What are plant sources of protein? A guide to plant-based options

January 11, 2026 •

4 min read

According to the American Heart Association, many high-protein plant-based foods are also rich in fiber, vitamins, and minerals. Choosing to include more plants in your diet is a popular option for many people, which often leads to the question: what are plant sources of protein?

Quick Summary

This guide details the wide variety of plant-based foods that provide high-quality protein, including legumes like lentils and chickpeas, soy products such as tofu and tempeh, nuts, seeds, and ancient grains like quinoa and amaranth. It explores their nutritional benefits and provides practical ways to incorporate them into your diet.

Key Points

Diverse Sources: Plant proteins come from legumes, grains, nuts, seeds, and even some vegetables, offering variety in your diet.
Complete Proteins: Some plant sources like soy (tofu, edamame), quinoa, and hemp seeds are complete proteins, containing all nine essential amino acids.
Protein Combining: For incomplete proteins, such as lentils and beans, combining them with other sources like grains throughout the day ensures you get all essential amino acids.
Rich in Fiber: Many plant protein sources are high in fiber, which aids digestion, promotes fullness, and has other health benefits.
Nutrient-Dense: Beyond protein, these foods are packed with other essential nutrients like iron, magnesium, and B vitamins.
High-Yield Options: Certain foods like seitan (if you tolerate gluten) and specific legumes offer a very high protein concentration.

Legumes: The Protein Powerhouse

Legumes, including beans, lentils, and peas, are a cornerstone of many plant-based diets due to their excellent protein content and high fiber. They are also packed with essential vitamins and minerals that support overall health.

Lentils

Lentils, a type of edible pulse, are an excellent source of protein, with about 18 grams per cooked cup. They come in various types, including red, green, and brown, each with its unique texture and flavor. Their versatility makes them perfect for soups, stews, salads, and lentil-based veggie burgers. The fiber in lentils also aids digestion and helps regulate blood sugar.

Chickpeas (Garbanzo Beans)

Chickpeas are another popular legume, providing roughly 15 grams of protein per cooked cup. A staple in Mediterranean and Indian cuisine, chickpeas are the main ingredient in hummus and falafel. They are rich in fiber, which helps promote a feeling of fullness and supports gut health.

Beans

Beans, such as black beans, kidney beans, and pinto beans, offer a substantial protein boost. One cup of boiled black beans, for example, contains approximately 15 grams of protein and is rich in antioxidants. They are incredibly versatile and can be used in tacos, burritos, chilis, and salads.

Soy Products: The Complete Protein Source

Soy-based foods like tofu, tempeh, and edamame are complete proteins, meaning they contain all nine essential amino acids necessary for the body.

Tofu

Made from condensed soy milk, tofu is a versatile protein that absorbs the flavor of marinades and sauces. A 100-gram serving can contain 12–20 grams of protein, depending on its firmness. It is rich in iron and calcium, making it a valuable addition to many dishes, from stir-fries to scrambles.

Tempeh

Tempeh is a fermented soy product with a nutty flavor and firm, hearty texture. The fermentation process makes its nutrients more accessible to the body. A 100-gram serving offers a protein content comparable to tofu and is an excellent source of prebiotics.

Edamame

Edamame are young, green soybeans often served steamed in their pods with a sprinkle of salt. A cup of shelled edamame contains about 18.4 grams of complete protein, along with a good dose of fiber and vitamins.

Nuts, Seeds, and Grains

Beyond the well-known legumes and soy products, other plant-based items are excellent sources of protein.

Nuts and Seeds

Nuts and seeds are not only high in protein but also contain healthy fats and fiber. Hemp seeds are particularly notable, providing about 10 grams of complete protein in just three tablespoons. Other options include pumpkin seeds (8.5 grams per ounce), chia seeds (5 grams per ounce), and almonds (6 grams per ounce).

Quinoa and Other Ancient Grains

While often mistaken for a grain, quinoa is actually a seed from a plant related to beets and spinach. It's a complete protein, providing about 8 grams per cooked cup. Other ancient grains like spelt, teff, and amaranth also contribute significantly to daily protein intake.

Nutritional Yeast

Nutritional yeast, or 'nooch,' is a deactivated yeast product with a savory, cheesy flavor. Often used as a condiment, it provides a substantial amount of protein and B vitamins, including B12 in fortified versions. A tablespoon offers nearly 5 grams of high-quality protein.

Green Vegetables with Protein

Some vegetables contain more protein than you might expect. While their protein content is lower per serving than legumes, they can contribute to your overall intake when consumed in larger quantities.

Broccoli

This cruciferous vegetable provides about 4 grams of protein per chopped, cooked cup, along with high levels of vitamins C and K.

Spinach

One cooked cup of spinach offers roughly 5 grams of protein, in addition to being rich in iron and other nutrients.

Comparison of Common Plant Protein Sources


Food (Serving Size)	Protein (approx.)	Essential Amino Acids	Key Nutrients
Tofu (100g)	12–20g	Complete	Calcium, Iron, Soy Isoflavones
Lentils (1 cup, cooked)	18g	Incomplete (combine with grains)	Fiber, Iron, Folate
Hemp Seeds (3 tbsp)	10g	Complete	Omega-3s, Magnesium, Zinc
Quinoa (1 cup, cooked)	8g	Complete	Fiber, Manganese, Phosphorus
Chickpeas (1 cup, cooked)	15g	Incomplete (combine with grains)	Fiber, Iron, Folate
Seitan (100g)	24.7g	Incomplete (low in lysine)	Iron, Calcium (note: contains gluten)
Edamame (1 cup, cooked)	18.4g	Complete	Fiber, Vitamin K, Folate
Nutritional Yeast (2 tbsp)	8g	Complete	B Vitamins (incl. B12 if fortified)

Conclusion

Meeting protein requirements on a plant-based diet is not only possible but can also be achieved through a diverse array of delicious and nutrient-rich foods. From the complete proteins in soy products like tofu and edamame to the fiber-packed legumes like lentils and beans, the options are plentiful. Incorporating a variety of these sources, along with nuts, seeds, and ancient grains, ensures you receive all the essential amino acids your body needs. For those looking to increase their muscle mass, combining different plant protein sources throughout the day can maximize benefits. By focusing on a varied and balanced intake, a plant-based diet can be robust and fulfilling. PMC4608274

How to Diversify Your Plant Protein Intake

To make the most of plant-based protein, focus on variety. Pairing different incomplete protein sources, such as grains and legumes, within the same day ensures you get a full spectrum of essential amino acids. For example, a classic combination is rice and beans, but mixing and matching different sources is key. Experiment with incorporating nuts and seeds into meals and snacks, and use products like tofu and tempeh to add hearty, protein-rich substance to your favorite dishes.

Frequently Asked Questions

Yes, it is entirely possible to get enough protein on a vegan diet by consuming a varied selection of protein-rich plant foods like legumes, nuts, seeds, and soy products. Regular intake of these diverse sources ensures you receive all the necessary amino acids.

While animal proteins are naturally complete, plant proteins are not inherently inferior. By eating a variety of plant protein sources throughout the day, you can get all the essential amino acids needed for muscle building and repair.

Seitan, or 'wheat meat,' is a highly concentrated plant protein, containing roughly 25 grams per 3-ounce serving. Soy products and certain legumes also offer very high protein counts.

No, you don't need to combine different protein sources in every single meal. As long as you eat a variety of protein-rich plant foods throughout the day, your body will get the necessary amino acids.

For most people, soy protein is safe and can be a healthy dietary component. Health organizations and experts have largely discredited myths linking it to certain health issues, though it is a common allergen for some.

For building muscle, focus on consuming enough calories and a variety of high-protein plant foods, including complete proteins like soy and hemp seeds. Overall protein intake spread across the day is more important than a single source.

Simple ways include sprinkling seeds on oatmeal or salads, swapping meat with legumes in dishes like tacos or chili, using tofu or tempeh in stir-fries, and adding nutritional yeast to sauces or popcorn.