Vegan Protein Table

Low-Fat High-Protein Vegan Foods

These vegan foods have 3 g of fat or less per 100 g. The table is filtered for you; switch views to compare per serving or per calorie, or turn off the filter to see everything.

Your daily protein target

84 g protein per day, roughly (4 portions of 20 g)

0.8 g/kg is the US Recommended Dietary Allowance for adults; 1.2 and 1.6 g/kg are ranges commonly suggested for active people. Not medical advice.

19 of 34 foods
Vital wheat glutenfor making seitandry weight
75.2 g
 370 13.8 g 1.9 g 27 g · 98 kcal
Soy chunks / TVPtextured soy proteindry weightvaries by brand
52 g
 345 33.3 g 0.7 g 38 g · 133 kcal
Nutritional yeastflakesvaries by brand
50 g
 400 30 g 0 g 40 g · 160 kcal
Seitanstore-bought, high-protein brandvaries by brand
31.6 g
 158 8.8 g 0.9 g 63 g · 100 kcal
Lentilsmasoor / green
9 g
 116 20.1 g 0.4 g 222 g · 258 kcal
Chickpeaschana
8.9 g
 164 27.4 g 2.6 g 225 g · 369 kcal
Black beansBeans & lentils
8.9 g
 132 23.7 g 0.5 g 225 g · 297 kcal
Kidney beansrajma
8.7 g
 127 22.8 g 0.5 g 230 g · 292 kcal
Split peasBeans & lentils
8.3 g
 118 21.1 g 0.4 g 241 g · 284 kcal
Black-eyed peaslobia
7.7 g
 116 20.8 g 0.5 g 260 g · 301 kcal
Mung beansmoong
7 g
 105 19.2 g 0.4 g 286 g · 300 kcal
Silken tofufirm
6.9 g
 62 2.4 g 2.7 g 290 g · 180 kcal
Whole wheat pastaGrains
6 g
 149 30.1 g 1.7 g 333 g · 497 kcal
Green peasVegetables
5.4 g
 84 15.6 g 0.2 g 370 g · 311 kcal
QuinoaGrains
4.4 g
 120 21.3 g 1.9 g 455 g · 545 kcal
Soy milkunsweetenedvaries by brand
3.3 g
 33 2.1 g 1.5 g 606 g · 200 kcal
SpinachVegetables
3 g
 23 3.8 g 0.3 g 667 g · 153 kcal
Brown ricelong-grain
2.7 g
 123 25.6 g 1 g 741 g · 911 kcal
BroccoliVegetables
2.4 g
 35 7.2 g 0.4 g 833 g · 292 kcal

Values are averages per 100 g as eaten unless marked dry weight. Items marked varies by brand use typical label values, so check your package.

Highest-protein low-fat foods in this table

With the low-fat filter on, 19 foods remain. Ranked by protein per 100 g:

  1. Vital wheat gluten (dry): 75.2 g protein, 1.9 g fat
  2. Soy chunks / TVP (dry): 52 g protein, 0.7 g fat
  3. Nutritional yeast: 50 g protein, 0 g fat
  4. Seitan: 31.6 g protein, 0.9 g fat
  5. Lentils: 9 g protein, 0.4 g fat
  6. Chickpeas: 8.9 g protein, 2.6 g fat
  7. Black beans: 8.9 g protein, 0.5 g fat
  8. Kidney beans: 8.7 g protein, 0.5 g fat
  9. Split peas: 8.3 g protein, 0.4 g fat
  10. Black-eyed peas: 7.7 g protein, 0.5 g fat
  11. Mung beans: 7 g protein, 0.4 g fat
  12. Silken tofu: 6.9 g protein, 2.7 g fat
  13. Whole wheat pasta: 6 g protein, 1.7 g fat
  14. Green peas: 5.4 g protein, 0.2 g fat
  15. Quinoa: 4.4 g protein, 1.9 g fat
  16. Soy milk: 3.3 g protein, 1.5 g fat
  17. Spinach: 3 g protein, 0.3 g fat
  18. Brown rice: 2.7 g protein, 1 g fat
  19. Broccoli: 2.4 g protein, 0.4 g fat

Where lean vegan protein comes from

Plant foods split neatly into two camps. Legumes such as lentils, beans and peas are lean, with well under a gram of fat per 100 g once cooked. Nuts, seeds and most soy foods carry more fat, which makes them more calorie-dense.

Lean is not the same as light

Low-fat foods are not always low in calories. Beans and lentils are lean but carry plenty of carbohydrate. If calories are your main concern, turn on the Low calorie filter too, or switch to Per 100 kcal to see which foods give the most protein for their total calories.

Questions people ask

Which vegan foods get the most of their calories from protein?

In this table: vital wheat gluten (about 81%), seitan (about 80%), pea protein powder (about 80%). Among whole foods, lentils, beans and split peas are very low in fat, though they are also high in carbs.

Is tofu low fat?

Firm tofu has about 8.7 g of fat per 100 g, so it does not pass a strict 3 g filter. Silken tofu is lighter, at about 2.7 g.

Do I need to avoid fat on a vegan diet?

This view only compares foods by fat content. It can help if you are tracking calories or following a low-fat plan your doctor recommended.

What counts as low fat in this table?

Foods with 3 g of fat or less per 100 g. That is a simple threshold for comparing foods, close to the common food-label guideline for low fat.

More ways to compare