Best Protein Sources for Vegans and Vegetarians

A common concern about vegetarian and vegan diets is that they might lack sufficient protein. Certain plant foods contain significantly more protein than others. Here are a list of plant foods with a high amount of protein per serving.

Chickpeas and most beans
Kidney beans, black eyed beans and most other varieties of beans contain high amounts of proteins per serving. 
Chickpeas also contain a high amount of protein.
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml).
They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds. 

Green Peas​
100 grams cooked green peas contains about 5.4grams proteins. 
Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins. 

Tofu
Tofu contains 15 grams of protein per 100g serving.
Soybeans are considered a whole source of protein. 
Tofu doesn't have much taste, but easily absorbs the flavor of the ingredients it's prepared with. 
Contains all the essential amino acids your body needs.

Protein rich vegetables
All vegetables contain protein, but the amounts are usually small. However, some contain more than others.
Vegetables with the most protein include broccoli, spinach, potatoes, sweet potatoes , asparagus and Brussels sprouts. 
They contain about 4–5 grams of protein per cooked cup. 
Technically a grain, sweet corn is a common food that contains about as much protein as these high-protein vegetables (1 medium corn ear contains about 3.4g protein).

Oat and oatmeal
100g of dry oats provides you with approximately 13.1 grams of protein and 10.1 gram of fiber. 
Although oats are not considered a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat. 
Oats are also packed with good amounts of magnesium, zinc, phosphorus and folate.

Lentils
100 grams cooked lentils contain about 9 grams protein. 
Lentils also contain good amounts of slowly digested carbs.
The type of fiber found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut. 

Seeds, Nuts & Nut Butter
Nuts, seeds and their derived products are great sources of protein. 
28 grams of nuts contains between 5–7 grams of protein, depending on the nut and seed variety. 
Nuts are also great sources of fiber and healthy fats. 
They contain iron, calcium, magnesium, selenium, phosphorus, vitamin E and certain B vitamins.

Amaranth (Rajgira)
Amaranth seeds are considered “pseudo cereals.” 
It can be prepared or ground into flours similar to more commonly known grains. 
100g cooked amaranth seeds contains about 3.8g of complete proteins. 
Amaranth is a  good sources of complex carbs, fiber, iron, manganese, phosphorus and magnesium. 
https://nutritiondata.self.com/facts/cereal-grains-and-pasta/10640/2 

Hempseed
Hempseed contains 9.2 grams of complete, easily digestible protein per 28 grams. 
Hempseed also contains a good amount of magnesium, iron, calcium, zinc and selenium. 
Interestingly, some studies indicate that the type of fats found in hempseed may help reduce inflammation, as well as diminish symptoms of PMS, menopause and certain skin diseases. 
https://nutritiondata.self.com/facts/custom/1352377/1 

Spirulina
Spirulina is definitely a nutritional powerhouse.
Two tablespoons (30g) provide you with 8 grams of complete protein. 
Spirulina also contains decent amounts of magnesium, riboflavin, manganese, potassium and small amounts of most of the other nutrients your body needs, including essential fatty acids.

Quinoa
Quinoa is considered “pseudo cereal.” 
100g cooked quinoa contains about 4.4g of complete proteins. 
Quinoa is a  good sources of complex carbs, fiber, iron, manganese, phosphorus and magnesium. 

Chia Seeds
Chia seeds are among the healthiest foods on the planet. 
At 6 grams of protein and 13 grams of fiber per 35 grams, chia seeds definitely deserve their spot on this list.
These little seeds contain a good amount of iron, calcium, selenium and magnesium, as well as omega-3 fatty acids, antioxidants and various other beneficial plant compounds. 

Soy Milk
Milk that’s made from soybeans and fortified with vitamins and minerals is a great alternative to cow’s milk. 
It contains 7 grams of protein per cup (240 ml), but it’s also an excellent source of calcium, vitamin D and vitamin B12. 
It is a good idea to opt for unsweetened varieties to keep the amount of added sugars to a minimum.

Seitan
Seitan is a popular protein source for many vegetarians and vegans.
It’s made from gluten, the main protein in wheat.  
Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 100 grams. 
Seitan can be pan-fried, sautéed and even grilled.
Therefore, it can be easily incorporated in a variety of recipes. 
However, seitan should be avoided by people with gluten sensitivity.