The most common question vegans hear is "where do you get your protein?" The answer is everywhere — if you know which vegan protein sources deliver the most protein per calorie. Most people overestimate how much protein they need and underestimate how much plants provide. A 150-pound adult needs roughly 55-80g of protein per day depending on activity level. That's entirely achievable on plants alone, without supplementation.
This guide ranks the top plant proteins by density so you can build meals that hit your targets without eating three pounds of food.
Vegan Protein Sources Ranked by Density
Protein density — grams of protein per 100 calories — is the most useful metric for building a high-protein vegan plate. Here are the top sources, ranked.
Seitan — ~25g protein per 100 calories. Made from vital wheat gluten, seitan is the most protein-dense plant food by a wide margin. A 3 oz serving delivers about 21g of protein and 104 calories. The texture is meaty and it absorbs marinades well. The catch: it's pure gluten, so it's off the table for anyone with celiac disease or gluten sensitivity.
Tempeh — ~11g protein per 100 calories. Fermented whole soybeans pressed into a firm cake. A 3 oz serving has roughly 16g of protein and 140 calories. Fermentation makes the soy easier to digest than unfermented options and adds B vitamins. Slice it thin, marinate in soy sauce and smoked paprika, and pan-fry for a crispy protein base.
Edamame — ~10g protein per 100 calories. Young soybeans, usually sold frozen and shelled. One cup of shelled edamame has about 18g of protein and 188 calories. Steam them with sea salt for a quick snack or toss them into grain bowls.
Firm Tofu — ~10g protein per 100 calories. A half-block (about 7 oz) of extra-firm tofu provides 21g of protein and 200 calories. Press it before cooking to remove water and improve texture. Tofu's neutral flavor makes it one of the most versatile proteins — scrambles, stir-fries, curries, or baked with spices.
Lentils — ~8g protein per 100 calories. One cup of cooked lentils delivers 18g of protein and 230 calories, plus 15g of fiber. Red lentils cook in 15 minutes with no soaking. Green and brown lentils hold their shape better for salads and bowls.
Black Beans — ~7g protein per 100 calories. One cup cooked has 15g of protein and 227 calories. Canned black beans (rinsed) are one of the cheapest and fastest protein sources available. Use them in tacos, burritos, soups, or blended into black bean burgers.
Nutritional Yeast — ~8g protein per 100 calories. Two tablespoons provide 8g of protein and 45 calories. It has a savory, cheesy flavor and is typically fortified with B12 — a nutrient vegans need to supplement. Sprinkle it on popcorn, pasta, or roasted vegetables.
Chickpeas — ~5g protein per 100 calories. One cup cooked has 14.5g of protein and 269 calories. Lower density than lentils or black beans, but incredibly versatile: hummus, roasted snacks, curries, salads, and stews. A solid supporting protein rather than a primary one.
Hemp Seeds — ~5g protein per 100 calories. Three tablespoons deliver 10g of protein and 166 calories. Hemp seeds are one of the few plant foods that contain all nine essential amino acids. Add them to smoothies, oatmeal, or salads.
Millet — ~3.5g protein per 100 calories. One cup cooked provides 6g of protein and 207 calories. Millet is not a complete protein on its own, but it pairs well with legumes for complete amino acid coverage. It works best as a base grain rather than a primary protein source.
Complete vs. Incomplete Protein
Most plant proteins are "incomplete" — they're low in one or more of the nine essential amino acids. Grains tend to be low in lysine. Legumes tend to be low in methionine. The practical solution is combining them.
You don't need to combine them in a single meal. Eating a variety of protein sources throughout the day gives your body everything it needs. But classic combos are classic for a reason:
- Rice + beans. The most time-tested protein pairing worldwide. Beans supply the lysine that rice lacks; rice supplies the methionine that beans lack.
- Hummus + pita. Chickpeas plus wheat cover each other's amino acid gaps.
- Peanut butter + whole grain bread. Same principle — legume meets grain.
- Tofu + rice. Soy is already a complete protein, but pairing it with rice adds calories and variety.
The exceptions — foods that are complete proteins on their own — include soy (tofu, tempeh, edamame) and hemp seeds.
Supplementing with Protein Powder
If you're strength training or targeting above 100g of protein per day, whole foods alone can mean eating very large volumes. Plant-based protein powders close the gap.
Pea protein is the most popular option. It's high in branched-chain amino acids and has a mild flavor. Most brands deliver 20-25g of protein per scoop with 100-120 calories.
Soy protein isolate is the most studied plant protein for muscle building. It's a complete protein and mixes smoothly. Some people avoid it over taste preference or soy sensitivity.
Rice and pea blends combine the amino acid profiles of both for a more complete powder. Brands like Vega Sport, Orgain, and Garden of Life use this approach.
A simple post-workout shake: one scoop pea protein, one frozen banana, one cup oat milk, and one tablespoon peanut butter — roughly 35g of protein.
Building a High-Protein Vegan Day
Here's what a 100g protein day looks like using the sources above:
- Breakfast: Tofu scramble (21g) with sourdough toast
- Lunch: Lentil soup with a side of white rice (26g)
- Snack: Edamame with nutritional yeast (26g)
- Dinner: Seitan stir-fry with rice and vegetables (21g)
- Total: ~94g protein — add a tablespoon of hemp seeds to breakfast and you're over 100g.
For a full day of meal inspiration, check out our vegan meal ideas guide. If you're tracking macros and want high protein without excess fat, see our breakdown of high protein low fat foods.
Hit Your Protein Targets When Eating Out
Whether you're fully vegan or just eating more plants, DinePick can help you find high-protein vegan options on any restaurant menu — join the waitlist to try it first.