A common concern for those following vegetarian and vegan diets is whether they can obtain sufficient protein without consuming animal products. However, vegans can indeed secure protein from diverse plant sources. A well-planned meatless diet can provide all the necessary nutrients, including protein. Certain plant foods contain significantly more protein than others, and higher protein diets can promote muscle strength, feelings of fullness, and weight loss.
Health Benefits and Considerations of Vegan Diets
The vegan diet has been linked to several health benefits, including improved nutrient intake, weight loss, and a reduced risk of various health problems. Well-planned vegan diets, primarily composed of minimally processed foods, are considered beneficial for all stages of life. However, diets including large amounts of ultra-processed plant foods are not. Poorly planned or highly processed vegan diets may increase the risk of nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s. It's essential to consult with a doctor to determine if supplements and fortified foods are needed to address potential nutritional gaps.
High-Protein Non-Dairy Food Options
Here are some high-protein, non-dairy food options to consider incorporating into your diet:
Seitan
Seitan is a popular protein source for many vegetarians and vegans, closely resembling the look and texture of meat when cooked. It is a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, seitan is made from gluten, the main protein in wheat, and should be avoided by those with gluten-related disorders. Seitan contains 25 g of protein per 3.5 oz (100 g).
Soy Products: Tofu, Tempeh, and Edamame
Tofu, tempeh, and edamame all originate from soybeans and contain iron and calcium, offering 12-20 g of protein per 3.5 oz (100 g) serving. Soybeans are considered a whole source of protein, providing all the essential amino acids the body needs. Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity. Tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.
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Lentils
With 18 g of protein per cooked cup (198 g), lentils are a great source of protein and fiber, providing over half of the recommended daily fiber intake in a single cup (198 g). The fiber in lentils feeds the good bacteria in the colon, promoting a healthy gut. Lentils may also reduce the risk of heart disease, diabetes, excess body weight, and certain types of cancer. Additionally, they are rich in folate, manganese, iron, antioxidants, and other health-promoting plant compounds. 100 g of cooked lentils contains around 9 g of protein.
Beans
Kidney, black, pinto, and most other varieties of beans, including chickpeas, are important staple foods across cultures, containing high amounts of protein per serving. Most types of beans contain about 15 g of protein per cooked cup (170 g). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. A diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat. 100 g of dry chickpeas contains around 21.3 g of protein. 100 g of black beans contains around 8.86 g of protein. A 100 g serving of canned lima beans provides about 4.93 g of protein.
Nutritional Yeast
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, sold commercially as a yellow powder or flakes. Half an oz (16 g) of this complete source of plant protein provides 8 g of protein and 3 g of fiber. Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.
Ancient Grains: Spelt and Teff
Spelt and teff belong to a category known as ancient grains. Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, meaning that it’s naturally gluten-free. Spelt and teff provide 10-11 g of protein per cooked cup (250 g), making them higher in protein than other ancient grains. Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium. Spelt flour contains 14.5 g of protein per 100 g.
Hemp Seeds
Hemp seeds come from the Cannabis sativa plant. However, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis. Hemp seeds contain 9 g of protein in each 3-tablespoon (tbs) or 30 g serving. They also contain high levels of magnesium, iron, calcium, zinc, and selenium. What’s more, they’re a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health. The fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions. Hemp seeds offer 31.6 g of protein per 100 g.
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Green Peas
Green peas cover more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs. Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins. Cooked green peas offer about 5.15 g of protein per 100 g.
Spirulina
This blue-green algae is a nutritional powerhouse. A 2 tbs (14 g) serving provides 8 g of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs. Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids. Phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties. Consuming spirulina may lead to a stronger immune system, reduced blood pressure, and improved blood sugar and cholesterol levels. 100 g of spirulina contains around 57.5 g of protein.
Amaranth and Quinoa
Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they are technically considered pseudocereals. Amaranth and quinoa provide 8-9 g of protein per cooked cup (246 g and 185 g respectively) and are complete sources of protein, which is uncommon among grains and pseudocereals. They are also good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium. 100 g of quinoa contains around 4.4 g of protein.
Ezekiel Bread
Ezekiel bread is made from organic, sprouted whole grains and legumes, including wheat, millet, barley, spelt, soybeans, and lentils. Two slices of Ezekiel bread contain approximately 8 g of protein, slightly more than most other types of bread. Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect your body’s absorption of certain vitamins and minerals. Sprouting increases their content of specific amino acids, such as lysine, which can help boost their overall protein quality.
Soy Milk
Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It contains 6 g of protein per cup (244 g) and is an excellent source of calcium, vitamin D, and vitamin B12. Soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea. Some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible.
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Oats
Eating oats is an easy and delicious way to add protein to any diet. Half a cup (40 g) of dry oats provides approximately 5 g of protein and 4 g of fiber. Oats also contain magnesium, zinc, phosphorus, and folate. Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat. Oats offer about 13.15 g of protein per 100 g.
Wild Rice
Unlike white rice, wild rice is not stripped of its bran, which contains fiber and plenty of vitamins and minerals. A cooked cup (164 g) provides nearly 7 g of protein, in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.
Seeds
Nuts, seeds, and their derived products are great sources of protein. One ounce (28 g) contains 5-7 g of protein, depending on the variety. They also contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds. These little seeds also contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds. Seeds also serve as a great source of fiber, vitamins and minerals, making them a perfect snack for maintaining a healthy lifestyle. Some seeds like hemp and pumpkin contain nearly 10 grams of protein per ounce. Chia seeds pack around 16.5 g of protein per 100 g and omega-3s, fiber, and calcium. Pumpkin seeds contains 29.84 g of protein per 100 g.
Nuts
Nuts, seeds, and their derived products are great sources of protein. One ounce (28 g) contains 5-7 g of protein, depending on the variety. For example, almonds contain 6 g. Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds. When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to eat them raw. All types of nuts are full of protein and healthy fats, making them a fundamental source of plant-based protein. Most nuts, such as almonds, pistachios and peanuts, contain about five or six grams of protein per ounce. You can snack on them whole, or grind them into a delicious nut butter. Almonds contains 21.2g of protein per 100 g. Pistachios contains 20.2 g of protein per 100 g.
Vegetables
Although all fruits and vegetables contain protein, some contain more than others. Broccoli is higher in protein than many other vegetables. 100 g of chopped raw broccoli has around 2.82 g of protein. 100 g of chopped cauliflower has 1.92 g of protein. 100 g of cooked napa cabbage adds 1.1 g of protein to your daily intake. 100 g of artichokes provides about 2.89 g of protein. Asparagus provides about 2.4 g per 100 g. Brussels sprouts contains around 3.38 g of protein per 100 g.
Fruits
Guava is one of the most protein-rich fruits available, with about 2.55 g of protein per 100 g. It also offers additional nutrients, such as vitamin C. Avocado contains 1.96 g of protein per 100 g.
Mycoprotein
It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets. Most contain 15-16 g of protein per 3.5 oz (100 g) serving, along with 5-8 g of fiber. Although there are concerns about the safety of mycoprotein related to food allergies, research shows that adverse reactions are very rare. However, keep in mind that some products made with mycoprotein may also contain egg whites, so be sure to check the label carefully if you’re following a vegan diet or avoiding eggs for other reasons, such as food allergies.
Other Non-Dairy High Protein Foods
Here are some other non-dairy high-protein foods that can be incorporated into your diet:
- LK's Meat Sticks: Made with 100% grass-fed and finished beef or free-range chicken or turkey, each stick has 8g of protein.
- LK’s Smoke Show Beef Jerky: Made from 100% grass-fed and finished beef.
- Roasted Chickpeas: A savory, dairy-free snack that doesn’t need to be refrigerated.
- Dairy-Free Greek Yogurt: Made from plant-based alternative milks, such as almond, coconut, or hemp milk.
- Homemade Trail Mix: Avoid using products with dairy, like yogurt-covered berries or dairy-based chocolate.
- Almond Butter on Toast: Almond butter is wonderfully filling and can be a good source of nutrients like protein and fiber.
- Hard-Boiled Eggs: One egg has over 6g of protein.
- Peanut Butter and Celery: Peanut butter is generally rich in protein, but it depends on the brand.
- Lunchmeat Rollups: Use a dairy-free tortilla or large lettuce leaf, and simply add meat and your favorite ingredients. You can add dairy-free cheese, mustard, or even hot sauce.
- Seared Shrimp: When cooked, three ounces of shrimp has over 20g of protein.
- Apples with Nut Butter: From fuji apples to granny smith apples, you can pick your favorite sweet or tangy flavor.
- Chia Seed Pudding: Choose your favorite plant-based alternative milk. Scoop three or four tablespoons of seeds into a bowl or jar, before adding a cup of your dairy-free milk.
Animal-Based High-Protein Foods
While this article focuses on non-dairy options, it's worth noting some animal-based high-protein foods for those who are not restricted to a vegan diet:
- Salmon: A fatty fish full of omega-3 fatty acids. 100 g of salmon fillet contains 22.1 g of protein.
- Chicken Breast: A lean source of protein. A 100 g skinless chicken breast provides around 22.5 g of protein.
- Beef: A 100 g serving of ground beef contains about 25.1 g of protein.
- Tuna: 100 g of drained, canned tuna contains around 23.6 g of protein.
- Bison: 100 g of bison contains around 25.4 g of protein.
- Pork: One 100 g serving of pork contains 16.9 g of protein.
- Turkey: Cooked turkey breast can provide about 30.1 g of protein per 100 g.
- Halibut: A type of white fish, with around 18.4 g of protein per 100 g.
- Eggs: 100 g containing about 12.4 g of protein.
- Greek Yogurt: Plain, low-fat Greek yogurt packs as much as 9.95 g of protein in a 100 g serving.
- Cottage Cheese: A 100 g serving of cottage cheese contains around 11.1 g of protein.
- Milk: A 1 cup (244 g) serving of milk contains 8 g of protein.
- Nut Butters: The amount of protein per serving can depend on the type of nut butter.
- Whey Protein Powder: Can add a substantial amount of protein to a person’s diet.
Meeting Daily Protein Needs on a Vegan Diet
In order to get 100g of daily protein, a person following a vegan diet typically needs to vary their plant protein sources and include multiple protein sources in one meal. These can include seitan, which contains 25 g of protein per 3.5 oz (100 g), tofu, beans, and lentils, as well as foods that provide a smaller amount of protein, such as whole grains, nutritional yeast, and nuts.
Protein and Health Goals
When you’re looking to lose weight, protein in general can help you meet your goal. Proteins of all shapes and sizes contain amino acids: the basic building block of your body. Dairy-free protein opens a whole world of protein sources and, as a result, ensures you’re getting every amino acid possible in your diet. When you’re looking to gain muscle, you need help with two things: building muscle tissue and injury prevention. Incorporating more high-protein dairy-free snacks can do both. Your muscles and ligaments are made up of different proteins, and incorporating different amino acids in your diet helps your body to build them. You especially need the nine essential amino acids. While a few plant-based proteins have all nine amino acids, most of them have an uneven balance of them.