Soy
Tofu, tempeh, edamame and soy milk are the soy foods in this table. Firm tofu takes on any flavor; tempeh is nuttier and firmer; edamame is a ready-made snack. Dry soy chunks (TVP) are cheap and very high in protein once you account for their dry weight.
Highest in protein here: soy chunks / tvp, tempeh, soybeans, firm tofu.
Beans & lentils
Lentils, chickpeas, kidney beans, black beans, moong and split peas are eaten in many cuisines around the world. They are inexpensive. They also contain a lot of carbohydrate, so they give less protein per calorie than soy foods or seitan, and they are often eaten with grains.
Highest in protein here: chickpea flour, lentils, chickpeas, black beans.
Wheat protein
Seitan is made from wheat gluten, the protein left after the starch is washed out of flour. It is dense and chewy, and about 80% of its calories come from protein. You can buy it ready-made or make it from vital wheat gluten at home. People with celiac disease or gluten sensitivity must avoid it.
Highest in protein here: vital wheat gluten, seitan.
Nuts & seeds
Pumpkin seeds, hemp hearts, peanuts and almonds add protein, but most of their calories come from fat. They are calorie-dense, so they are often used as toppings and snacks rather than as the main protein of a meal.
Highest in protein here: hemp hearts, pumpkin seeds, peanuts, peanut butter.
Grains
Oats, quinoa, whole wheat and brown rice provide modest protein but are eaten in large amounts, so they add up over a day. Per serving, quinoa has less protein than a cup of beans.
Highest in protein here: rolled oats, whole wheat pasta, quinoa, brown rice.
Vegetables
Green peas, spinach and broccoli contribute a few grams of protein per cup. They are not main protein sources, but in a full day of eating they make a real contribution.
Highest in protein here: green peas, spinach, broccoli.
Powders & extras
Pea, soy and rice protein powders are convenient when you need a lot of protein quickly. Nutritional yeast and spirulina are used in small amounts for flavor rather than as major protein sources.
Highest in protein here: pea protein powder, spirulina, nutritional yeast.
Putting it together
You don't need every food on this page. Pick two or three main proteins you enjoy, such as tofu and lentils, or seitan and chickpeas, and build most meals around them. Add grains for energy, vegetables for volume, and nuts or seeds for extra protein.
This page compares protein only. For advice on planning a vegan diet, including vitamins such as B12, talk to a doctor or registered dietitian.