What food has the same protein as meat? A Deep Dive into High-Protein Alternatives

October 7, 2025 •

3 min read

According to the British Heart Foundation, soybeans are a complete protein comparable in quality to animal protein, offering a low-fat source of iron and fiber. So, what food has the same protein as meat? The good news is that meeting your protein needs is entirely possible with a variety of nutrient-dense alternatives available today.

Quick Summary

This guide explores high-protein meat alternatives, including seitan, tempeh, and legumes, some of which provide a complete amino acid profile. It provides a nutritional comparison to help you choose the best protein sources for your dietary needs.

Key Points

Complete Plant Proteins: Soy products like tofu and tempeh contain all nine essential amino acids, offering a protein quality similar to some animal sources.
Seitan's High Protein Content: With one of the highest protein concentrations among plant alternatives (around 25g per 100g), seitan effectively mimics the texture of meat but requires pairing with lysine-rich foods.
Legumes for Balanced Meals: Lentils, chickpeas, and beans are excellent, fiber-rich protein sources that can be combined with whole grains to ensure a complete amino acid intake over the day.
Diverse Intake is Key: For those on a plant-based diet, consuming a variety of protein sources is the most effective strategy to acquire all essential amino acids.
Nutrient-Dense Alternatives: Beyond protein, options like tempeh and lentils provide valuable fiber, prebiotics, and essential minerals, contributing to gut and overall health.
Fortification and Absorption: Individuals avoiding meat should be mindful of vitamin B12, often found in fortified soy products, and enhance iron absorption by pairing plant sources with vitamin C.

Understanding Protein: Quality vs. Quantity

Protein is an essential macronutrient for building and repairing tissues, producing hormones, and supporting bodily functions. When comparing protein sources, it is important to consider both the quantity (grams of protein) and the quality, which refers to its amino acid profile. There are 20 different amino acids, nine of which are essential, meaning the body cannot produce them on its own.

Animal proteins are considered "complete proteins" because they contain all nine essential amino acids. Most plant proteins are "incomplete," lacking sufficient amounts of one or more essential amino acids. However, combining different plant proteins can provide a complete amino acid profile. Research suggests a balanced intake of various whole foods is key. While animal protein is highly bioavailable, plant proteins often include fiber and antioxidants.

Top Plant-Based Foods with Comparable Protein to Meat

Many plant-based foods offer a protein profile that can compete with or exceed that of many types of meat.

Seitan: The High-Protein Powerhouse

Made from vital wheat gluten, seitan is known as 'wheat meat' due to its texture and high protein content, around 25 grams per 100-gram serving. It provides selenium, iron, and calcium. Those with gluten sensitivities should avoid it.

Soy Products: Complete and Versatile

Soybeans offer complete protein profiles in various forms:

Tofu: Condensed soy milk curd. Extra-firm tofu has about 10 grams of protein per 100 grams.
Tempeh: Fermented soybeans with probiotics. A 100-gram serving provides about 19 grams of protein.
Edamame: Young soybeans with up to 18 grams of protein per cup, rich in fiber and folate.

Legumes: The Foundation of Many Diets

Beans, lentils, and peas are essential protein sources:

Lentils: About 18 grams of protein per cooked cup, with fiber, iron, and folate.
Chickpeas: Around 15 grams of protein per cooked cup.
Beans: Varieties like black, kidney, and pinto offer about 15 grams per cooked cup. Combining beans with grains like rice creates a complete protein.

Whole Grains and Seeds

Some grains and seeds are good protein sources:

Quinoa: A complete plant protein, providing about 8 grams per cooked cup.
Hemp Seeds: Offer about 9 grams of protein in three tablespoons.
Buckwheat and Amaranth: Also considered complete proteins.

Nutritional Comparison: Meat vs. Plant-Based Alternatives


Feature	Lean Beef (100g, approx)	Seitan (100g)	Tempeh (100g)	Lentils (1 cooked cup)
Protein (grams)	26g	25g	19g	18g
Complete Protein	Yes	No*	Yes	No**
Fat (grams)	~3.5g	1.8g	6.8g	0.6g
Saturated Fat	Higher	Lower	Lower	Very Low
Fiber	0g	1.2g	8.5g	16g
Iron	Heme Iron	Non-Heme Iron	Fortified Non-Heme	Non-Heme Iron
Calcium	Trace	Trace	Good Source	Trace

*Note: Seitan is not a complete protein due to low lysine levels, which are found in legumes. **Note: Lentils and other legumes are incomplete but can be combined with grains for a complete protein.

Optimizing Plant Protein Intake

To maximize the nutritional benefits of plant-based foods:

Combine Proteins: Pair legumes and grains throughout the day.
Incorporate Fortified Foods: Use fortified soy products or B12 supplements, as B12 is typically not in plants.
Boost Iron Absorption: Combine iron-rich plant foods with vitamin C sources.
Cook for Digestibility: Cooking legumes can improve digestibility. Steaming tempeh can enhance its flavor absorption.
Diversify Your Diet: Eat a variety of protein sources to get all essential amino acids and nutrients.

Conclusion: Finding the Right Protein Path

No single plant-based food perfectly replicates meat's exact protein profile. However, many alternatives offer comparable or higher protein content with benefits like fiber and lower saturated fat. Seitan, tempeh, legumes, and grains can help you meet your needs. Focus on a diverse diet that fits your goals and preferences. For more on heart-healthy diets, the British Heart Foundation offers information.

Frequently Asked Questions

Seitan, or wheat gluten, is one of the highest-protein plant-based foods, containing approximately 25 grams of protein per 100-gram serving.

Yes, by eating a variety of plant-based protein sources throughout the day, you can get all nine essential amino acids. Complete plant protein sources like soy and quinoa also provide all essential amino acids in one food.

Research suggests that when protein quantity and other nutrients are matched, soy protein can be just as effective as meat protein for appetite control and satiety. Soy is also a complete protein with heart-health benefits.

Tempeh, a fermented soy product, offers a high protein content, with about 19 grams per 100-gram serving. It is also a complete protein and provides probiotics, fiber, and other nutrients.

High-protein legumes include lentils (approx. 18g/cup cooked), chickpeas (approx. 15g/cup cooked), and beans such as kidney, black, and pinto (approx. 15g/cup cooked).

Not necessarily. While convenient, some processed meat alternatives can be high in sodium and preservatives. It is best to check the label for ingredients and nutritional information.

To get enough iron, vegetarians and vegans can consume plant-based iron sources like lentils, chickpeas, and dark leafy greens. Pairing these foods with vitamin C-rich foods helps increase iron absorption.