein per 14 caloriesClick to see complete nutrition facts for Winged Beans

    • USDA National Nutrient Database for Standard Reference, Release 28.

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