High-Protein Vegan Foods: The Big List

The protein requirement can be well covered even without animal products. Particularly high-protein vegan foods are pulses such as lentils, chickpeas and beans, soy products such as tofu and tempeh, seitan, nuts and seeds as well as wholegrain cereals and pseudo-cereals such as quinoa. Anyone who combines these sources cleverly over the day takes in plenty of protein and all important amino acids. This list shows the best plant-based protein providers with their values and explains how to put together your meals so that they supply high-quality protein.

Why protein is so important

Protein is a basic building block for muscles, enzymes, hormones and the immune system. According to the authorised EU statements: protein contributes to a growth in muscle mass, protein contributes to the maintenance of muscle mass and protein contributes to the maintenance of normal bones. For a vegan diet it is decisive to keep an eye not only on the total amount but also on the variety of sources. This is because plant-based foods differ in how much of the individual essential amino acids they contain. Through clever combining, the sources complement each other and together supply a complete amino acid profile. A widespread misconception is that a plant-based diet automatically supplies too little protein. In fact, many people cover their requirement easily with a varied vegan diet – decisive is the conscious selection of the right foods and a sufficient total amount over the day.

Pulses: the basis

Pulses are the foundation of a protein-rich plant-based diet. Besides protein, they also supply dietary fibre, iron and complex carbohydrates.

• Lentils: around 9 g protein per 100 g cooked, about 24 g raw
• Chickpeas: approx. 9 g protein per 100 g cooked
• Kidney beans and black beans: about 8–9 g per 100 g cooked
• Peas: around 5–7 g protein per 100 g
• Lupins: particularly high in protein, with up to 16 g per 100 g in processed form

Soy products and seitan

Soy products are among the most productive plant-based protein sources and additionally supply all essential amino acids in good amounts.

• Tempeh: about 19 g protein per 100 g, fermented and nutty in flavour
• Tofu: around 8–16 g per 100 g depending on firmness
• Edamame: approx. 11 g protein per 100 g
• Soy flakes and textured soy protein: very high protein content, ideal for hearty dishes
• Seitan: made from wheat protein, with around 25 g protein per 100 g – but not gluten-free

Nuts, seeds and kernels

Nuts and seeds supply protein together with healthy fats, minerals and dietary fibre. Since they are energy-dense, they are suitable above all as a supplement.

• Hemp seeds: about 31 g protein per 100 g, plus a good amino acid profile
• Pumpkin seeds: around 30 g protein per 100 g
• Peanuts and almonds: approx. 25 g and 21 g per 100 g respectively
• Chia seeds and flaxseeds: about 17–20 g protein per 100 g
• Sunflower seeds: around 21 g per 100 g

Grains and pseudo-cereals

Grains also contribute to the protein supply – above all in wholegrain form and as pseudo-cereals with a particularly favourable amino acid profile.

• Quinoa: about 4–5 g protein per 100 g cooked, with all essential amino acids
• Amaranth: similar to quinoa, rich in lysine
• Oats: around 13 g protein per 100 g raw
• Wholegrain bread and wholegrain pasta: solid protein amounts as an everyday basis

Combining amino acids cleverly

Individual plant-based foods do not always contain all essential amino acids in optimal amounts. Grains, for example, are low in lysine, while pulses are rich in it. If you combine both – for example lentils with rice, beans with corn or hummus with wholegrain bread – the profiles complement each other into a complete protein. This combination does not have to happen in a single meal; spread over the day is usually enough. Anyone who chooses a varied diet from pulses, soy products, nuts and wholegrain cereals every day is usually well supplied. The principle was formerly known as a strict rule, but today is regarded as more relaxed: as long as the diet remains varied over the day, the body balances the amino acids from different meals. Nine amino acids are considered essential, which the body cannot produce itself and has to take in through food. With a purely plant-based diet, lysine is above all the amino acid to pay attention to – it is found in plenty in pulses and soy products. Anyone who plans these groups in daily usually need not worry about the amino acid supply.

Keeping an eye on further nutrients

A vegan diet with the named foods supplies not only protein but also many minerals. Pulses and wholegrain cereals are good iron sources, nuts and seeds supply zinc and magnesium, and soy products additionally contribute calcium if they are fortified with it. The absorption of plant-based iron can be improved by eating vitamin-C-rich foods such as peppers, citrus fruits or berries alongside. Independently of the protein question, vitamin B12 is considered the critical nutrient of a purely plant-based diet, which should be reliably supplemented – with a vegan diet this is professionally undisputed. A conscious selection of varied plant-based foods, together with a secured B12 supply, ensures that a vegan diet remains rich in nutrients and balanced.

Protein for sport and muscle building

Anyone who regularly does strength training or wants to build muscle in a targeted way has a somewhat higher protein requirement. This too can be covered purely with plants, but requires a little more planning. It is sensible to distribute the protein intake over several meals during the day instead of taking it all in one portion. A combination of soy products, pulses and grains at every main meal supplies not only the necessary amount but also a favourable amino acid profile. Soy protein performs particularly well in studies on usability and is therefore well suited for those who are physically active. After training too, a protein-rich meal with tofu, tempeh, lentils or chickpeas is a practical choice. According to the authorised EU statements: protein contributes to a growth in muscle mass. Anyone who trains very intensively can, in case of doubt, have their individual requirement clarified by an expert.

Daily requirement and absorption tips

The German Nutrition Society recommends adults a reference value of about 0.8 grams of protein per kilogram of body weight per day. With a purely plant-based diet, somewhat more can be sensible, since plant protein is sometimes less well usable. Soaking, sprouting and sufficient cooking of pulses improves the digestibility and the availability of the nutrients. Vitamin C with meals additionally promotes iron absorption from plant-based sources. Anyone who does a lot of sport or wants to build muscle mass best distributes the protein portions over several meals.

Practical examples for the day

What a high-protein vegan diet feels like in everyday life is shown by a look at concrete meals. For breakfast, a porridge of oats with soy drink, nuts and seeds is suitable, which already supplies a solid protein portion. At lunch, a bowl with quinoa, chickpeas, plenty of vegetables and a tahini dressing scores points. A snack of edamame or hummus with wholegrain bread bridges the afternoon, and in the evening tofu or tempeh in a vegetable pan provides the finish. Lentil stew, chilli sin carne with beans or a wholegrain pasta dish with soy bolognese are also productive classics. Anyone who knows such building blocks covers their protein requirement quite incidentally, without having to constantly calculate. Above all it is important to consciously plan a good protein source at every main meal.

Suitable products

Anyone who wants to supplement their plant-based diet in a targeted way can fall back on an amino acid complex that bundles all essential amino acids together with further co-factors. Protein and individual amino acids contribute as building blocks to the maintenance of muscle mass. Such a preparation does not replace a balanced diet, but it can be a practical supplement. In the case of existing illnesses or during pregnancy and breastfeeding, the intake of food supplements should be discussed with a doctor beforehand.

Frequently asked questions (FAQ)

Which vegan food has the most protein?

Among the most high-protein vegan foods are seitan with around 25 g, hemp seeds with about 31 g and pumpkin seeds with around 30 g protein per 100 g. In terms of customary portions, tempeh and pulses also supply a lot of protein.

Can the protein requirement be covered purely with plants?

Yes, with a varied selection of pulses, soy products, nuts, seeds and wholegrain cereals, the protein requirement can be well covered. It is important to vary the sources so that all essential amino acids are taken in.

Do I have to combine protein sources in every meal?

No, it is usually enough to eat different plant-based protein sources spread over the day. The body brings together the amino acids from different meals.

How much protein do I need per day?

The DGE reference value is about 0.8 g protein per kilogram of body weight daily. With a purely plant-based diet or a lot of sport, somewhat more can be sensible.

Are soy products a complete protein source?

Soy products such as tofu, tempeh and edamame supply all essential amino acids in good amounts and are therefore considered a particularly high-quality plant-based protein source.