Which Vegetarian Has the Highest Protein? A Definitive Guide

November 5, 2025 •

4 min read

While many believe it's difficult for vegetarians to consume enough protein, a wide variety of plant-based foods are excellent sources, with some even rivalling meat in protein density. The question of which vegetarian food has the highest protein is commonly asked, and the answer involves looking beyond just raw grams to consider the source's overall nutritional profile.

Quick Summary

Seitan and concentrated whey protein are among the most protein-dense vegetarian options by weight, while soy products and legumes also offer exceptional protein content for a well-rounded diet.

Key Points

Highest Protein Source: Seitan, made from wheat gluten, provides the highest protein concentration per 100g among vegetarian foods, with up to 75g uncooked and around 25g cooked.
Complete Proteins: Soy products (tofu, tempeh, edamame), quinoa, hemp seeds, and eggs are 'complete' proteins, containing all nine essential amino acids.
Diverse Sources: A balanced intake of diverse protein sources like legumes, nuts, seeds, and grains ensures all essential amino acids are consumed, even without strict meal pairing.
Digestibility: Fermented soy products like tempeh can improve protein digestibility and offer beneficial probiotics for gut health.
Protein Needs: Vegetarians can easily meet and exceed daily protein requirements by incorporating a variety of protein-rich foods, including dairy and eggs if included in their diet.
Protein Density: While seitan offers the most grams per 100g, other sources like whey protein powder and certain concentrated plant proteins also boast very high protein density.

Seitan: The Protein Champion

Often overlooked, seitan is derived from wheat gluten and is the most concentrated source of plant-based protein available. A cooked 100-gram serving can contain around 25 grams of protein, a figure comparable to many animal proteins. Because it is made from gluten, individuals with celiac disease or gluten sensitivity should avoid it. For everyone else, seitan's firm, meat-like texture makes it an incredibly versatile meat substitute in stir-fries, stews, and sandwiches.

How Seitan is Made and Used

Seitan is created by kneading wheat flour with water to develop the gluten, then washing away the starch. The resulting gluten mass is then cooked and often marinated to add flavor. Unlike many processed alternatives, seitan is a whole food that provides a complete protein profile, especially when paired with other grains throughout the day to ensure a full spectrum of amino acids. It is also a good source of selenium and contains small amounts of iron and phosphorus.

Powerful Plant-Based Contenders

Beyond seitan, the vegetarian and vegan worlds offer a treasure trove of protein-rich foods. A balanced intake of these sources is key to a healthy diet and optimal nutrient absorption.

Soy Products: Versatile and Complete

Soybeans are one of the few plant-based complete proteins, containing all nine essential amino acids. This makes them a fundamental source for vegetarians and vegans.

Tofu: Made from condensed soy milk, tofu is available in varying firmness levels. A 100-gram serving of firm tofu contains approximately 12–20 grams of protein. It is also a great source of calcium and iron.
Tempeh: A fermented soybean product, tempeh is known for its nutty flavor and firm, hearty texture. A 100-gram serving can provide around 19 grams of protein, and the fermentation process adds probiotics, which can aid gut health.
Edamame: These immature soybeans boast over 18 grams of protein per cooked cup (155g) and are also rich in fiber, folate, and vitamin K.

Legumes: The Foundational Protein

Beans, lentils, and peas are mainstays of vegetarian diets for good reason. They are economical, widely available, and brimming with protein and fiber.

Lentils: A powerhouse of nutrition, cooked lentils offer about 9 grams of protein per 1/2 cup. They also provide over half your daily fiber needs in a single cup.
Beans: Varieties like black beans, kidney beans, and chickpeas deliver a solid protein punch, with most types containing around 15 grams of protein per cooked cup.
Green Peas: A surprisingly good source, green peas contain almost 9 grams of protein per cooked cup and are rich in vitamins C and K.

Nutrient-Dense Nuts and Seeds

Small but mighty, nuts and seeds are excellent sources of protein, healthy fats, and micronutrients.

Hemp Seeds: Offering 10 grams of protein per 3 tablespoons, hemp seeds are a complete protein source rich in omega-3 and omega-6 fatty acids.
Pumpkin Seeds (Pepitas): An ounce of pumpkin seeds provides over 8 grams of protein and is an excellent source of magnesium and healthy fats.
Nuts and Nut Butters: A handful of nuts like peanuts or almonds provides a healthy dose of protein, with peanut butter containing 7 grams of protein per 2 tablespoons.

Other Sources for Lacto-Ovo Vegetarians

For vegetarians who consume dairy and eggs, additional high-protein options are available:

Whey Protein Powder: For those aiming to maximize intake, whey protein can contain up to 75g of protein per 100g.
Greek Yogurt: This dairy product provides about 18 grams of protein per 7 ounces (200g), plus probiotics and calcium.
Cottage Cheese: With around 14 grams of protein per 1/2 cup, cottage cheese is a classic vegetarian protein source.
Eggs: Each large egg contains about 6 grams of complete protein, along with important vitamins and minerals like choline and B12.

High-Protein Vegetarian Foods Comparison

To illustrate the differences, here is a comparison of common vegetarian protein sources based on their approximate protein content per standard serving (note: protein density can vary based on preparation and brand):


Food (Standard Serving)	Approximate Protein Content	Protein Type	Notes
Seitan (100g cooked)	25g	Complete (wheat gluten)	Not for gluten-sensitive individuals.
Tofu, Firm (100g)	12-20g	Complete (soy)	Absorbs flavors well.
Tempeh (100g)	~19g	Complete (fermented soy)	Contains probiotics.
Lentils (1/2 cup cooked)	~9g	Incomplete (legume)	Great source of fiber.
Greek Yogurt (7 oz)	~18g	Complete (dairy)	Includes probiotics; high in calcium.
Edamame (1 cup shelled)	~18g	Complete (soy)	Also rich in fiber.
Hemp Seeds (3 Tbsp)	~10g	Complete (seed)	High in omega-3s.
Quinoa (1 cup cooked)	~8g	Complete (pseudocereal)	Also a good fiber source.
Peanut Butter (2 Tbsp)	~7g	Incomplete (legume/nut)	Pair with whole grains for complete protein.
Egg (1 large)	~6g	Complete (dairy/egg)	Contains vitamin D.

Maximizing Protein with Combinations

While seitan and soy are complete proteins, most other plant-based sources are incomplete, meaning they lack one or more essential amino acids. However, this is not a concern for a varied diet. By combining different types of protein sources throughout the day, vegetarians can easily meet all their amino acid needs. Examples include rice and beans, hummus with whole-wheat pita, or a quinoa salad with nuts and seeds. The key is dietary diversity.

The Verdict: The Role of Seitan and Variety

In the final analysis, for a vegetarian seeking the absolute highest protein content by weight, seitan is the clear frontrunner among plant-based options. However, this answer should not overshadow the incredible value of other vegetarian proteins. Soy products like tofu and tempeh offer complete protein with added benefits like probiotics and minerals. Legumes, nuts, and seeds provide a crucial foundation of protein and fiber, ensuring fullness and satiety. For lacto-ovo vegetarians, dairy and eggs add complete and highly bioavailable protein options. Ultimately, focusing on a diverse diet filled with a mix of these high-protein foods is the most effective and healthiest strategy for a vegetarian.

Visit the American Heart Association for more on plant-based protein.

Frequently Asked Questions

Seitan is a food made from wheat gluten and is the most protein-dense plant-based source available. While it contains all essential amino acids, its composition makes it high in protein. However, because it is essentially wheat gluten, it is not suitable for those with celiac disease or gluten intolerance.

No, you can build muscle effectively on a plant-based diet. While some plant proteins are 'incomplete' (lacking one or more essential amino acids), consuming a variety of sources throughout the day easily provides all necessary amino acids for muscle synthesis. Many vegetarian athletes use a combination of sources or a high-quality vegan protein powder for optimal results.

Of the whole soy products, tempeh is one of the most protein-dense, providing around 19 grams per 100 grams, due to its fermented nature. Firm tofu also contains a high amount, with about 12-20 grams per 100 grams.

The idea that you need to combine specific complementary proteins at every single meal is a misconception. Your body maintains a pool of amino acids, and as long as you consume a variety of protein sources over the course of the day, you will receive all the essential amino acids you need.

Excellent high-protein vegetarian breakfast options include tofu scramble with whole-grain toast, Greek yogurt topped with nuts and seeds, and oatmeal mixed with peanut butter and hemp seeds.

Yes, whey protein powder is a highly concentrated protein source derived from milk and is suitable for lacto-vegetarians. It is an efficient way to boost protein intake, especially for athletes, containing up to 75g of protein per 100g.

While legumes like lentils and beans are excellent protein sources, their protein content per serving is generally lower than seitan. For example, a 1/2 cup of cooked lentils has about 9g of protein, while a 100g serving of cooked seitan has significantly more, around 25g.