Best Protein Sources for Vegans

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Seitan is a popular vegetarian/vegan protein source. Gluten is wheat's primary protein. Cooked, it resembles meat more than many soy-based fake meats.

Tofu, tempeh, and edamame

Tofu, tempeh, and edamame are soybean-based East Asian foods. Soybeans have complete protein. They offer the body's vital amino acids.


Lentils include 18g of protein every cooked cup (198g). They're great in salads, soups, and spiced dahls.


Kidney, black, pinto, and most other beans are essential cultural staples and high in protein.

Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast.

Spelt and teff

Ancient grains include spelt and teff. Einkorn, barley, sorghum, and farro are others.

Hemp seeds

Hemp seeds are from the Cannabis sativa plant, which is criticised for being related to marijuana.

Green peas

Green peas have more protein per cooked cup (160 grammes) than dairy milk (237 mL).


A 2-tablespoon (14-gram) portion offers 8 grammes of complete protein, 22% of necessary iron, and 95% of daily copper.

Amaranth and quinoa

Amaranth and quinoa are commonly called ancient or gluten-free grains, however they aren't grasses. So they're pseudocereals.

Ezekiel bread

Ezekiel bread uses organic, sprouted grains and legumes. Wheat, millet, barley, spelt, soybeans, lentils.

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