Plant-Based Protein Sources: 15 Foods Ranked by Protein

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Updated November 1, 2026

Sprouted chickpeas — Photo: Huhulenik, CC BY 3.0

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Quick answer: Top plant protein sources include seitan, tempeh, tofu, edamame, lentils, beans, chickpeas, peas, hemp seeds, pumpkin seeds, peanuts and soy milk. Eating a variety through the day covers your essential amino acids.

Protein figures below are approximate, based on USDA FoodData Central; check package labels for your brand.

Protein per serving (approx.)

Food	Serving	Protein
Seitan	3 oz	about 15-20 g (varies by brand)
Tempeh	3 oz	about 15-17 g
Firm tofu	3 oz	about 8-12 g (varies)
Edamame, shelled	1/2 cup	about 9 g
Lentils, cooked	1/2 cup	about 9 g
Black beans, cooked	1/2 cup	about 7-8 g
Chickpeas, cooked	1/2 cup	about 7 g
Green peas, cooked	1/2 cup	about 4 g
Peanut butter	2 tbsp	about 7-8 g
Hemp seeds	3 tbsp	about 9-10 g
Pumpkin seeds	1 oz	about 8-9 g
Soy milk	1 cup	about 6-8 g
Quinoa, cooked	1 cup	about 8 g
Oats, dry	1/2 cup	about 5 g
Almonds	1 oz	about 6 g

Complete protein

Soy foods like tofu, tempeh and edamame contain all essential amino acids. Other plant foods vary, but eating a mix of legumes, grains, nuts and seeds over the day covers your needs; you don't need to combine them at every meal.

Pantry picks

Textured vegetable protein (TVP)
Shelf-stable soy protein.
Check price on Amazon
Hemp seeds
Easy to sprinkle.
Check price on Amazon
Vital wheat gluten
Make seitan at home.
Check price on Amazon

We link to Amazon search results so you can compare current listings, prices and reviews yourself. We have not tested these products.

This is general nutrition information, not medical advice. If you're pregnant, breastfeeding, feeding children or managing a health condition, talk with a doctor or registered dietitian about your diet.

Plant protein powders compared

Type	Best for	Keep in mind	Link
Pea protein	Soy-free and dairy-free diets	Earthy taste; often blended	Check price on Amazon
Soy protein	A complete protein at a lower cost	Avoid if you have a soy allergy	Check price on Amazon
Brown rice protein	Allergy-friendly diets	Often combined with pea protein	Check price on Amazon
Plant protein blends	Balanced taste and texture	Check added sugar and third-party testing seals	Check price on Amazon

Prices change often, so we do not list them; check the current price on Amazon. As an Amazon Associate we earn from qualifying purchases. This table is our own summary to help you compare options. Nobody paid to be included.

Frequently asked questions

What plant food has the most protein?

Seitan, made from wheat gluten, is among the highest per serving, followed by tempeh and tofu.

Can you get enough protein on a vegan diet?

Yes, with a varied diet including legumes and soy foods.