20 protein packed foods to eat on a vegan diet

Vegans, new and experienced, are all familiar with the famous question: “But how do you get your protein?!” Well from now on when someone asks you that, simply send them this blog post. 😉

The amusing and rather bewildering part about that question is that the average person (vegan or otherwise) has little to no education in nutrition and is basing their concerns solely off of the *cough* propaganda *cough* that the extremely wealthy & powerful meat and dairy corporations have fed us via the media and our educational systems. These corporations have been able to effect both what we eat and what we believe about what we eat.

Take a look at the food pyramid we’re all taught about in elementary school: meat, eggs and dairy products generally occupy 20- 30 % of the entire chart. This is not an accident. The narrative surrounding animals products being essential to our survival and our optimal health is fed to us through ads, cooking shows, news programs and even doctors recommendations and nutrition courses. The motive behind pushing this narrative is not our health at all, but rather an endless greed on behalf of these corporations. These ideas simply aren’t accurate and have be debunked through exposés into the real motives behind animal product industries such as in What the Health and Cowspiracy (both on Netflix).

With a bit of research into what protein really is, what our bodies use it for, where to find it and how much we actually need, you can begin to understand how far we’ve been led astray and how easy it is to consume plant-based protein. After all- plant sources of protein are where animals get their protein, so when you consume meat, you’re simply consuming the (pre digested and processed) plant protein along with the carrier of the protein (the animal).

Here you’ll find 20 high-protein plant-based foods that will keep all your concerns at bay regarding consuming enough protein as a vegan. The amount of protein in each of these foods is listed is in grams (g) per 100 grams. I’ve included a conversion from grams to ounces and cups below. Because 100 grams of lentils is very different from 100 grams of chia seeds, I’ve grouped the foods below into three categories:

(1) Foods that serve as the center of meals and thus can be easily eaten in large quantities
(2) Food that are categorized more as snack items and should be eaten more sparingly
(3) Foods that are intended to be used in small quantities.

All of this information was collected on the USDA website.

Please note the conversion :

100grams = 3.5 oz OR 1/2 cup


1. red kidney beans

23g per 100g

Photo by icon0.com from Pexels

2. lentils

23g per 100g

Photo by icon0.com from Pexels

3. black beans

23g per 100g

Photo by Ella Olsson from Pexels

4. pinto beans

20g per 100g

Photo by Ella Olsson from Pexels

5. tempeh

20g per 100g

Photo by Ella Olssonon Unsplash

6. seitan

19g per 100g

Photo by Sigmundon Unsplash

7. wild rice

13g per 100g

Photo by Sigmundon Unsplash

8. oats

12.5g per 100g

Photo by Keegan Evans from Pexels

9. ezekiel bread

11g per 100g

Photo by Lisa Fotios from Pexels

10. tofu

10.5g per 100g

Photo by Ella Olsson from Pexels


11. pumpkin seeds

33g per 100g

Photo by Karolina Grabowska from Pexels

12. peanuts

25g per 100g

Photo by Pixabay from Pexels


19g per 100g

Photo by Pixabay from Pexels

14. almonds

17.8g per 100g

Photo by Irina Iriser from Pexels

15. cashews

16.6g per 100g

Photo by Delphine Hourlay from Pexels

16. edamame

10.6g per 100g

Photo by cottonbro from Pexels


17. spirulina

57- 66.6g per 100g

Photo by FOODISM360on Unsplash

18. hemp seeds

30g per 100g

Photo by Canvast Supply Co.on Unsplash

19. flaxseed

19g per 100g

Photo by Delphine Hourlay from Pexels

20. chia seeds

18g per 100g

Photo by Delphine Hourlay from Pexels


I hope that this list of high-protein, plant-based ingredients empower you in eating a plant-based, vegan diet, knowing that you’re consuming all the protein your body requires, showing conscientiousness towards all living creatures and moving the direction of humanity towards love, oneness and peace on earth.