High Protein Vegan Foods

Do vegans get enough protein?

Yes! Per the Academy of Nutrition and Dietetics, vegan diets typically meet or exceed recommended protein intakes.

What vegan foods are good sources of protein, according to a dietitian?

Tofu and Soy Milk

The protein content of tofu differs slightly based on the type of tofu. A 1/2 cup serving of firm tofu = 11 grams of protein. A 1 cup serving of soy milk = 8 grams of protein.


A 3 oz serving of tempeh has 160 calories, 15 grams protein, 7 grams fiber.


A 2 oz portion of seitan has 100 calories, 15 grams protein, and 7 grams of carbohydrate.

Beans and Legumes

A 1/2 cup serving of beans = 5 grams (chickpeas) to 8 grams (kidney beans) protein. Lentils = 9 grams of protein per serving.

Nuts and Seeds

A 1 oz portion nuts = 4-6 grams of protein. 2 tablespoons of peanut butter = 9 grams. While 2 tablespoons chia seeds = 6 grams.

Swipe up for the full list of vegan foods that are high in protein! 

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