30 of the Best Plant-Based Protein Sources

Protein can come from two different types of food: animal-based proteins and plant-based proteins.

Many people understandably link plant-based proteins to vegan diets.

However, some of these foods can be very nutritious, and they can fit perfectly well into any diet, whether omnivorous or vegan.

This article looks at plant-based protein sources that offer the highest amounts of protein.

The amount of protein per typical serving, per 100 grams, and per calorie will be shown for each source.

The source of all nutritional data is the USDA’s FoodData Central database; the foods are presented in descending order, based on their protein content per 100 grams.

1) Soy Protein Isolate

Soy protein isolate is a plant-based protein powder supplement, and it provides a significant amount more protein than ‘soy concentrate’ supplements.

A typical ounce (28g) serving of soy protein isolate provides 25 grams of protein (1).

For more on soy protein supplementation, see this complete guide:

Soy Protein Supplementation: Is It a Good Choice?

2) Pea Protein

Pea protein powder is another popular supplement and an easy way to increase protein intake.

Based on an ounce (28g) serving size, pea protein will provide 24.5 grams of protein (2).

3) Brown Rice Protein

Brown rice protein is another of the most popular plant-based protein powders.

A regular ounce (28g) serving of brown rice protein will provide 22.7 grams of protein (3).

4) Vital Wheat Gluten

Vital wheat gluten is a type of protein found in wheat, and it is the main ingredient in seitan.

It is exceptionally protein-dense and provides 21.3 grams per ounce (28g) serving (4).

Learn more about seitan here

5) Spirulina (dried)

Spirulina is a type of algae that contains a wide range of nutrients, including good amounts of protein.

It is available in fresh and dried form, but the latter is far easier to find since it is more widely available.

Per 2-tablespoon serving, spirulina offers 8 grams of protein (5).

6) Textured Vegetable Protein (TVP)

Textured vegetable protein (TVP) is a product made from defatted soybeans.

Since soybeans are already high in protein, the defatting process allows TVP to provide even higher amounts.

There are 35 grams of protein in a cup (68g) serving of textured vegetable protein (6).

7) Peanut Butter Powder

The production of peanut butter powder involves roasting and defatting peanuts and then making them into powder.

As a result, the leftover powder is richer in protein than regular peanuts, and it offers six grams of protein per tablespoon (7).

8) Soybeans (raw weight)

Soybeans are among the most famous plant proteins, and they are a key ingredient for many protein-rich soy foods.

Based on their dried weight, a 1/3rd cup (62g) serving of soybeans provides 22.6 grams of protein (8).

9) Lupin Beans (raw weight)

Despite not being as well known as soybeans, lupin beans are just as good a source of protein. They even offer more protein per calorie.

Lupin beans provide 21.7 grams of protein per 1/3rd cup (60g) serving (9).

10) Hemp Seeds

Hemp seeds contain a wide range of essential nutrients, and they offer high amounts of protein.

A typical serving of three tablespoons (30g) of hemp seeds provides 9.5 grams of dietary protein (10).

11) Pumpkin Seeds

Pumpkin seeds are nutrient-rich seeds obtained from several varieties of pumpkin and squash.

As well as being an excellent source of micronutrients, these tiny seeds provide a decent amount of protein. An ounce (28g) serving of pumpkin seeds offers 8.5 grams of protein (11).

12) Peanuts

Despite being known as nuts, peanuts are botanically a type of legume.

Like most legumes, peanuts are quite protein-rich and contain 7.4 grams of protein per ounce (28g) serving (12).

13) Lentils (raw weight)

Lentils are another popular legume, and they offer a wealth of essential nutrients.

Every 1/3rd cup (64g) serving of lentils contains approximately 15.7 grams of protein (13).

14) Mung Beans (raw weight)

Mung beans are not as well known as some other beans, but they are among the best legumes for protein content.

Per 1/3rd cup (69g) serving, mung beans provide 18.5 grams of protein (14).

15) Black Eyed Peas (Raw Weight)

Black-eyed peas, also known as cowpeas, are small white and black beans.

Nutritionally, one third-cup serving (56g) provides 13.1 grams of protein (15).

16) Split Peas (raw weight)

Split peas are a variety of green pea grown for drying (and splitting).

These mature dried peas offer a good range of nutrients, and they are relatively high in protein. One-third of a cup (65g) supplies 15 grams of protein (16).

17) Kidney Beans (raw weight)

Kidney beans are one of the most popular legume varieties, and they provide a good source of protein.

Per 1/3rd cup (61g) serving, kidney beans provide 13.7 grams of protein (17).

18) Peanut Butter

Just like peanut butter powder and whole peanuts contain a good amount of protein, so does peanut butter.

A regular two-tablespoon (32g) serving of peanut butter provides 7.2 grams of protein (18).

19) Navy Beans (raw weight)

Navy beans are ivory-colored beans that are also known as haricot beans. These beans are available to buy canned, dried, and in products like Baked Beans.

The protein content of navy beans is 15.5 grams per 1/3rd cup (69g) serving (19).

20) Black Beans (raw weight)

Black beans are a popular bean used in various foods internationally.

A 1/3rd cup (65g) serving of black beans will provide 14 grams of protein (20).

21) Pinto Beans (raw weight)

Pinto beans are a relatively common legume with a brown color.

Per 1/3rd cup (64g) serving, pinto beans offer 13.8 grams of dietary protein (21).

22) Chickpeas (Raw Weight)

Chickpeas are a good source of protein and several other nutrients. They are also a key ingredient in various condiments, such as hummus.

Per 1/3rd cup (67g) serving, chickpeas offer 13.7 grams of protein (22).

23) Tempeh

Tempeh is a soy product made by fermenting cooked soybeans, and it originated in Indonesia.

Tempeh is an excellent protein source, and a 3-ounce (85g) serving provides 17.3 grams of protein (23).

24) Adzuki Beans (Raw Weight)

Adzuki beans are small dark red colored beans, and they are prevalent in East Asian cuisine.

However, they are available globally, and they offer an excellent source of protein. For example, one-third of a cup (66g) of adzuki beans provides 13.1 grams of protein (24).

25) Natto

Natto is a popular Japanese food made from fermented soybeans that is something of an acquired taste. However, it is very nutritious and provides a good range of nutrients.

Since it contains soybeans, it is also protein-rich, with a third-cup serving providing 11.4 grams of protein (25).

26) Plant-Based Meat (Beyond Meat)

In recent years, many plant-based meat alternatives have appeared on the market.

While these products vary in nutritional quality, they tend to offer a good source of protein.

A 4-ounce (20g) serving of Beyond Meat’s ‘Ground Plant Protein’ provides 20 grams of dietary protein (26).

For more information on Beyond Meat products, see this guide to Beyond Beef:

Beyond Beef Plant-Based Ground vs Beef: Nutritional Comparison

The recently introduced ‘Beyond Sausage’ is also an excellent source of protein. Find out more here:

Is Beyond Sausage a Healthy Choice? A Nutritional Guide

27) Tofu (Firm)

Generally speaking, all tofu is a good source of protein.

However, firm tofu contains more soybeans and less water weight, which gives it a higher protein density.

A half-cup (126g) serving of firm tofu offers 21.8 grams of protein (27).

28) Mycoprotein (Quorn)

Mycoprotein is a protein source that comes from a type of fungus, and it is often sold under the brand name Quorn.

Per 3 oz (85g) serving, mycoprotein ‘meatless grounds’ provides 13 grams of dietary protein (28).

See this full guide to mycoprotein for more nutritional information on what it is and the different available products.

29) Edamame

Edamame is fresh and immature soybeans, and they are often sold as vegetables rather than as a legume.

It is possible to find both fresh and frozen edamame, but the latter can be easier to find more widely.

A cup (118g) serving of frozen edamame contains 13.2 grams of protein (29).

30) Soy Milk

Last but not least, soy milk can provide a good source of protein.

A regular 240-gram cup of soy milk will provide 8.5 grams of protein (30).

Which Plant-Based Protein Source Has the Most Protein?

Firstly, determining the ‘best’ sources of plant-based protein depends on how we define what is best.

Do we want to know which contains the most protein per 100 grams? Or per typical recommended serving?

Likewise, someone on a diet who is tracking calories may wish to get the most protein per calorie.

For this reason, the following tables show a ranking of the best plant-based protein sources by each of these metrics.

(Note: as an isolated source of protein, protein powder supplements will tend to rank the best.)

The Best Plant-Based Protein Sources Per Serving

The table below shows a ranking of plant protein sources based on the highest protein content per serving.

The Best Plant-Based Protein Sources Per 100 Grams

The following table shows an at-a-glance ranking of the best plant-based protein sources per 100 grams.

The Best Plant-Based Protein Sources Per 100 Calories

For those looking for the highest protein to calorie ratio, here is a ranking of the most protein-rich plant protein sources per 100 calories.

Final Thoughts

As shown in this guide, there are many protein-rich plant proteins. All of these foods can fit into both plant-based and omnivorous diets.

There are several potential nutrients of concern to know about in the case of plant-exclusive (or vegan) diets.

However, as this guide shows, protein need not be one of them.

For more information on plant-based diets and nutrient requirements, see this guide to the best plant-based vitamin and mineral sources.