Protein Guide
Best plant-based protein sources for vegans and vegetarians
Getting enough protein on a plant-based diet is straightforward once you know which foods to build meals around.
| Food | Protein per typical serving |
|---|---|
| Tofu (½ cup, ~124g) | ~10 g |
| Tempeh (½ cup, ~83g) | ~16 g |
| Edamame (1 cup) | ~17 g |
| Lentils (1 cup cooked) | ~18 g |
| Black beans (1 cup cooked) | ~15 g |
| Chickpeas (1 cup cooked) | ~15 g |
| Seitan (100g) | ~25 g |
| Quinoa (1 cup cooked) | ~8 g |
| Peanut butter (2 tbsp) | ~7 g |
| Hemp seeds (3 tbsp) | ~10 g |
| Pea protein powder (1 scoop) | ~20–25 g |
Tips for hitting your target on a plant-based diet
- Build meals around a protein-dense staple — tofu, tempeh, seitan, or legumes — rather than treating protein as an afterthought
- Use variety, not one "hero" food — different plant proteins have different amino acid strengths
- Don't fear plant protein powders — pea, soy, or blended plant proteins are an easy way to close a gap without much food volume
- Track for a week if you're unsure — plant-based eaters often underestimate their protein intake until they actually log it