The Best Vegan Protein Food Sources
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1
FoodProtein (g) per 100gProtein (g) per 100 calories
See full guide at:
https://vegfaqs.com/how-to-get-enough-protein-as-a-vegan/
2
Vital wheat gluten75.220.3
3
Seaweed (dried)57.420.1
4
Hemp seeds31.65.7
5
Peanuts25.84.5
6
Almonds21.13.6
7
Pistachio nuts20.23.6
8
Pumpkin seeds18.54.2
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Tempeh18.59.6
10
Flaxseed18.33.4
11
Sesame seeds17.73.1
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Oats16.94.3
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Chia seeds16.53.4
14
Cashew15.32.7
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Walnut15.22.3
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Hazelnut14.92.4
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Brazil nut14.32.2
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Pine nuts13.72
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Soybeans12.48.8
20
Buckwheat groats11.73.4
21
Rye grain10.33.1
22
Wheat flour (whole-grain)9.62.9
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Lentils97.8
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Black beans8.96.7
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Chickpeas8.95.4
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Kidney beans8.76.8
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Navy beans8.25.9
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Tofu (firm)8.211.7
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Fava bean7.66.9
30
Adzuki beans7.55.9
31
Mung bean76.7
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Lima beans6.85.5
33
Garlic6.34.8
34
Peas5.46.7
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Quinoa4.43.7
36
Amaranth3.83.7
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Collard greens3.512
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Corn3.33.8
39
Artichoke3.37
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Cowpeas3.23.3
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Rapini3.214.3
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Kale2.98.2
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Spinach2.912.5
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Mustard greens2.910.7
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Broccoli2.88.3
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Rice2.72.1
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Water spinach2.613.3
48
Lotus root2.63.5
49
Arugula2.610.4
50
Brussels sprouts2.67.1
51
Guava2.53.8
52
Asparagus2.411.1
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Watercress2.319
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Farro2.22.5
55
Okra1.95.9
56
Cauliflower1.97.6
57
Green bean1.85.9
58
Swiss chard1.89.5
59
White potato1.72.4
60
Beets1.73.8
61
Bamboo shoot1.512.9
62
Bok choy1.511.7
63
Leek1.52.5
64
Turnip greens1.54.6
65
Apricot1.42.9
66
Blackberry1.43.2
67
Lettuce (red leaf)1.310.3
68
Cabbage1.35.2
69
Squash1.27.5
70
Zucchini1.27.1
71
Raspberry1.22.3
72
Gourd1.25.9
73
Lemon1.13.8
74
Napa cabbage1.19.2
75
Onion1.12.7
76
Nectarine1.12.4
77
Red bell pepper13.8
78
Eggplant13.9
79
Carrot0.92.2
80
Peach0.92.3
81
Grapefruit0.92.4
82
Tomato0.94.8
83
Green bell pepper0.94.3
84
Cantaloupe0.82.5
85
Pummelo0.82
86
Lime0.72.4
87
Celery0.74.9
88
Strawberry0.72.1
89
Radish0.74
90
Cucumber0.74.3
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