Top Plant-Based Protein Sources for Vegans & Vegetarians: Complete Guide

Switching to a vegetarian or vegan diet has become increasingly popular for various reasons, including animal welfare and environmental concerns, as well as health benefits such as improved heart function and better blood sugar control. 

One common question is, “Where and how do you get enough protein?” 

With thoughtful planning, plant-based diets can meet all your protein needs through foods rich in essential amino acids. 

In this blog, we explore the best vegan and vegetarian protein sources, comparing their nutritional value and offering tips for building a nutritious, high-protein diet.

What Is Protein and Why Does It Matter 

Proteins are made of amino acids. There are twenty amino acids found in nature that our body needs for the formation of proteins. Out of these twenty amino acids, nine are considered essential. These nine amino acids cannot be produced by our body and are therefore needed through our diet. 

The remaining eleven are considered non-essential amino acids since our bodies can produce them. Animal protein contains all eleven amino acids, but plant proteins at times contain fewer amino acids than animal proteins.

Read more – Protein: uses, function, benefits, requirement

20 High-Protein Vegan & Vegetarian Foods

Since some plant-based products have higher protein content than others, incorporating these foods into your diet will enrich it and make it more well-planned.

1) Lentils

Green or red lentils contain large amounts of protein, fibre and key nutrients, including iron and potassium. 

Cooked lentils contain 18 g of protein per cup. The type of fibres found in the lentils tends to feed the good bacteria in our colon (part of the large intestine). Thus promoting a healthy gut. 

Lentils are rich in folate, manganese, iron and large amounts of antioxidants.

2) Beans

Black, pinto, kidney and most other varieties of beans are among the most important staple foods. They also contain a high amount of protein per serving. They also contain excess amounts of carbohydrates, fibre, iron, folate, phosphorus, and potassium, among others. Most beans contain 15 grams of protein per cooked cup.

3) Tofu, tempeh

Soya is the ultimate source of vegan protein in our bodies. The protein content varies depending on how the soy is prepared.

• Tofu contains 12.7 grams of protein per 100 grams. It is made from bean curds pressed together in a process similar to cheese making.
• Tempeh contains 20.3 g per 100 g. It is made by cooking and slightly fermenting mature soya beans, then pressing them into a block.

Tofu doesn’t have much of its own. It tends to absorb the flavour of the ingredients with which it is prepared. Tofu and tempeh are both used in a variety of recipes.

4) Green peas

Green peas are a good source of protein as well as iron, magnesium and vitamins A, C and K, along with thiamine, folate, zinc, copper and several other B vitamins. Green peas contain nearly 15 grams of protein per cooked cup (160 grams), which is more than a cup of milk.

5) Peanuts

Peanuts are rich in protein, healthy fats and improve heart health. Peanut butter contains 3.6 grams per tablespoon, making peanut butter sandwiches a healthful, complete protein snack.

6) Almonds

They also contain a good amount of vitamin E, which is excellent for the skin and eyes. It provides 16.5 grams of protein per ½ cup.

Read more – Almond nutritional value and its benefits

7) Chia seeds

Chia seeds contain a high level of proteins, iron, calcium, selenium, magnesium, as well as omega-3 fatty acids. It is highly rich in antioxidants and other beneficial plant products. They are a complete source of protein, containing 2 grams of protein per tablespoon.

8) Potatoes

Potatoes are a high source of carbohydrates, along with other nutrients such as potassium and vitamin C. A large potato offers 8 grams of protein per serve.

9) Protein-rich vegetables and fruits

Dark-coloured leafy green vegetables are a rich source of protein. Vegetables such as broccoli, spinach, asparagus, sweet potato, potato, and sprouts typically contain 4-5 grams of protein per serving.

Fresh fruit contains comparatively less protein than vegetables. Among fruits, those containing high amounts of protein include Guava, Mulberry, Blackberry and bananas, which have about 2-4 grams of protein per cup.

10) Nuts

Nuts and seeds are great sources of protein, fibre, along with calcium, iron, selenium, phosphorus, and vitamin E. Try avoiding blanching and roasting of nuts, as it tends to damage their nutrient content.

11) Avocado

It is a protein-rich, vegetarian fruit highly popular among bodybuilders and fitness enthusiasts.

12) Chickpeas

Chickpeas are a type of bean with a high nutritional profile. The protein content in chickpeas is 7.3 grams per half-cup serving.

Read more- Health benefits of roasted chana

13) Quinoa

It is one of the most popular health foods, rich in protein, fibre, antioxidants, and minerals. The total protein content is 8.14 grams per cup.

14) Oats

Oats are considered to be superfoods. Oats contain a rich amount of protein, along with zinc, magnesium, folate, and phosphorus. 5 grams of protein and 4 grams of fibre are seen in half a cup of oats.

Read more – Health Benefits of Eating Oats and Oatmeal

15) Pumpkin seeds

Pumpkin seeds are another source of vegan protein. These seeds are rich in antioxidants and are often seen to reduce stress.

Why Protein Is Crucial for Plant-Based Diets

Protein is one of the most essential nutrients required for our body. Protein is necessary for:

• Building and repairing body cells and tissues
• Wound healing, having a diet rich in protein, promotes better healing capacity of cells
• It is a potent growth stimulator for hair, nails, muscles, and bones.
• Hormones are nothing but proteins.
• They also help in transportation and storage.

Takeaway

Protein is essential for muscle repair, hormone production, immune function, and more—and you don’t need animal products to get it. By incorporating a variety of plant-based sources, such as legumes, soy, seeds, nuts, and whole grains, vegetarians and vegans can easily meet or even exceed daily protein requirements. 

Remember to aim for balance by mixing different foods to ensure a complete amino acid profile. If you’re unsure you’re getting enough, comparing your diet with recommended protein targets or consulting a dietitian can help guide better choices. A well-planned plant-based diet supports not just protein needs, but overall health and vitality.

Truemeds is the place to go for those of you who are considering making the transition to a vegan diet and adding a vegan source of protein to your diet. You can choose from a wide range of protein powder options by consulting with our experts through telemedicine on our website. Here, you can find a wide variety of protein powders. These products are available at discounted prices and are delivered pan-India at your doorstep.

Expert Quote:

“A diverse mix of legumes, nuts, seeds, whole grains, and soy products can fully meet protein needs without animal foods.”

Dr Anubha Karol

Frequently Asked Questions (FAQs)

References:

• U.S. Department of Agriculture, Agricultural Research Service. (2024). Guava, common, raw. FoodData Central. https://fdc.nal.usda.gov/food-details/174291/nutrients
• U.S. Department of Agriculture, Agricultural Research Service. (2024). Cucumber, with peel, raw. FoodData Central. https://fdc.nal.usda.gov/food-details/174272/nutrients
• U.S. Department of Agriculture, Agricultural Research Service. (2024). Melon seeds, dried. FoodData Central. https://fdc.nal.usda.gov/food-details/172421/nutrients