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Plant protein foods

These are the plant foods that give you the most protein in a normal portion, ranked from the top.

A block of firm tofu on a white plate

A portion of fried tempeh slices on a white plate

A portion of cooked brown lentils on a white plate

1Tofu1 block of firm tofu (about 150 g) · 216 kcal26g protein 2TempehPortion, fried (about 100 g) · 260 kcal19g protein 3LentilsA plate of cooked lentils (200 g) · 230 kcal18g protein 4Gado gadoOne plate with peanut sauce · 420 kcal17g protein 5PorridgeA bowl of porridge made with milk · 315 kcal15g protein 6Lentil soupA bowl (about 350 ml) · 250 kcal14g protein 7ChickpeasA portion of cooked chickpeas (150 g) · 246 kcal13g protein 8Black beansA portion, cooked (about 150 g, roughly half a tin drained) · 205 kcal13g protein 9EdamameA bowl in the pods, about 100 g of beans · 120 kcal11g protein 10Falafel4 falafel balls · 230 kcal9g protein 11Quinoa1 cup of cooked quinoa (about 185 g) · 222 kcal8g protein 12PeanutsA handful (30 g) · 170 kcal8g protein 13Soy milkGlass, unsweetened (250 ml) · 80 kcal8g protein 14AlmondsA handful (28 g, about 23 almonds) · 165 kcal6g protein 15PistachiosA handful, shelled (about 30 g) · 160 kcal6g protein 16WalnutsA handful (30 g) · 196 kcal5g protein 17CashewsA handful (about 30 g) · 165 kcal5g protein 18Peanut butterOne tablespoon (16 g) · 94 kcal4g protein 19PeasA portion (about 80 g, three heaped tablespoons) · 65 kcal4g protein 20HummusTwo tablespoons (30 g) · 80 kcal2g protein 21Chia seedsOne tablespoon (about 15 g) · 73 kcal2g protein

Numbers for the portion shown, the same as on each food's page. Sports are for someone of about 70 kg.

Tofu and tempeh lead the list, followed by lentils, beans and chickpeas. They are cheap, filling and easy to cook in bulk.

Nuts and seeds have protein too, but they come with a lot of fat, so the portions are small. They are a great extra, not the base of a meal.

Combining a few of these through the day gets you the protein you need without any meat.

Questions

Which plant food has the most protein?

Tofu and tempeh have the most per portion, followed by lentils, beans and chickpeas.

Can you get enough protein from plants?

Yes. Mixing beans, lentils, tofu and grains through the day covers it for most people.

Is peanut butter a good protein source?

It has some protein but much more fat. A spoon is fine, it just should not be your main protein.

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