Vegan Protein Table

Vegan Protein Per Calorie

Protein per 100 calories shows how many grams of protein each food gives for every 100 calories. Use it to compare foods when you are counting calories. The table opens in that view.

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.

34 of 34 foods
Vital wheat glutenfor making seitandry weight
20.3 g
 100 3.7 g 0.5 g 27 g · 98 kcal
Seitanstore-bought, high-protein brandvaries by brand
20 g
 100 5.6 g 0.6 g 63 g · 100 kcal
Pea protein powdertypical labelvaries by brand
20 g
 100 0.8 g 1.7 g 28 g · 100 kcal
Spirulinadried
19.8 g
 100 8.2 g 2.7 g 35 g · 101 kcal
Soy chunks / TVPtextured soy proteindry weightvaries by brand
15.1 g
 100 9.7 g 0.2 g 38 g · 133 kcal
SpinachVegetables
13 g
 100 16.5 g 1.3 g 667 g · 153 kcal
Nutritional yeastflakesvaries by brand
12.5 g
 100 7.5 g 0 g 40 g · 160 kcal
Firm tofucalcium-set
12 g
 100 1.9 g 6 g 116 g · 166 kcal
Silken tofufirm
11.1 g
 100 3.9 g 4.4 g 290 g · 180 kcal
Soybeansmature, boiled
10.6 g
 100 4.9 g 5.2 g 110 g · 189 kcal
TempehSoy
10.6 g
 100 4 g 5.6 g 99 g · 189 kcal
Soy milkunsweetenedvaries by brand
10 g
 100 6.4 g 4.5 g 606 g · 200 kcal
Edamameshelled
9.8 g
 100 7.4 g 4.3 g 168 g · 203 kcal
Lentilsmasoor / green
7.8 g
 100 17.3 g 0.3 g 222 g · 258 kcal
Split peasBeans & lentils
7 g
 100 17.9 g 0.3 g 241 g · 284 kcal
BroccoliVegetables
6.9 g
 100 20.6 g 1.1 g 833 g · 292 kcal
Kidney beansrajma
6.9 g
 100 18 g 0.4 g 230 g · 292 kcal
Black beansBeans & lentils
6.7 g
 100 18 g 0.4 g 225 g · 297 kcal
Mung beansmoong
6.7 g
 100 18.3 g 0.4 g 286 g · 300 kcal
Black-eyed peaslobia
6.6 g
 100 17.9 g 0.4 g 260 g · 301 kcal
Green peasVegetables
6.4 g
 100 18.6 g 0.2 g 370 g · 311 kcal
Chickpea flourbesandry weight
5.8 g
 100 14.9 g 1.7 g 89 g · 346 kcal
Hemp heartshulled hemp seeds
5.7 g
 100 1.6 g 8.8 g 63 g · 350 kcal
Chickpeaschana
5.4 g
 100 16.7 g 1.6 g 225 g · 369 kcal
Pumpkin seedspepitas
5.4 g
 100 1.9 g 8.8 g 66 g · 370 kcal
PeanutsNuts & seeds
4.6 g
 100 2.8 g 8.7 g 78 g · 440 kcal
Whole wheat pastaGrains
4 g
 100 20.2 g 1.1 g 333 g · 497 kcal
Peanut buttersmooth
3.7 g
 100 3.7 g 8.6 g 90 g · 539 kcal
QuinoaGrains
3.7 g
 100 17.8 g 1.6 g 455 g · 545 kcal
AlmondsNuts & seeds
3.7 g
 100 3.7 g 8.6 g 94 g · 546 kcal
Sunflower seedsNuts & seeds
3.6 g
 100 3.4 g 8.8 g 96 g · 562 kcal
Rolled oatsGrainsdry weight
3.5 g
 100 17.9 g 1.7 g 152 g · 574 kcal
Chia seedsNuts & seeds
3.4 g
 100 8.7 g 6.3 g 121 g · 589 kcal
Brown ricelong-grain
2.2 g
 100 20.8 g 0.8 g 741 g · 911 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 per 100 kcal in this table

  1. Vital wheat gluten (dry): 20.3 g protein per 100 kcal
  2. Seitan: 20 g protein per 100 kcal
  3. Pea protein powder: 20 g protein per 100 kcal
  4. Spirulina: 19.8 g protein per 100 kcal
  5. Soy chunks / TVP (dry): 15.1 g protein per 100 kcal
  6. Spinach: 13 g protein per 100 kcal
  7. Nutritional yeast: 12.5 g protein per 100 kcal
  8. Firm tofu: 12 g protein per 100 kcal
  9. Silken tofu: 11.1 g protein per 100 kcal
  10. Soybeans: 10.6 g protein per 100 kcal

Some vegetables rank high here because they have very few calories, but a normal portion gives only a few grams of protein. Check the per-serving view too.

At the other end, grains and nuts deliver less protein for their calories. For example: sunflower seeds (3.6 g), rolled oats (3.5 g), chia seeds (3.4 g), brown rice (2.2 g).

Why this view changes the picture

Every food's calories come from three sources: protein, carbohydrate and fat. Fat has about 9 calories per gram, while protein and carbohydrate have about 4. So a food that is high in fat or starch can contain plenty of protein and still be a slow way to reach a protein target.

That is why traditional meals built on rice, roti and dal can feel heavy if you are aiming for a lot of protein. Much of the energy in that plate is carbohydrate. Adding tofu, seitan or soy chunks raises the protein without adding many calories.

When efficiency matters, and when it doesn't

A common approach is a mix: a food from the top of this list at each meal, with beans, grains, vegetables and some nuts around it.

Questions people ask

What vegan food has the most protein per calorie?

In this table the top three are vital wheat gluten, seitan, pea protein powder. Among foods that are not dry or powdered, the top three are seitan, spinach, firm tofu.

Are lentils a good protein source per calorie?

Lentils give about 7.8 g of protein per 100 calories. They also bring more carbohydrate than tofu at the same calories.

Why are nuts low on this list?

Nuts and seeds are mostly fat, which has more than twice the calories of protein per gram. Peanuts give about 4.6 g of protein per 100 calories, compared with 12 g for firm tofu.

How is protein per calorie calculated?

Grams of protein divided by calories, multiplied by 100. A food with 20 g of protein and 200 calories scores 10 g per 100 calories.

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