24 Vegan Protein Sources for a Plant-Based Diet

24 Vegan Protein Sources for a Plant-Based Diet

Leading a plant-based diet, or at least one that minimizes animal products, is no small feat when you haven’t always eaten that way.

Any change is difficult, especially when it comes to your diet.

Needless to say, eating plant-based can be tricky…. especially when it comes to eating enough protein.

Most people get their protein from animal sources, like eggs, bacon, milk, chicken, and the like which clearly aren’t vegan.

So what are you supposed to eat?

Well, there’s actually an abundance of healthy plant-based sources of protein you can add to your diet

Link to vegan protein powder

If you’re vegetarian, vegan, or just try to limit

Chances are, you’ve been asked, “But where do you get your protein???” as if they actually cared about the macronutrients you’re consuming.

Well, there are many different plant-based sources of protein that Mother Nature provided us with, and they’re even better than animal protein.

Every animal-based protein source is a complete protein, whereas not every plant-based protein source is.

What is Protein?

Due to this, it’s extremely important to eat a variety of plant protein sources to ensure you’re getting enough of each essential amino acid.

Remember, each macronutrient plays a specific key role in your health and wellness and the same goes for each amino acid.


1. Black Beans

One cup (172 grams) contains 15.2 grams protein (1).

2. Lentils

One cup (198 grams) contains 17.9 grams protein (2).

3. Chickpeas

One cup (164 grams) contains 14.5 grams protein (3).

4. Peas

One cup (145 grams) contains 7.9 grams protein (4).

5. Soybeans

One cup (186 grams) contains 67.9 grams protein (5).

6. Edamame

One cup (155 grams) contains 16.9 grams protein (6).


7. Almonds

One cup (92 grams) contains 19.5 grams protein (7).

8. Walnuts

One cup (117 grams) contains 17.8 grams protein (8).

9. Cashews

100 grams contains 18.2 grams protein (9).

10. Brazil Nuts

One cup (133 grams) contains 19 grams protein.


11. Pumpkin Seeds

One cup (64 grams) contains 11.9 grams protein (10).

12. Chia Seeds

100 grams contains 15.6 grams protein (11).

13. Hulled Hemp Seed Hearts

Hemp seed hearts

Three tablespoons (30 grams) contains 10 grams protein.

Ancient Grains 

14. Quinoa

One cup (185 grams) contains 8.1 grams protein (12).

15. Amaranth

One cup (246 grams) contains 9.3 grams protein (13).

16. Farro

A quarter cup (52 grams) uncooked contains 7 grams protein.

Modern Grains

17. Wheat


One cup (120 grams) contains 16.4 grams protein (17).

18. Barley

One cup (200 grams) uncooked contains 19.8 grams protein (14).

19. Oats

One cup (81 grams) contains 10.6 grams protein (15).

20. Buckwheat

One cup (120 grams) contains 15.1 grams protein (16).


21. Spirulina

One quarter cup (28 grams) contains 16 grams protein.

22. Tofu

One-half cup (124 grams) contains 10 grams protein.

23. Tempeh

One cup (166 grams) contains 31 grams protein.

24. Seitan

Wheat gluten, usually used to make vegan meat substitutes

100 grams contains 75 grams protein.

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