0
Brenda de Groot
Health & Food

Full List of Plant-Based Protein

Are you still talking about those protein?

Yes, I am, and I’ll tell you why. The topic of ‘protein’ is an incredibly hot item since Mr. Atkins published his best sellers, and sadly, his shady diet bars still decorate the shelves of many supermarkets and even health stores. We seem obsessed with loading as much protein on our plates as possible. The fear of being deficient of this macro nutrient on a plant-based diet forms a massive obstacle to many people who consider going vegan. A real shame, but understandable in a society brainwashed by protein marketing. The main questions for many non-vegans and vegans-to-be are:

  • Do I get enough (complete) protein on a plant-based diet? 
  • Where do I get my protein as a vegan?

The answer to the first question you find in this vegan protein article, and for the second question, you are reading the right article at this very moment. I namely have worked out a monster table, in which you can look up the protein content of the most popular plant-based food sources. I was looking for this kind of table a while ago but I couldn’t find anything like it. So #fairenough #I’lldoitmyself #mypleasure.

You can use this table to create the ultimate protein-packed vegan meal, or make plant-based high-protein energy bars to reach your protein goal for the day. Anyway, I hope you will enjoy this list many many times!

I also made a PDF for you to download, so you can access it also offline. It’s free. 🙂

→ Download the full list as a PDF

Table 1. List of plant-based protein sources and their protein content per 100 grams, per 100 kcal en per portion. (Click here for the mobile-friendly table)


Pulses Per 100 grams Per 100 kcal Per portion*
Black beans 9 5.8 18
Broad beans 8 9.1 16
Brown beans 7.6 6.9 15.2
Chickpeas 7.5 6.3 15
Edamame 11 9 22
Lentils 10 8.5 20
Lima beans (butter beans) 8.2 6 16.4
Lupine 16 13.4 32
Kidney beans 7.8 6.1 15.6
Marrowfat peas 6.5 6.2 13
Soy beans 17 9.8 34
White beans 7.5 6.6 15
Grains (dry form) Per 100 grams Per 100 kcal Per portion*
Amaranth 14 3.8 10.5
Barley 11 3.3 8.25
Bread (white, wheat) 8.3 3.6 6.2
Bread (whole wheat) 8.4 3.4 6.3
Buckwheat 10.4 2.9 7.8
Bulgur 9.2 2.6 6.9
Couscous 12.5 3.4 9.4
Millet 10.6 3.3 8
Oats 13.1 3.4 9.8
Pasta (white) 13.5 3.8 10.1
Pasta (whole wheat) 12 3.4 9
Quinoa 16.2 4.1 12.2
Rice (white) 7 2 5.3
Rijst (brown) 7.5 2.1 5.6
Rye bread 5.5 2.8 4.1
Spelt 12.2 3.4 9.6
Vegetables (raw) Per 100 grams Per 100 kcal Per portion*
Artichoke 2.4 5.9 6
Aubergine 1.2 4.8 3
Avocado 2.6 1.4 6.5
Beansprouts 7 9.3 17.5
Beetroot 2 4.7 5
Bell pepper 1 3.8 2.5
Bok choy 1 11.1 2.5
Broccoli 3.3 11.4 8.25
Brussels sprouts 3.8 10.2 9.5
Butternut squash 1 1.8 2.5
Cauliflower 2 8.3 5
Carrots 1 3 2.5
Celeriac 2 6.5 5
Chicory 1.3 10 3.25
Chinese cabbabe 1.2 6 3
Courgette 1.8 6.6 4.5
Cucumber 0.6 4.2 1.5
Endive 1.5 9.4 3.75
Fennel 2 5 5
Glasswort 3.1 6.9 7.8
Green bean 2.4 6.6 6
Haricot 2 11 5
Kale 4.3 8.4 10.75
Leek 1.8 6 4.5
Lettuce 1.3 11.8 3.25
Mushrooms 2.7 16.8 6.75
Onion 1.2 3.3 3
Oxheart 3 9.1 7.5
Parsnip 1.5 1.7 3.75
Potato 2 2.4 4
Pumpkin 0.6 3 2.5
Red cabbage 1.5 5.8 3.75
Sugar snaps 2.5 5.3 5
Spinach 2.5 16.6 6.25
Sweet potato (yam) 2 1,4 5
Tomato 1 6.2 2.5
Nuts Per 100 grams Per 100 kcal Per portion*
Brazil nuts 14 2.1 4.2
Cashews 18.5 3.2 5.5
Hazelnuts 14.2 2.1 4.3
Macadamia nuts 9 1.3 2.7
Peanuts 26 4.2 7.8
Pecans 8.5 1.2 2.5
Pistachios 19.5 3.3 5.8
Walnuts 14.4 2.2 4.3
Seeds Per 100 grams Per 100 kcal Per portion*
Chia seeds 16 3.3 3.2
Flaxseed 20 4,2 4
Hemp seed 37 6.8 7.4
Pumpkin seeds 24.5 7 4.9
Sesame seeds 20.9 3.8 4.4
Sunflower seeds 27 4.3 5.4
Meat replacements Per 100 grams Per 100 kcal Per portion*
Seitan 22.1 20.8 22.1
Tempeh 12 7.9 12
Tofu / tahu 12 10 12
Veggieburger 16 9.6 16
Vegan minced meat 18 12.4 18

Sources: https://www.voedingswaardetabel.nl/ and https://nutritiondata.self.com/

* Portion size:

Portion of vegetables: 250 grams
Portion of pulses: 200 grams
Portion of grains: 75 grams dry = about 200 grams cooked, or 2 slices of bread
Portion of nuts: 30 grams
Portion of seeds: 20 grams
Portion of meat replacements: 100 grams

Note 1: Yes, peanuts are completely wrongly listed under ‘nuts’, and buckwheat and quinoa are totally illegal there in the grains section. I categorised the three of them in this way for sake of portion size and the fact that you’d normally eat peanuts as nuts, and buckwheat or quinoa as a grain.

Note 2: I did state this table is complete, but actually it is not. There are ample more vegan sources of protein. For example, there exist many exotic nuts and seeds, many more less common vegetables, and products such as soy yogurt, vegan protein powder, hummus and muesli bars. To keep this vegan protein list uncluttered I only mentioned the most common and minimally unrefined (whole) foods. Where you can get your protein from as a vegan therefore is not limited to this list only.

As some people asked me whether they could save the list on their PC’s I made a PDF version of it  🙂
Here you can download the list: Plant-based protein list download.

This post is also available in NL

You Might Also Like...

5 Comments

  • Reply
    Leon
    12 June 2018 at 12:29

    Thanks

  • Reply
    Anon
    27 January 2019 at 02:09

    Is comma supposed to be a decimal point or supposed to denote a range? for eg. Seitan => 22,1 => 20,8 => 20,8 ?

    • Reply
      Brenda
      27 January 2019 at 09:37

      Ah! Now you noticed a flaw in my article! Thanks for putting this forward. I’m confused about myself now.. let me fix this straight away 😉
      And I will also change the comma to a point – I wrote this article in Dutch first, and in this weird small country we use comma’s instead of points for decimals.

  • Reply
    Veronika
    3 September 2019 at 13:04

    Thank you so much, I am currently in the process of getting meat and animal products out of my diet and this is just the thing I need to start the journey more easily!

    • Reply
      Brenda
      3 September 2019 at 20:17

      You’re very welcome, Veronika!

    Leave a Reply