The most frequent question we vegans are asked is, “How do you get enough protein?” Meat-eaters falsely assume we don’t get enough. To put an end to this myth once and for all, the Modern Vegan Wellness team set out to find the top vegan protein foods.
All whole, plant-based foods contain some protein, and it’s not difficult to get enough. If you eat a balanced diet and enough overall calories to maintain your weight, you’ll get your recommended protein without breaking a sweat.
But for this challenge, we wanted to find the top vegan foods that easily match the protein content in any animal product.
The vegan protein sources we found are nutritional superstars. They’re high in fiber, have no cholesterol, are low in fat, and have plant phytonutrients that could never be matched by animal products. For your health, you can’t do better.
After our research, these are the top 7 vegan foods with the most protein we could find.
16 grams protein per cup (cooked)
Lentils are packed with protein and fiber. They’re delicious on their own, and great in salads or soups. Dried lentils cook quickly, or to save even more time, buy them canned.
20 grams protein per cup
It’s no surprise that tofu is near the top of this list. Tofu is the quintessential vegan protein food. It’s a flexible ingredient in main dishes, and also can be added to other dishes to add body or creaminess.
For more info on tofu, click here.
20 grams protein per cup
Tempeh is a fermented cake made from whole soybeans. This high-protein food is a staple in vegan main dishes like stir frys.
For more info on tempeh, click here.
4. Field Roast Vegan Frankfurters
21 grams protein per link
This is the highest protein of any faux-meat product we found. And we like the taste and texture too. These franks are high in protein because they are made from wheat gluten (seitan).
22 grams protein per cup (cooked)
We could only pick one bean for this challenge, and soybeans stand above the rest. They have the highest protein content of any legume. Other beans like kidney, pinto, and black have a bit less protein, but they’re still excellent with 14 grams of protein per cup. All beans are great sources of fiber and minerals.
2. Soy Protein Powder
24 grams protein per 1/4 cup
Protein isolated from soybeans is available in a powder form. It’s excellent as an addition to smoothies.
1. Seitan (Wheat Gluten)
34 grams protein per cup
Seitan, also known as wheat gluten, wins this challenge with the highest protein content of any vegan food. Seitan is made by rinsing the starch away from a ball of wheat dough, leaving only the protein of the wheat.
Seitan can be shaped and flavored in many ways, so it’s popular as the main ingredient many faux meats.
For more info on seitan, click here.
Top 7 Vegan Protein Foods
|1||Seitan||34 grams||1 cup||200|
|2||Soy Protein Powder||24 grams||1/4 cup||110|
|3||Soybeans||22 grams||1 cup cooked||240|
|4||Vegan Franks||21 grams||1 link||180|
|5||Tempeh||20 grams||1 cup||175|
|6||Tofu||20 grams||1 cup||180|
|7||Lentils||16 grams||1 cup cooked||140|