Plant-Based Protein Sources (Vegan)
The best 100% plant protein sources, ranked by grams of protein per 100 g: soy products, seitan, legumes, nuts and seeds. Useful for vegans, vegetarians and anyone eating less meat.
Number 1: Pumpkin seeds, with 30.2 g.
| # | Food | Protein (100 g) | kcal / 100 g | Protein / 100 g | Serving |
|---|---|---|---|---|---|
| 1 | Pumpkin seeds | 30.2 g | 559 | 30.2 g | 28 g · 8.5 g P |
| 2 | Peanut butter | 25 g | 588 | 25 g | 16 g · 4 g P |
| 3 | Seitan | 25 g | 143 | 25 g | 120 g · 30 g P |
| 4 | Peanuts (dry-roasted) | 24.4 g | 585 | 24.4 g | 28 g · 6.8 g P |
| 5 | Almonds | 21.2 g | 579 | 21.2 g | 28 g · 5.9 g P |
| 6 | Sunflower seeds | 20.8 g | 584 | 20.8 g | 28 g · 5.8 g P |
| 7 | Tempeh | 20.3 g | 192 | 20.3 g | 120 g · 24.4 g P |
| 8 | Pistachios | 20.2 g | 560 | 20.2 g | 28 g · 5.7 g P |
| 9 | Ground flaxseed | 18.3 g | 534 | 18.3 g | 10 g · 1.8 g P |
| 10 | Cashews | 18.2 g | 553 | 18.2 g | 28 g · 5.1 g P |
| 11 | Soybeans (boiled) | 18.2 g | 172 | 18.2 g | 120 g · 21.8 g P |
| 12 | Tofu (firm) | 17.3 g | 144 | 17.3 g | 150 g · 26 g P |
| 13 | Textured soy protein (hydrated) | 17.2 g | 111 | 17.2 g | 120 g · 20.6 g P |
| 14 | Chia seeds | 16.5 g | 486 | 16.5 g | 15 g · 2.5 g P |
| 15 | Walnuts | 15.2 g | 654 | 15.2 g | 28 g · 4.3 g P |
| 16 | Hazelnuts | 15 g | 628 | 15 g | 28 g · 4.2 g P |
| 17 | Brazil nuts | 14.3 g | 659 | 14.3 g | 10 g · 1.4 g P |
| 18 | Falafel | 13.3 g | 333 | 13.3 g | 85 g · 11.3 g P |
| 19 | Rolled oats (dry) | 13.2 g | 379 | 13.2 g | 40 g · 5.3 g P |
| 20 | Popcorn (air-popped) | 12.9 g | 387 | 12.9 g | 25 g · 3.2 g P |
How we built this list
Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.
Frequently asked questions
Is plant protein complete?
Soy is complete. Others can be lower in some amino acid, but combining legumes and grains over the day (like rice and beans) solves it.
Which legume has the most protein?
Among cooked legumes, soybeans, lentils and chickpeas are at the top. See the exact values in the table.
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