What are Vegan Foods with the Most Protein Content?

vegan foods with the most protein

When eating as a vegan, the nutritional content of your food really matters. 

Things like protein, iron, and other basic vitamins and minerals that are essential to support our body’s functionality can sometimes become unbalanced. 

This is remedied easily through mindful eating and supplementation but ideally, you can get everything you need directly from your food. 

Let’s explore some vegan foods with the most protein content to help get you on the right track.

Why is Protein So Important?

Protein is sometimes called the building block of our bodies. 

This is fairly accurate considering the fact that our bodies use protein to repair and make essentially everything that comprises us. 

This is why getting enough protein in your diet is so vital in ensuring that you are healthy and able to recover from day to day life and the bumps and scrapes that happen. 

From your hair and nails to the enzymes used to trigger bodily responses, your body needs protein in order to work properly. 

This is why so many vegans supplement or make a conscious effort to consume enough protein within their daily diet.

These high protein vegan foods are going to make it a lot easier to get your recommended amounts each day.

Vegan Foods With The Most Protein Options Are...

1. Tofu

As one of the most recognizable and commonly used meat replacement options in the world, it makes sense that tofu would be very high in protein content. 

With 22 grams of protein per half-cup, this is a very dense food that works well if you want to ensure you are getting enough protein each day. 

Plus, it lends itself very well to a ton of different cooking methods and recipes, from scrambles to stir fry and salad. 

You can do almost anything with this versatile ingredient and can really amp up the flavors and create something super delicious by marinating or seasoning it heavily. 

It is important to note that firmer tofu types contain more protein than soft tofu since they contain less water.

vegan foods with the most protein

2. Seitan

Used similarly to tofu, seitan is a different substance made from wheat gluten instead of soy. 

Due to its texture and dense appearance, seitan mimics meat quite well, making it suitable for a wide range of cooking applications. 

It is also one of the highest non-meat protein sources in the world, clocking in at 25 grams of protein per 100 grams. Setian also has a very high level of selenium and contains a moderate level of calcium, phosphorus, and iron, as well. 

Due to it being made from wheat gluten, though, this is not a food that is suitable for those with gluten sensitivities like celiac disease. 

Still, if your body tolerates gluten, this is a fantastic, high-protein food option.

vegan foods with the most protein

3. Lentils

Lentils are used pretty much everywhere in the world. 

They are an incredibly diverse food source that can be turned into everything from veggie burgers to delicious Indian foods like dal. 

With it having so many applications and lending itself to being truly transformed in a variety of ways, this nutrient-dense food is perfect for adding protein to your diet due to its 18 grams per cup protein content. 

This food is so nutrient-dense, in fact, that it provides half of your daily recommended fiber, folate, iron, manganese, and other nutrients, including essential antioxidants that play a role in preventing various types of cancer and other illnesses.

vegan foods with the most protein

4. Chickpeas

Popular due to their ability to become both hummus and a delicious, crispy snack in the same amount of time, chickpeas are more trendy than ever before. 

Recipes for crispy chickpeas are popping up everywhere, featuring a wide range of spices and seasoning blends to create unique flavor profiles that replace traditional potato chips and other snacks with this healthy alternative. 

This is especially good for vegans, who can get 15 grams of protein per cup of cooked chickpeas! 

As a source of complex carbs, this food is actually rich in a ton of other nutrients, including iron, phosphorus, potassium, fiber, and more!

vegan foods with the most protein

5. Green Peas

Green pea protein is often used in vegan protein powders since it is perhaps one of the most viable forms to use in shakes due to the neutral flavor and ease of mixing. 

In their whole form, green peas make for a pretty protein-rich snack, too! 

With 9 grams of protein per cup, this is a very good option, especially since it contains 25% of your daily recommended fiber and a lot of vitamin C, vitamin A, vitamin K, iron, and more. 

Don’t think of these as the gross little green, unseasoned balls you often find served alongside dinner in many households. 

Peas actually work wonderfully in a host of different recipes, including soups, sauces, and more! Experimentation is key.

vegan foods with the most protein

6. Chia Seeds

Another trendy food, chia seeds are popping up in recipes everywhere. From chia pudding to chia oats, there are tons of things you can do with these little seeds. 

They also contain 6 grams of protein per 1.25 ounce serving and pack a lot of fiber and micronutrients, offering a massively beneficial additive for any meal. 

People even add these tasty little seeds to salads for crunch or sprinkle them into smoothies for some added health perks. 

Fun fact: chia seeds have been popular for longer than you would think. 

Aside from being a trendy food, chances are you had some in your home long before their mass popularity due to the craze that was Chia Pets!

vegan foods with the most protein

Boost Your Protein

Protein is vital for everyone due to its essential role in supporting our body’s growth and repair. 

Aside from this, it also plays a role in sustaining any workout efforts and in keeping you feeling your best. 

There are tons of amazing, vegan-friendly foods out there that can help to ensure you are getting enough protein and micronutrients to support your body’s health. 

It is just a matter of learning how you best prefer preparing each option.