47 High-Protein Plant-Based Foods (That Make It Easy to Get Enough Protein on a Vegan Diet)

Let’s be honest—one of the most common questions about plant-based or vegan eating is: “But where do you get your protein?” It’s a fair question! Most of us were raised on meals built around meat as the star of the plate. So when you take it away, it’s natural to wonder what fills that protein gap.

Here’s the surprise: plants have plenty of protein. In fact, the very animals people eat for protein get their protein from plants! Foods like lentils, quinoa, tofu, whole grains, and even veggies like Brussels sprouts contain protein—and when you start to look closer, you’ll see just how easy it is to meet your protein needs the plant-powered way.

In this article, we'll cover how getting high protein plant-based foods can be easy, fun, and tasty!

Absorbability of Plant Protein

Another common question is how well our bodies absorb plant protein compared to animal protein. The good news? Quite well! About 85-90% of plant protein is absorbed, meaning only a small amount—roughly 10-15%—isn’t utilized.

To put that into perspective, if your daily goal is 60 grams of protein, you might simply aim for about 65-70 grams of plant-based protein instead. That small difference is easy to make up with just a few extra bites of tofu, a spoonful of hemp seeds, or a slice of whole grain bread.

In other words, your body is highly efficient at using plant proteins—you just might need a little more volume (and variety) to hit your target. And since those extra bites come packed with fiber, antioxidants, and anti-inflammatory compounds, it’s a win-win for your health.

Are Plant Proteins Complete?

Here’s another big question: Are plant proteins “complete”?

Let’s break it down. Proteins are made up of 22 amino acids, nine of which are considered essential—meaning your body can’t make them on its own, so you have to get them from food.

All plants contain all nine essential amino acids. However, some plants are a little lower in certain ones. For example, whole grains tend to be lower in lysine, while beans are lower in methionine. That’s why pairing foods like rice and beans has long been seen as a way to create a “complete protein.”

But here’s the modern science: you don’t need to combine specific foods in the same meal to get all your essential amino acids. Your body maintains what’s called an amino acid pool that it draws from throughout the day. As long as you’re eating enough calories and a variety of plant-based foods—grains, beans, nuts, seeds, and veggies—you’re giving your body all it needs to build and repair protein structures anytime it wants.

So go ahead and enjoy your lentil soup for lunch and your quinoa bowl for dinner—your body’s got the rest covered.

Consider the Protein Package, Not Just the Protein

When choosing foods for their protein content, it’s important to look beyond the grams on the label and consider what comes with that protein. Think of it as the protein package—all the nutrients (or not-so-great extras) that tag along.

For example, a 3-ounce steak delivers about 26 grams of protein—but it also comes with saturated fat, cholesterol, and heme iron (linked to a higher risk of heart disease, cancer, and diabetes). It may also contain hormones, antibiotics, and inflammatory carcinogenic compounds that are formed during cooking.

Now compare that to lentils. One cup offers 18 grams of protein plus 16 grams of fiber, zero cholesterol, and an abundance of anti-inflammatory phytonutrients that support heart, gut, and metabolic health. The same logic applies across the board when comparing plant proteins—like beans, quinoa, tofu, nuts, and seeds—to animal proteins such as pork, poultry, or dairy.

When you choose plant-based proteins, you’re not just getting protein—you’re getting the whole health-supportive package: fiber for digestion, antioxidants for longevity, and phytochemicals that protect your body from chronic disease. In short, plants give you all the protein you need and so much more.

47 High-Protein Plant-Based Foods

So, which plant-based foods provide protein? Here's the short list of 47 individual foods.

Soy foods

Tofu, tempeh, edamame, and soybeans are all great sources of protein. Soy has adequate amounts of all essential amino acids. Fun fact: Soy milk's protein content is equivalent to dairy milk with 7–8 grams of protein per cup. Whenever purchasing soy products, try to choose organic since most soy in the U.S. is genetically modified (organic ensures non GMO as well as minimal pesticides).

Protein in soy foods

Amount Protein (grams)

1/2 cup tofu 10

1/2 cup tempeh 15

1/2 cup edamame 8.5

1/2 cup soy beans 15

1 cup soy milk 7–8

Beans, peas, and lentils

Beans, peas, and lentils are staples in a plant-based diet and for good reason. They're chock-full of protein, fiber, minerals (like calcium, iron, and magnesium), vitamins (like B6 and folate), and phytonutrients. You can minimize the gastrointestinal side effects that sometimes come with beans by soaking dried beans in water for 24-48 hours before cooking them. (See our article on beans to learn how to cook beans starting with dried.) You can also rinse canned beans to decrease some of those gassy compounds.

Protein in beans, peas, and lentils

Amount (cooked) Protein (grams)

1 cup black beans 16

1 cup chickpeas 14.5

1 cup kidney beans 15

1 cup lima beans 11.5

1 cup mung beans 14

1 cup pinto beans 16

1 cup navy beans 15

1 cup peas 8

1 cup lentils 18

2 ounces legume pasta 12 (chickpea) – 21 (edamame)

Nuts and seeds

Nuts and seeds are packed with protein as well as healthy fats, which are critical for brain health, hormonal health, and absorbing certain nutrients. Nuts and seeds are also filled with fiber and phytonutrients that have been shown to reduce the risk of heart disease, cancer, and diabetes. Add them meals or snack on them daily.

Protein in nuts and seeds

Amount Protein (grams)

1/4 cup peanuts 9.5

1/4 cup almonds 7

1 ounce cashews 5

1/4 cup pistachios 6

1/4 cup walnuts 3

1/4 cup hazelnuts 5

1/4 cup pine nuts 4.5

2 Tbsps hemp seeds 6

2 Tbsps chia seeds 5

2 Tbsps flax meal 2

1 ounce pumpkin seeds 7

1 Tbsp sesame seeds 1.5

1 Tbsp black seeds 3

Whole grains

While most people think of carbohydrates when they think of grains, these nutrient-powered foods are also packed with protein. This is your green light to consume whole grains with each meal if possible. Consuming just 1/2 cup cooked grains per meal can help to foster a healthy gut, which may lead to improved metabolism, decreased inflammation, and a boost in mood.

Protein in whole grains

Amount (cooked) Protein (grams)

1 cup amaranth 9

1 cup quinoa 8

1 cup buckwheat 6

1 cup oatmeal 6

1 cup brown or black rice 10

1 cup wild rice 7

1 cup millet 6

1 cup sorghum 7

1 cup teff 8.5

1 sliced Dave's Killer Bread 5

1 sliced Ezekiel bread 5

4 ounces whole wheat pasta 6

Vegetables

While veggies aren't the most protein-packed plant-based foods, they do indeed have protein and it all adds up at the end of the day. I've analyzed diets where vegetables have contributed to a significant amount of the protein in someone's diet. The point is that veggies deserve protein credit too!

Protein in vegetables

Amount Protein (grams)

1 cup Brussels sprouts 5.5

1 cup broccoli 4

1 ear corn 4.5

1 medium potato 4.5

1 cup asparagus 3

Other

Other plant foods Protein (grams)

2 Tbsps nutritional yeast 8

1 Tbsp spirulina 4

Making Plant-Based Protein Fun & Easy

Plant-based eating and protein go hand in hand. From hearty lentils and nutty quinoa to crunchy nuts and creamy tofu, plants offer everything your body needs to thrive. Each bite delivers not just protein but also fiber, antioxidants, and powerful phytonutrients that support a healthy gut, clear mind, and strong body.

Whether you’re looking to build muscle, boost energy, or simply eat more whole foods, this list proves that plants have you covered. Start by adding a few of these protein-rich foods to your next meal and watch how easy—and delicious—it is to meet your protein goals the plant-powered way.

Want to make it even easier? Grab my free “5 Protein-Rich Sauces and Dressings” guide to add flavor and nutrients to any meal.