Plant-Based Protein Sources: 15 Best Foods to Include in Your Diet

Plant-based protein sources include legumes, soy products, nuts, seeds, whole grains and certain vegetables. Foods such as lentils, chickpeas, tofu, tempeh, kidney beans, pumpkin seeds and quinoa can help meet daily protein requirements while providing additional nutrients, including dietary fibre, iron, magnesium and healthy fats.

A well-planned vegetarian or vegan diet can provide sufficient protein through a variety of plant foods. The most suitable choices depend on their protein content, serving size, nutritional composition and individual dietary requirements. Understanding these sources makes it easier to build balanced meals that support everyday health, muscle maintenance and physical activity.

What Are Plant-Based Protein Sources?

Plant-based protein sources are foods derived from plants that provide dietary protein. Protein is made up of amino acids, which the body uses to build and repair tissues, maintain muscles and perform essential biological functions.

Unlike animal-based foods, which generally provide protein without dietary fibre, many plant protein sources also contain fibre, complex carbohydrates, vitamins, minerals and unsaturated fats.

Common categories include:

• Legumes and pulses: Lentils, chickpeas, kidney beans, black beans and peas.
• Soy products: Tofu, tempeh, edamame, soybeans and soy milk.
• Nuts and seeds: Almonds, peanuts, pumpkin seeds, chia seeds and hemp seeds.
• Whole grains: Quinoa, oats, buckwheat and brown rice.
• Other sources: Seitan, textured vegetable protein and nutritional yeast.

Including different categories throughout the day can help provide adequate protein and a broader range of nutrients.

Best Plant-Based Protein Sources and Their Protein Content

Different plant foods provide different amounts of protein. The following table offers approximate values per 100g. Cooked foods and dry foods are listed separately because their water content significantly affects protein concentration.

These figures are approximate and can vary by food variety, brand, preparation method and moisture content. Dry seeds and TVP are more concentrated than cooked legumes because they contain less water. Their values should not be interpreted as equivalent serving sizes.

High-Protein Legumes and Pulses

Legumes and pulses are practical sources of plant-based protein, particularly for people following vegetarian or vegan diets. They are also rich in dietary fibre and can contribute iron, folate and other essential nutrients.

Lentils

Lentils provide approximately 9g of protein per 100g when cooked. They are available in varieties such as red, green, brown and black lentils. Their versatility makes them suitable for soups, curries, salads and other everyday meals.

Chickpeas

Cooked chickpeas contain approximately 8.9g of protein per 100g. They also provide fibre and carbohydrates, making them useful in meals that require both protein and energy. Chickpeas can be used in hummus, salads, roasted snacks and curries.

Kidney Beans and Black Beans

Cooked kidney beans and black beans provide approximately 8–9g of protein per 100g, depending on the variety and preparation. They also contribute fibre and minerals. Adding beans to rice dishes, soups, wraps and salads is a convenient way to increase plant protein intake.

Soy-Based Protein Sources

Soybeans are among the most useful plant protein sources because they provide all nine essential amino acids in adequate proportions. Soy-based foods also offer flexibility for different meals and dietary preferences.

Tofu

Tofu is made from soy milk and is available in different textures, including soft, firm and extra-firm varieties. Firm tofu generally provides around 12–17g of protein per 100g, although the exact amount depends on the product.

It can be grilled, stir-fried, baked or added to soups and curries.

Tempeh

Tempeh is a fermented soybean product with a firm texture. It typically provides around 19–20g of protein per 100g. Its relatively concentrated protein content makes it a useful option for plant-based meals.

Edamame and Soy Milk

Edamame consists of young soybeans and can be eaten boiled, steamed or added to salads and grain bowls. Soy milk also contributes protein, particularly when made from whole soybeans. Unsweetened varieties can be used in smoothies, cereals and cooking.

Textured vegetable protein (TVP), another soy-based product, is a concentrated protein ingredient often used as a substitute for minced meat in curries, sauces and other dishes.

Nuts and Seeds: Protein Alongside Healthy Fats

Nuts and seeds provide protein along with unsaturated fats, fibre and minerals. They are energy-dense, so portion sizes matter when incorporating them into everyday meals.

• Pumpkin seeds: Provide around 30g of protein per 100g and also contain minerals such as magnesium and zinc.
• Hemp seeds: Shelled hemp seeds contain approximately 31g of protein per 100g and provide unsaturated fats.
• Chia seeds: Supply protein, fibre and the plant-based omega-3 fatty acid alpha-linolenic acid (ALA).
• Almonds: Provide around 21g of protein per 100g, alongside vitamin E and unsaturated fats.
• Peanuts and peanut butter: Offer protein and healthy fats, although their calorie content should be considered.

These foods can be added to oatmeal, smoothies, salads and snacks. Smaller everyday portions are generally more practical than treating nuts and seeds as the main source of dietary protein.

Whole Grains and Other Plant Protein Sources

Whole grains contribute additional protein and can complement legumes, soy products and vegetables in balanced meals.

Quinoa provides approximately 4.4g of protein per 100g when cooked. It is also recognised as a complete plant protein because it contains all nine essential amino acids in adequate proportions. Oats, brown rice and buckwheat provide additional protein, fibre and carbohydrates.

Two other sources are worth considering:

• Seitan: Made primarily from wheat gluten, seitan is a concentrated protein source often used in meat alternatives. It is unsuitable for people with coeliac disease or those who need to avoid gluten.
• Nutritional yeast: This ingredient adds a savoury flavour to meals and can contribute protein. Some products are fortified with vitamin B12, but not all nutritional yeast contains added B12. Check the product label.

Plant protein powders made from pea, soy, rice or blended plant proteins can also help increase protein intake when ordinary food choices do not meet individual requirements. They are concentrated supplements rather than whole-food protein sources.

Can You Get Complete Protein from Plant-Based Foods?

Yes. Some plant foods provide all nine essential amino acids in adequate proportions. These are known as complete proteins.

Examples include:

• Soybeans and soy-based foods such as tofu and tempeh.
• Quinoa.
• Buckwheat.

Many other plant foods also contain all nine essential amino acids, but one or more may be present in relatively low proportions compared with the body’s requirements.

Eating a variety of protein-rich plant foods throughout the day helps provide a broader range of amino acids. It is generally not necessary to combine specific complementary proteins at every meal.

How to Get Enough Protein on a Plant-Based Diet

The recommended protein intake for many healthy adults is approximately 0.8g per kilogram of body weight per day. This is a general reference, not a universal target. Protein requirements can differ with age, physical activity, pregnancy, breastfeeding, health conditions and muscle-building goals.

A practical approach is to include a meaningful protein source in each main meal. For example:

• Breakfast: Oatmeal with soy milk, chia seeds and peanut butter.
• Lunch: Lentil curry with brown rice and vegetables.
• Snack: Roasted chickpeas, edamame or a handful of nuts.
• Dinner: Tofu, tempeh or beans with quinoa and vegetables.

People aiming to build or maintain muscle should pay attention to total daily protein intake, adequate energy consumption and regular resistance training. Plant protein can support muscle development when these factors are addressed.

Those following a fully vegan diet should also plan for nutrients that may require particular attention, including vitamin B12, iron, calcium, zinc, iodine and omega-3 fatty acids. Reliable vitamin B12 sources include fortified foods and appropriate supplements. Individual dietary advice can be useful when nutritional needs are higher or more complex.

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