Your Health

Which Plant-Based Foods are High in Protein?

plant-based quinoa salad on plate

Are you curious to know where vegans get protein from? We’ve got the answer!


We’ve put together a list of plant-based foods that are great sources of protein for a vegan diet. From fresh vegetables to nuts (and even some types of fruit!), you can incorporate a variety of these ingredients into a high-protein vegan meal plan that will provide your body with all the nutrients it needs to stay healthy.


Why is Protein Important?


Our bodies need protein as it plays an important role in keeping us healthy. Made up of amino acids, protein contributes to growing muscle mass and helps to repair muscles, especially after exercise or injury.


If you’re trying out Veganuary for the first time or are a newbie to a plant-based diet, you may find it difficult to ensure you’re getting enough protein without meat or dairy products. We’re here to show you that there are plenty of plant-based foods that are high in protein – perfect for you to incorporate into your vegan diet.


Try a variety of these high-protein plant-based foods to create a healthy, balanced diet filled with all the nutrients you need.



plant-based hummus with chickpeas


What Plant-Based Foods Have the Most Protein?


  • Tofu – provides up to 19g protein per 100g
  • Seitan – provides 25g of protein per 100g
  • Quinoa – provides up to 4g protein per 100g (cooked)
  • Lentils – provides up to 9g of protein per 100g
  • Chickpeas and hummus – 2 tablespoons of hummus contains approx. 8g protein
  • Chia seeds – get 2g protein in just 1 tbsp of chia seeds
  • Soy milk – 240ml of soy milk provides 7g protein
  • Nuts and nut butters – just 1 heaped tbsp of nut butter can provide over 3g protein. Almonds, cashews and Brazil nuts make a great vegan, high-protein snack
  • Edamame – this type of bean can provide between 8-10g of protein per 100g
  • Other types of bean, like black beans and kidney beans, are also a great vegan source of protein
  • Broccoli – approx. 90g of broccoli contains 3g protein, one of the best high-protein vegetables
  • Kale – provides just over 4g protein per 100g
  • Mushrooms – provides 3g protein per 100g
  • Peas – a great plant-based source of protein containing 5g per 100g
  • Oats – this superfood contains up to 11g protein per 100g
  • Buckwheat – this gluten-free grain provides 5g of protein per 100g


lentils and grains as types of vegan protein sources


What Fruits Contain Protein?


You may be surprised to hear that some fruits contain protein. We recommend incorporating as many fruits into your diet as part of your 5 a day to maintain a healthy lifestyle. Try to include fruit that contains the most protein, such as:


  • Avocado
  • Jackfruit
  • Guava
  • Kiwi
  • Apricot
  • Raisins
  • Banana


How Do Vegans Get Enough Protein?


As you can see, there’s a wide range of plant-based foods that are high in protein to add to your vegan diet. If you still feel that you’re struggling to get enough protein as a vegan, you can also try using a vegan protein powder in your meals and baked goods.


At Garden of Life, our Raw Organic Protein Powder is 100% vegan and available in a variety of delicious flavours, including Vanilla, Chocolate, Vanilla Chai, as well as an Unflavoured version. Add to smoothies, protein shakes, and vegan recipes to boost your protein intake.



The most successful vegan diets may require some planning to ensure you’re getting all the nutrients you need naturally through your diet. If you’re looking for inspiration, take a look at these high-protein vegan meal plan ideas on our blog:


Vegan, High-Protein Meal Plan Inspiration


Vegan, High-Protein Meal Plan Inspiration

These high-protein vegan meal ideas will make your mouth water...

2021-06-21 09:57:14By Garden of Life


Garden of Life

Garden of Life

Writer and expert