Top 10 Best Vegan Protein Sources

So, where DO you get your protein from?


Food and Drug Administration (FDA) recommends 48-54 grams of protein per adult per day. It also advises 45-70 grams of protein per day for pregnant & lactating mothers.

Here’s a list of the top 10 best vegan protein sources that you should include in your diet.

  1. Spirulina

    Top 10 Best Vegan Protein Sources

    Protein makes up about 60 percent of Spirulina’s dry weight. That crowns it as one of the most nutrient dense foods on the planet.

    Try this excellent Super Green Spirulina Smoothie recipe from Minimalist Baker. It contains 6 grams of protein per serving.

    Protein / 100 gm. Protein / 1 tbsp
    60 grams 4 grams

  2. Tempeh

    Top 10 Best Vegan Protein Sources

    Soybeans are naturally cultured and fermented using a special fungus (Tempeh starter) to make a cake-like form, otherwise known as Tempeh.

    Originated from Indonesia, this staple source of protein is now famous all over the world.

    New to tempeh? Try this easy-to-prepare Tempeh from scratch.

    Already have some tempeh with you? We bet you’ll enjoy this delicious, out-of-the-world Peanut Sauce Tempeh Skewers. Each tempeh skewer has an astounding 15 grams of protein!

    Protein / 100 gm. Protein / 100 gm.
    19 grams 31 grams

  3. Firm Tofu

    Top 10 Best Vegan Protein Sources

    Tofu is a high-protein, low-fat soy product and has been a staple ingredient of East Asian cooking for centuries.

    It’s super versatile, and makes a ton of delicious vegan recipes. Like this luscious Chickpea Tofu Curry (with 15 grams of protein per serving) from our friends at Veganbell.

    Protein / 100 gm. Protein / 1 cup
    9 grams 20 grams

  4. Edamame

    Edamame Vegan Protein

    Edamame are green soybeans that are picked while they’re still young. They contain all nine amino acids (amino acids are the building blocks of proteins) that a human body requires, but cannot make itself.

    Edamame are eaten boiled or sautéed. Since they’re so young and immature, edamame pods are deliciously edible.

    Protein / 100 gm. Protein / 1 cup
    11 grams 18 grams

    Check out this Chili-Garlic Edamame recipe for inspiration (12 grams of protein per serving).


  5. Chickpeas

    Chickpeas Vegan Protein

    Our beloved Chickpeas (aka Garbanzo Beans) are on this list because of their impressive protein content. From Creamy Hummus, to Gluten-Free Savory Pancakes, you can make numerous dishes using this super versatile legume.

    Protein / 100 gm. Protein / 1 cup
    19 grams 39 grams


  6. Hemp Seeds

    Hemp Seeds Vegan Protein

    Hemp seeds are exactly that – the seeds of the Hemp plant, Cannabis sativa. Despite popular belief, hemp seeds do not cause intoxication as the THC tetrahydrocannabinol is astronomically low (less than 0.3 percent). 

    They are, however, high on our protein list as more than 25 percent of their total calories are from high quality protein.

    Protein / 100 gm. Protein / 2 tbsp
    31 grams 9 grams

    This Banana-Berry Pudding makes an incredible use of Hemp Seeds.


  7. Peanut Butter

    Peanut Butter Vegan Protein

    Protein / 100 gm. Protein / 2 tbsp
    25 grams 8 grams

  8. Lentils

    Lentils Vegan Protein

    Lentils are some of the most inexpensive and protein-rich foods. Brown, green, yellow, and red are some common lentils. 

    We highly recommend you try this Creamy Coconut Lentil Curry.

    Protein / 100 gm. Protein / 1 cup
    26 grams 50 grams


  9. Pumpkin Seeds

    Pumpkin Seeds Vegan Protein

    Pumpkin Seeds are right up there with Hemp Seeds with regards to the protein content. Sprinkle them on your salads, or your spirulina smoothie, and you’re good to go!

    Protein / 100 gm. Protein / 2 tbsp
    30 grams 8 grams

  10. Navy Beans

    Navy Beans Vegan Protein

    A hearty and healthy bowl of White Beans Soup recipe from HealthierSteps.

    Protein / 100 gm. Protein / 1 cup
    22 grams 46 grams

If you liked this post, you might also enjoy our list of Top 12 Vegan Substitutes for Newbie Vegans.


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