Top Vegan Food High in Protein

About Vegan Food and Protein

There are quite a number of vegan foods rich in protein, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest protein vegan food include spirulina, peanut flour, soy flour, nutritional yeast, hemp seeds, dijon mustard, peanuts, mung bean, wheat germ and almonds. Other protein rich vegan food are pistachio, fried tofu, pumpkin seeds, flaxseeds, cashews, sesame seeds, oats, chia seeds, walnut and hazelnut.

We calculated the top vegan foods for protein by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in protein.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spirulina (dried)

image of spirulina

In 1 tsp, spirulina has 1.3g of protein, or about 3% of daily values for women and 2% for men.
Protein
1.3g in
1 tsp (2.33g)
40g in
200 Calories (69g)
3%
2%
79%
73%
Complete nutrition for Spirulina

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 31g of protein, or about 63% of daily values for women and 58% for men.
Protein
31g in
1 cup (60g)
32g in
200 Calories (61g)
63%
58%
64%
59%
Complete nutrition for Peanut Flour

Soy Flour

image of soy flour

In 1 cup, soy flour has 44g of protein, or about 88% of daily values for women and 81% for men.
Protein
44g in
1 cup (88g)
27g in
200 Calories (54g)
88%
81%
54%
50%
Complete nutrition for Soy Flour

Nutritional Yeast

image of nutritional yeast

1 tbsp of nutritional yeast contains 4.9g of protein, or about 10% of daily values for women and 9% for men.
Protein
4.9g in
1 tbsp (12g)
25g in
200 Calories (62g)
10%
9%
50%
46%
Complete nutrition for Nutritional Yeast

Hemp Seeds

image of hemp seeds

In 1 tbsp, hemp seed has 3.2g of protein, or about 6% for adults.
Protein
3.2g in
1 tbsp (10g)
11g in
200 Calories (36g)
6%
6%
23%
21%
Complete nutrition for Hemp Seeds

Dijon Mustard (ground)

image of dijon mustard

1 tbsp of dijon mustard contains 1.6g of protein, or about 3% for adults.
Protein
1.6g in
1 tbsp (6.3g)
10g in
200 Calories (39g)
3%
3%
21%
19%
Complete nutrition for Dijon Mustard

Peanuts

image of peanuts

In 1 cup, peanut has 36g of protein, or about 71% of daily values for women and 66% for men.
Protein
36g in
1 cup (146g)
8.3g in
200 Calories (34g)
71%
66%
17%
15%
Complete nutrition for Peanuts

Mung Bean (raw)

image of mung bean

1 cup of mung bean contains 49g of protein, or about 99% of daily values for women and 91% for men.
Protein
49g in
1 cup (207g)
14g in
200 Calories (58g)
99%
91%
28%
25%
Complete nutrition for Mung Bean

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 27g of protein, or about 53% of daily values for women and 49% for men.
Protein
27g in
1 cup (115g)
13g in
200 Calories (56g)
53%
49%
26%
24%
Complete nutrition for Wheat Germ

Almonds

image of almonds

1 cup of almond contains 30g of protein, or about 60% of daily values for women and 56% for men.
Protein
30g in
1 cup (143g)
7.3g in
200 Calories (35g)
60%
56%
15%
14%
Complete nutrition for Almonds

Pistachio

image of pistachio

In 1 cup, pistachio has 26g of protein, or about 52% of daily values for women and 48% for men.
Protein
26g in
1 cup (123g)
7.4g in
200 Calories (35g)
52%
48%
15%
14%
Complete nutrition for Pistachio

Fried Tofu

image of fried tofu

1 1/2 of fried tofu contains 11g of protein, or about 21% of daily values for women and 20% for men.
Protein
11g in
1 1/2 (56g)
14g in
200 Calories (74g)
21%
20%
28%
26%
Complete nutrition for Fried Tofu

Pumpkin Seeds

image of pumpkin seeds

In 1 cup, pumpkin seed has 12g of protein, or about 24% of daily values for women and 22% for men.
Protein
12g in
1 cup (64g)
8.3g in
200 Calories (45g)
24%
22%
17%
15%
Complete nutrition for Pumpkin Seeds

Flaxseeds

image of flaxseeds

1 cup of flaxseed contains 31g of protein, or about 61% of daily values for women and 57% for men.
Protein
31g in
1 cup (168g)
6.9g in
200 Calories (37g)
61%
57%
14%
13%
Complete nutrition for Flaxseeds

Cashews

image of cashews

In 1 oz, cashew has 5.2g of protein, or about 10% for adults.
Protein
5.2g in
1 oz (28.35g)
6.6g in
200 Calories (36g)
10%
10%
13%
12%
Complete nutrition for Cashews

Sesame Seeds

image of sesame seeds

1 tbsp of sesame seed contains 1.6g of protein, or about 3% for adults.
Protein
1.6g in
1 tbsp (9.45g)
6g in
200 Calories (35g)
3%
3%
12%
11%
Complete nutrition for Sesame Seeds

Oats

image of oats

In 1 cup, oat has 26g of protein, or about 53% of daily values for women and 49% for men.
Protein
26g in
1 cup (156g)
8.7g in
200 Calories (51g)
53%
49%
17%
16%
Complete nutrition for Oats

Chia Seeds (dried)

image of chia seeds

1 oz of chia seed contains 4.7g of protein, or about 9% for adults.
Protein
4.7g in
1 oz (28.35g)
6.8g in
200 Calories (41g)
9%
9%
14%
13%
Complete nutrition for Chia Seeds

Walnut

image of walnut

In 1 cup, walnut has 18g of protein, or about 36% of daily values for women and 33% for men.
Protein
18g in
1 cup (117g)
4.7g in
200 Calories (31g)
36%
33%
9%
9%
Complete nutrition for Walnut

Hazelnut

image of hazelnut

1 cup of hazelnut contains 34g of protein, or about 68% of daily values for women and 63% for men.
Protein
34g in
1 cup (226.8g)
4.7g in
200 Calories (31g)
68%
63%
9%
9%
Complete nutrition for Hazelnut


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