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Looking for an easy way to up your protein intake as a vegan? These 12 power-packed grains, seeds and nuts make it easy to feel strong, energised and satisfied on a plant-based diet
Summary
1How much protein do you need per day?
In the UK, the recommended daily intake of protein is 0.75g per every kilogram you weigh, or around 45g for women and 56g for men...
2Why is it hard to get enough protein as a vegan?
A vegan diet lacks animal sources like meat, dairy, and eggs, which are high in protein...
3What are the best vegan protein sources?
Choose nuts, seeds, tofu, beans and grains like quinoa for a protein boost...
Whether you’ve been thriving as a vegan for years or you’ve just made the switch, one thing’s for sure: ensuring you get enough protein can be a real challenge. But don’t worry, we’re here to help. Protein is essential for keeping your body in top shape. Not only does it fuel your energy, but it’s also key in building and maintaining muscle.1 So, making sure you’re hitting your daily protein goals is a must.
In the UK, the recommended daily intake of protein is 0.75g per every kilogram you weigh.1 So, if you weigh 60kg, you should be aiming for around 45g of protein per day – just multiply your weight in kilograms with 0.75 to find the approximate grams of protein to aim for each day.
There’s a whole world of delicious, protein-packed vegan foods waiting for you. From nutrient-dense quinoa to versatile tofu, crunchy nuts, and hearty beans, we’ve got 12 tasty, protein-rich vegan foods to help you meet your goals and feel amazing.
12 delicious sources of protein for vegans
1. Lentils
Pulses, such as lentils, are perfect protein sources. They’re great for bulking up soups, stews, curries and salads, plus they count towards your five a day of vegetables and fruit.
Lentils are part of the legume family – popular the world over for their versatility and nutrition. Each 100g of cooked, boiled lentils contain an impressive 9g of protein.2 As you typically buy them dried, you can keep them in the cupboard and incorporate them into your meals as and when you fancy.
2. Quinoa
When it comes to grains, quinoa is a great source of protein, with approximately 4g per 100g serving of cooked quinoa.3
With its nutty flavour and firm texture, quinoa is a delightful and versatile grain that can be used in a variety of dishes. From breakfast bowls to savoury salads, quinoa is a vegan's dream come true. It's easy to cook, affordable and a great way to add some protein and nutrients to your meals.
3. Chickpeas
Another hero food for vegans around the globe, the humble chickpea is a great source of plant-based protein. A type of legume, chickpeas are used in several key recipes in Mediterranean and Middle Eastern cuisines.
In 100g of canned, drained chickpeas there’s approximately 7g of protein – making it the perfect ingredient for curries, stews or dips like homemade hummus!4
Top tip: save the water from the can of chickpeas to make aquafaba – a vegan egg substitute!
4. Oats
Oats are surprisingly good sources of plant-based protein. In fact, 100g of whole grain, rolled oats contain around 11g of protein.5 Plus, they’re packed full of fibre and essential nutrients like zinc, iron and vitamin E.6
A fantastic choice for a deliciously filling breakfast, why not try our favourite vegan porridge oats or try whipping up a batch of our vegan peanut butter and banana oat muffins?
5. Beans
Most varieties of beans are brimming with plant-based protein, but some more so than others. The best contenders in the protein race include:
- black beans (approx. 21g protein per 100g)7
- kidney beans (approx. 23g protein per 100g)8
- cannellini beans (approx. 9.2g protein per 100g)9
Just like chickpeas, most types of beans also contain varying amounts of important nutrients like fibre, iron, complex carbs, folate, potassium, manganese, phosphorus and more.10
6. Tofu, tempeh and edamame beans
Soy products, like tofu, tempeh and edamame beans, are some of the richest plant protein sources out there.
Edamame beans are immature soya beans and are packed full of protein (approximately 12g of protein per 100g).11 They’re ideal for snacking on or for adding to salads or stir fries. Try steaming them in their pods, sprinkling them with salt and sucking the beans out as a very healthy snack.
7. Nuts
If you’re searching for protein-rich snacks or things you can throw into your favourite dishes to bulk them out, nuts are ideal. However, nuts can be high in fat, so the NHS recommends sticking to a small serving per day, about 30g.14
Here are some of the nuts with the most amount of protein:
- almonds approx. 6g protein per 30g15
- cashew nuts approx. 5.2g protein per 30g 16
- walnuts approx. 4.3g protein per 30g17
- hazelnuts approx. 4g protein per 30g18
- peanuts approx. 7.3g protein per 30g19
8. Seeds
Seeds are rich in essential nutrients like fibre and Omega-3 fatty acids, but they can also be a fantastic source of protein.
Some of the best seeds that pack a protein punch include:
- pumpkin seeds approx. 30g protein per 100g20
- chia seeds approx. 17g protein per 100g21
- sunflower seeds approx. 21g protein per 100g22
- flaxseeds approx. 18g protein per 100g23
- sesame seeds approx. 18g protein per 100g24
- hemp seeds approx. 31g protein per 100g25
9. Nut butters
Nut butters are a delicious way to up your protein intake, enjoy a tasty treat and indulge in some healthy fats.
While each brand and product will differ in their protein content, most nut butters are high in protein. It’s best to check the label carefully, but these are our top nut butter picks that are packed with protein:
- peanut butter approx. 3.6g protein per tablespoon26
- almond butter approx. 3.4g protein per tablespoon27
- cashew butter approx. 1.9g protein per tablespoon28
Including nut butters in your diet is ideal for a protein hit, but moderation is key! Some nut butters can be high in calories and have added ingredients like sugar, so it’s best to be mindful and stick to the recommended serving size of around one tablespoon.
10. Wholegrain bread
While each loaf’s nutrient content differs by brand, generally, a slice of wholegrain bread contains approximately 4g of protein, and when you add some seeds into the mix that usually increases.29
Pair your bread with another source of vegan protein, like faux soya ‘meats’, smashed chickpeas, vegan pate, baked beans or spinach, and you’ve got yourself a good amount of protein in your sandwich.
11. Spirulina
At first glance, spirulina can look a little off-putting – this bright blue-green algae grows in freshwater ponds and lakes, and then is served up as a colourful powder.30
Just one tablespoon of spirulina contains an impressive 4g of protein.31 So, in one simple sprinkle, you can transform the protein-profile of the food that you’re eating.
Try added spirulina to your smoothies, juices, lattes and even pesto. But, be warned – spirulina can have a very strong, distinct taste, so add it in small amounts to see if it’ll work in whatever you put it in.
12. Nutritional yeast
Lovingly known as ‘nooch’ in the vegan community, nutritional yeast does what it says on the tin. This vegan favourite is made from non-live powdered yeast, which when ‘alive’ is used to make bread and beer. The result is a slightly cheesy flake-like that can liven up lots of dishes and make them even more nutritious.
Each make and brand of nutritional yeast differs in its protein content, but some can contain more than 50% protein per serving.32 Fortified versions can also contain B vitamins, like vitamin B12.33 So, it’s definitely worth keeping a tub or two in the kitchen cupboard ready to add nourishing vitamins, minerals and protein to dishes.
It’s most used to:
- make vegan cheese
- liven up beans on toast
- replicate the cheesiness of parmesan on pasta
- make creamy sauces
- give flavour to dishes like scrambled tofu
The final say
With careful planning, you can easily meet your protein needs when following a vegan diet. By incorporating a variety of plant-based protein sources into your diet, you can enjoy a healthy and balanced lifestyle.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients [Internet]. 2019 May 22 [cited 2024 Nov 29];11(5):1136–6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/
2. Nutrition information about protein and plant-based protein [Internet]. British Nutrition Foundation. 2025 [cited 2025 Jan 14]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/
3. USDA, Lentils, mature seeds, cooked, boiled, without salt [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/172421/nutrients
4. USDA, Quinoa, cooked [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/168917/nutrients
5. USDA, Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/173800/nutrients
6. USDA, Oats, whole grain, rolled, old fashioned [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/2346396/nutrients
7. Prasad Rasane, Jha A, Latha Sabikhi, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. Journal of Food Science and Technology [Internet]. 2013 Jun 24 [cited 2024 Nov 29];52(2):662–75. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4325078/
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10. Cannellini beans nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Cannellini_beans_1028803_nutritional_value.html?size=100+g
11. Mullins AP, Arjmandi BH. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients [Internet]. 2021 Feb 5 [cited 2025 Jan 14];13(2):519–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7915747/
12. USDA, Edamame shelled soybeans [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/2394885/nutrients
13. USDA, Tofu, raw, firm, prepared with calcium sulfate [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/172475/nutrients
14. USDA, Tempeh [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/174272/nutrients
15. Home introduction of nuts, for adults - Overview [Internet]. Guy’s and St Thomas’ NHS Foundation Trust. 2023 [cited 2025 Jan 14]. Available from: https://www.guysandstthomas.nhs.uk/health-information/home-introduction-nuts-adults
16. Nuts, raw, cashew nuts nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Nuts%2C_raw%2C_cashew_nuts_nutritional_value.html?size=1+oz+%3D+28.35+g
17. Nuts, raw, cashew nuts nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Nuts%2C_raw%2C_cashew_nuts_nutritional_value.html?size=100+g
18. Nuts, English, walnuts nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Nuts%2C_english%2C_walnuts_nutritional_value.html?size=1+oz+%2814+halves%29+%3D+28.35+g
19. Raw hazelnuts nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Raw_hazelnuts_529828_nutritional_value.html
20. Peanuts, raw, all types nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Peanuts%2C_raw%2C_all_types_nutritional_value.html
21. Seeds, dried, pumpkin and squash seed kernels nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Seeds%2C_dried%2C_pumpkin_and_squash_seed_kernels_nutritional_value.html?size=100+g
22. Chia seeds nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Chia_seeds_401536_nutritional_value.html?size=100+g
23. Raw sunflower seeds nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Raw_sunflower_seeds_581770_nutritional_value.html?size=100+g
24. Seeds, flaxseed nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Seeds%2C_flaxseed_nutritional_value.html?size=100+g
25. Seeds, dried, whole, sesame seeds nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Seeds%2C_dried%2C_whole%2C_sesame_seeds_nutritional_value.html?size=100+g
26. USDA, Seeds, hemp seed, hulled [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/170148/nutrients
27. Peanut butter nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Peanut_butter_42202000_nutritional_value.html?size=1+tablespoon+%3D+16+g
28. Almond butter nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Almond_butter_42200500_nutritional_value.html
29. Cashew butter nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Cashew_butter_42201000_nutritional_value.html
30. Bread, whole wheat nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Bread%2C_whole_wheat_51300110_nutritional_value.html?size=1+medium+or+regular+slice+%3D+36+g
31. Luo G, Liu H, Yang S, Sun Z, Sun L, Wang L. Manufacturing processes, additional nutritional value and versatile food applications of fresh microalgae Spirulina. Frontiers in Nutrition [Internet]. 2024 Sep 4 [cited 2025 Jan 14];11. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11409848/
32. Seaweed, dried, spirulina nutrition facts and analysis. [Internet]. Nutritionvalue.org. 2025 [cited 2025 Jan 14]. Available from: https://www.nutritionvalue.org/Seaweed%2C_dried%2C_spirulina_nutritional_value.html?size=1+tablespoon+%3D+7+g
33. USDA, NUTRITIONAL YEAST SEASONING, NUTRITIONAL YEAST [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/2194488/nutrients
34. Hever J. Plant-Based Diets: A Physician’s Guide. The Permanente Journal [Internet]. 2016 Sep [cited 2025 Jan 14];20(3). Available from: https://www.thepermanentejournal.org/doi/10.7812/TPP/15-082
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