What are the highest plant-based proteins?

November 15, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, a well-planned vegetarian or vegan diet can provide all the nutritional requirements for adults and children. Understanding what are the highest plant-based proteins is key to ensuring you meet your dietary needs effectively and efficiently, offering a range of health benefits from better digestion to reduced risk of chronic diseases.

Quick Summary

This article details the most protein-dense plant-based foods, including soy products, legumes, seeds, nuts, and select grains. It explains the difference between complete and incomplete proteins, provides a comparison table for easy reference, and offers practical tips for maximizing protein intake from plant sources.

Key Points

Soy Products are Complete Proteins: Tempeh, tofu, and edamame contain all nine essential amino acids, making them highly efficient protein sources for plant-based diets.
Legumes Offer High Fiber and Affordability: Lentils, chickpeas, and various beans are budget-friendly, rich in both protein and dietary fiber, and extremely versatile for meal preparation.
Seeds are Nutrient-Dense Powerhouses: Hemp seeds and pumpkin seeds offer a high concentration of protein per serving and are excellent sources of essential minerals and healthy fats.
Seitan Provides a Significant Protein Boost: This wheat gluten-based meat alternative is one of the most protein-dense options available, though it is unsuitable for those with gluten sensitivities.
Strategic Combining Optimizes Intake: While many plant proteins are 'incomplete' individually, a varied diet that includes different plant sources throughout the day easily provides all necessary amino acids.
Superfoods Like Spirulina Offer Concentrated Protein: Blue-green algae like spirulina are exceptionally high in protein and nutrient-dense, serving as a powerful dietary supplement.

Top Contenders: The Highest Plant-Based Proteins

The quest for optimal nutrition on a plant-based diet often leads to the question of protein. While animal products are traditionally known for high protein content, the plant kingdom offers a vast array of protein powerhouses. Some foods are surprisingly rich in protein, offering a high concentration per serving, especially compared to their calorie count. This section highlights the top-tier plant-based protein sources, detailing their protein content and key nutritional benefits.

Soy Products: The Complete Protein Source

Soy-based foods are some of the most versatile and protein-rich options available in a plant-based diet. Unlike most other plant proteins, soy provides all nine essential amino acids, making it a complete protein.

Tempeh: Made from fermented soybeans, tempeh is a nutritional giant, offering approximately 33.7 grams of protein per cup. Its firm texture and nutty flavor make it ideal for marinating and grilling.
Tofu: Another product of soybeans, tofu's protein content varies by firmness. Firm tofu provides about 16.5 grams of protein per 100 grams, and its mild flavor makes it highly adaptable to any cuisine.
Edamame: These immature soybeans can be enjoyed steamed as a simple snack or added to salads and bowls. A single cup of prepared edamame contains around 18.4 grams of protein.

Legumes: The Affordable Powerhouses

Beans, lentils, and peas are the backbone of many plant-based diets due to their high protein and fiber content, affordability, and versatility..

Lentils: Known for their quick cooking time, lentils pack an impressive 18 grams of protein per cooked cup. They are also rich in fiber, iron, and potassium, making them a staple in soups, curries, and salads.
Chickpeas: Also called garbanzo beans, chickpeas offer about 15 grams of protein per cooked cup. They can be blended into hummus, roasted for a crunchy snack, or added to stews and salads.
Beans: A variety of beans, including black beans, kidney beans, and pinto beans, contribute significant protein to a meal. A cup of cooked black beans or kidney beans provides around 15 grams of protein.

Nuts and Seeds: Convenient and Nutrient-Dense

For on-the-go protein boosts, nuts and seeds are hard to beat. They also supply healthy fats, fiber, and various micronutrients.

Hemp Seeds: One of the most potent seed options, 3 tablespoons of hemp seeds contain 10 grams of complete protein. They have a mild, nutty flavor and can be sprinkled on almost anything, from oatmeal to salads.
Pumpkin Seeds (Pepitas): A 1-ounce serving provides approximately 8.8 grams of protein along with important minerals like magnesium, zinc, and iron. They make an excellent snack or salad topping.
Peanuts: A budget-friendly favorite, 100 grams of peanuts contain around 25 grams of protein, while 2 tablespoons of peanut butter offer about 7 grams.

Other Notable Plant Protein Sources

Beyond the standard options, a few other plant foods deserve a place on the high-protein list.

Seitan: This popular meat substitute, made from vital wheat gluten, is extremely high in protein, boasting up to 25 grams per 100-gram serving. However, it is not suitable for those with celiac disease or gluten sensitivities.
Spirulina: A blue-green algae, spirulina is a true superfood with an exceptionally high protein density. Just 2 tablespoons can contain around 8 grams of protein. It is typically consumed in powder or supplement form.
Nutritional Yeast: This inactive yeast has a cheesy, nutty flavor and is popular in vegan cooking. Two tablespoons provide about 8 grams of protein, plus a boost of B vitamins.

Comparison of High-Protein Plant Foods


Food Item	Serving Size	Protein (grams)	Notes
Seitan	100g	25	Made from wheat gluten, highly processed
Tempeh	1 cup	34	Fermented soy product, complete protein
Dry Soybeans	1 cup	40	Most protein-dense whole-food item
Hemp Seeds	3 Tbsp	10	Complete protein, easy to add to meals
Lentils	1 cup cooked	18	Very affordable and versatile
Edamame	1 cup prepared	18	Contains all essential amino acids
Chickpeas	1 cup cooked	15	Great in salads, curries, and hummus
Quinoa	1 cup cooked	8	Complete protein grain, also rich in fiber
Pumpkin Seeds	1 oz	8.8	High in magnesium, great for snacking
Tofu (firm)	100g	16.5	Versatile, absorbs flavors well
Peanut Butter	2 Tbsp	7	High in healthy fats and convenient
Spirulina	2 Tbsp	8	Superfood algae, high nutrient density

Combining Proteins for a Complete Profile

For those relying on incomplete proteins (most plant foods), combining complementary proteins throughout the day is a sound strategy to ensure all essential amino acids are consumed. While many staple plant foods are technically incomplete on their own, the need to meticulously combine them at every meal is a common misconception. A diverse diet of plant foods is enough to cover all amino acid bases over the course of a day. Classic pairings include rice and beans, hummus with whole-wheat pita, or lentil soup with sprouted grain bread. The vast variety of plant-based foods available today makes achieving this balance easier than ever before.

Conclusion: Fueling Your Body with High-Protein Plants

Contrary to old misconceptions, obtaining sufficient protein on a plant-based diet is not only achievable but also comes with added health benefits. From complete protein sources like soy and hemp to legumes, nuts, and seeds, the options are diverse and plentiful. By focusing on incorporating a variety of these high-protein plant foods, you can easily meet your daily protein needs while enjoying a nutrient-dense diet rich in fiber, vitamins, and minerals. Exploring these plant-based powerhouses empowers you to make informed, delicious, and healthy dietary choices for a well-fueled body.

For more detailed nutritional information on these and other vegan protein sources, check out the resources provided by the U.S. Department of Agriculture (USDA) at their official website.

Frequently Asked Questions

Seitan, which is made from vital wheat gluten, offers one of the highest protein contents among plant foods, with some products providing up to 25 grams of protein per 100 grams. Another strong contender is tempeh, a fermented soy product, which contains about 20 grams of protein per 100 grams.

A complete protein is a food source that contains all nine essential amino acids necessary for human dietary needs. Some plant-based foods, such as soy (tofu, tempeh, edamame), hemp seeds, and quinoa, are naturally complete proteins.

No, it is a common misconception that complementary proteins must be eaten in the same meal. By eating a varied diet of different plant-based protein sources throughout the day, you will naturally consume all the essential amino acids needed for optimal health.

Yes, pea protein is a very good source of plant-based protein, often available as a powder or in various meat alternative products. It is rich in several essential amino acids and can be easily incorporated into smoothies or shakes to boost protein intake.

When combined wisely and eaten as part of a balanced diet, plant proteins can be just as effective as animal protein for muscle repair and growth. Research shows that a mix of sources like soy and legumes can provide the same muscle-building benefits without the saturated fats found in some meat.

You can boost your protein intake without soy by focusing on a variety of non-soy legumes (like lentils and chickpeas), seeds (hemp, pumpkin, and chia), and nuts. Grains like quinoa and amaranth are also excellent sources, as is nutritional yeast.

Both seeds and nuts are excellent sources of protein and healthy fats. Some seeds, like hemp and pumpkin, offer a higher protein-to-calorie ratio than many nuts. However, variety is key, and incorporating both into your diet ensures a broader range of nutrients.