12 Best Vegan Protein Sources
Building a high-protein vegan diet is easier than most people think. Plant-based proteins from legumes, grains, nuts, and seeds provide all the essential amino acids when eaten in variety throughout the day. Here are the best vegan protein sources to help you meet your daily targets.
The Rankings
Soybeans
Delivering 29.0g of plant-based protein per 1 cup cooked (172g), soybeans is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Tempeh
Delivering 20.0g of plant-based protein per 1 cup (166g), tempeh is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Lentils
Delivering 18.0g of plant-based protein per 1 cup cooked (198g), lentils is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Edamame
Delivering 18.0g of plant-based protein per 1 cup shelled (155g), edamame is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
White Beans
Delivering 17.0g of plant-based protein per 1 cup cooked (179g), white beans is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Split Peas
Delivering 16.0g of plant-based protein per 1 cup cooked (196g), split peas is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Tofu
Delivering 15.0g of plant-based protein per 1/2 cup (126g), tofu is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Black Beans
Delivering 15.0g of plant-based protein per 1 cup cooked (172g), black beans is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Chickpeas
Delivering 15.0g of plant-based protein per 1 cup cooked (164g), chickpeas is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Kidney Beans
Delivering 15.0g of plant-based protein per 1 cup cooked (177g), kidney beans is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Pinto Beans
Delivering 15.0g of plant-based protein per 1 cup cooked (171g), pinto beans is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Navy Beans
Delivering 15.0g of plant-based protein per 1 cup cooked (182g), navy beans is a versatile vegan staple that works in stir-fries, salads, bowls, and more.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🫘 Soybeans | 298 | 29.0g | 17.0g | 15.0g | 10.0g |
| 2 | 🫐 Tempeh | 192 | 20.0g | 8.0g | 11.0g | 0.0g |
| 3 | 🫘 Lentils | 230 | 18.0g | 40.0g | 0.8g | 16.0g |
| 4 | 🫘 Edamame | 188 | 18.0g | 13.0g | 8.1g | 8.1g |
| 5 | 🫘 White Beans | 249 | 17.0g | 45.0g | 0.6g | 11.0g |
| 6 | 🫘 Split Peas | 231 | 16.0g | 41.0g | 0.8g | 16.0g |
| 7 | 🫐 Tofu | 144 | 15.0g | 3.5g | 9.0g | 2.3g |
| 8 | 🫘 Black Beans | 227 | 15.0g | 41.0g | 0.9g | 15.0g |
| 9 | 🫘 Chickpeas | 269 | 15.0g | 45.0g | 4.2g | 12.0g |
| 10 | 🫘 Kidney Beans | 225 | 15.0g | 40.0g | 0.9g | 11.0g |
| 11 | 🫘 Pinto Beans | 245 | 15.0g | 45.0g | 1.1g | 15.0g |
| 12 | 🫘 Navy Beans | 255 | 15.0g | 47.0g | 1.1g | 19.0g |
Calory makes tracking calories simple and beautiful. Download Now
Summary and Recommendations
The foods listed above represent some of the best choices for vegan protein sources. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
Track your nutrition in Calory
Scan barcodes, search foods, or use AI-powered photo recognition. Calory makes calorie tracking effortless.