Best vegan protein sources | Blog

Nut butters

Per 2 tbsp: 6–7g protein | 180–190 kcal

Peanut butter, cashew butter, almond butter – they’re rich, creamy, undeniably delicious and nutrient-packed. Nut butters contain an impressive mix of nutrients, including heart-healthy monounsaturated fats, fibre, B vits, vitamin E and (you guessed it) vegan protein.

Nut butters vary widely in their quality, so do make a point of checking the label. Go for nut butters that have a single ingredients—your nut of choice—and avoid overly-processed options with excess salt and sugar and/or hydrogenated oils.

Here’s what protein-power you can expect in a 2 tbsp serving:

Peanut butter: 7g protein, 190 kcal
Almond butter: 7g, 196 kcal
Cashew butter: 6g protein, 188 kcal
Pistachio butter: 6g protein, 180 kcal

Recipe ideas: Spread them on whole grain toast, add a dollop into smoothies, add it to hummus, bake homemade peanut butter biscuits/cookies, add to porridge or overnight oats, use it in Asian noodle dishes or simply enjoy a spoon straight from the jar (we won’t tell anyone!).

Lentils

Per average serving (100g cooked): 9g protein | 115 kcal

Upon first glance, these tiny legumes might not look like they’ve got much to offer. But don’t underestimate them—as well as being highly affordable (think £2 for a large bag) and low in calories, they tout a sizable protein and fibre hit.

On average, 100g (around half a cup) of cooked lentils packs in a mighty 9g protein and 8g dietary fibre, at just 115 kcal. Calorie-for-calorie, you won’t find many vegan protein foods that are quite so nutritious and filling, for such a bargain price.

Recipe ideas: Stir up a creamy lentil dahl, cook a satisfying lentil ‘spag bol’, add them to soups and stews, get creative with lentil-based curries or make a nutritious summer lentil salad.

Beans

Per drained half can (120g): 5–11g protein | 100–200 kcal

If the only beans welcome in your life are the baked, toast-topping kind, it’s time to branch out.

Beans in all their forms are a tasty, nutritious and extremely affordable vegan protein source. We’re talking just 30-50p a can! Plus, they’re incredibly versatile and can be easily incorporated in a huge variety of breakfast, lunch and dinner recipes.

Let’s take a look at what level of vegan protein content beans have got to offer per 120g (around half a drained can):

Kidney beans: 10.4g protein, 152 kcal
Butter beans: 9.4g protein, 138 kcal
Broad beans: 9.1g protein, 132 kcal
Chickpeas: 8.4 protein, 166 kcal
Cannellini beans: 7.4g protein, 102 kcal
Pinto beans: 5.5g protein, 102 kcal
Baked beans: 4.8g protein, 113 kcal
Hummus: 3.5g protein, 107 kcal

Alongside their sizeable protein hit, beans are a fantastic source of iron, zinc, folate and magnesium. Just half a cup of beans per day has been proven to significantly enhance diet quality… and who can argue with that?!

Recipe ideas: Whip up a warming bean chilli, drizzle chickpeas with olive oil and roast them for a healthy snack, make homemade baked beans, blend up your own hummus or enjoy a bean-stuffed baked sweet potato.

Tofu

Tempeh

Per average serving (100g): 20.3g protein | 192 kcal

Just when you thought vegan protein foods couldn’t get any better, in comes tempeh. Tempeh is made from fermented soybeans and has a chewy texture and a nutty taste. While it has more of an acquired taste than tofu, it’s mighty healthy benefits mean it’s definitely worth a try.

A serving (100g) of tempeh provides an amazing 20.3g protein, 2.7mg iron and 11mg of calcium, at only 192 kcal. It’s also rich in prebiotics, which feed the good bacteria in your stomach and can help to boost your gut health. An all-around plant-based protein winner!

Recipe ideas: Marinate it and chuck it in the oven for a crunchy protein snack, build your own tempeh tacos, use it as a meat sub in your curries and spag bol, slice it into vegan sandwiches or whip up a mighty vegan tempeh salad bowl.

Edamame

Per average serving (120g): 17g protein | 235 kcal

Edamame beans are vibrant green whole, immature, unprocessed soybeans, with a delicious nutty bite. An average serving of edamame beans (80g) boasts 9.5g protein, around 106 kcal, 3.2g net carbs and a decent serving of iron and calcium. Who knew a tiny green bean could be such a nutritional powerhouse?!

You can buy them still in their pods for a fun high-protein snack, or shelled, which make a great addition to any soups and stir-fries. Wondering where to find them? In the UK, you’ll typically find edamame beans hidden away in the frozen aisle of most supermarkets—have a good rummage!

Recipe ideas: Season with salt, pepper, chilli & garlic powder for a spicy high-protein snack, incorporate them into pasta and noodle dishes, mix them into salads or simply add them as a protein-boosting side to any dish.

Soy milk & yoghurt

Per average serving (150g) yoghurt: 6.5g protein | 77 kcal
Per 200ml glass of soy milk: 7g protein | 66 kcal

We’re not done with the soy just yet! When it comes to dairy-free diet alternatives, soy milk, made from soybeans and filtered water, is the most protein-packed option.

Soy yoghurt contains around 6.5g protein and 77 kcal per serving (150g), while soy milk will give you a 7g dose of protein and 66 kcal per 200ml. The thick and creamy texture makes it a great cow’s milk or Greek yoghurt substitution in any recipe that calls for it.

Recipe ideas: Use it in your vegan teas and coffees, blend it with Purition Vegan, add it into smoothies, make delicious vegan yoghurt bowls or use it as a dairy-sub in pretty much any recipe.

Protein-rich vegetables

Per 100g: 2–3g protein | 20–35 kcal

Vegetables have protein? Yep, that’s right! Even though your greens might not seem like your typical muscle-building ingredient, some veggies will surprise you. Vegetables alone are unlikely to satisfy your daily protein requirement, but choosing higher-protein vegetables make for a great top-up. Plus, they come with the added benefit of providing extra essential micronutrients and fibre.

Curious? Here are some of the most protein-rich vegetables, along with their protein content per 100g:

Quinoa

Per average serving (100g cooked): 4.5g protein | 120 kcal

Quinoa (pronounced ‘KEEN-wah’) is technically a seed, but we think it deserves its own section. Alongside its protein content – around 4.5g complete protein per 100g once cooked – quinoa has some impressive nutrition and health benefits:

Contains all nine essential amino acids, making it a complete vegan protein source
Packed with key nutrients, including iron, magnesium, potassium, zinc and iron
High in antioxidants, which can reduce the risk of many diseases
High in fibre and low on the glycemic index, both of which can help to increase satiety and prevent hunger pangs

Recipe ideas: Enjoy a quinoa super salad for lunch, bake quinoa patties, stuff it in a baked sweet potato or add it to home-baked bread.

Seitan

Per average serving (100g): 17.9g protein | 107 kcal

Seitan, known as vital wheat gluten, is a meat alternative made from wheat. It has a unique meat-like texture and bounce, with a mild flavour that can be easily boosted with seasoning and spices. It’s easy enough to make from scratch at home but is increasingly available in supermarkets and health food shops, if you’re looking for that convenience factor.

But what about seitan’s protein content? Well, it’s pretty damn impressive, to say the least. With a 100g serving containing an impressive 17.9g protein and only 107 calories, it’s definitely one to add to your next vegan shopping list.

Recipe ideas: Use it in any recipe as a meat-sub, shred it into tacos and salads, use it to make your own vegan burgers, slice it into a stir-fry or layer it up with veggies in a vegan sandwich.

Nutritional yeast

Per 2tbsp: 10g protein | 68 kcal

Nutritional yeast or ‘nooch’, as it’s commonly coined, is a deactivated yeast formed from a species of fungus called ‘Saccharomyces cerevisiae’. We know it has a horribly unappealing name, but give nutritional yeast a go and we bet it’ll become your all-new favourite condiment! It’s nutty, savoury and surprisingly cheese-like all at once and can be easily sprinkled onto just about any recipe.

2 tablespoons of nutritional yeast has only 68 calories, but provides an impressive 10g protein. The same serving size also offers around 10mcg of vitamin B12, which generously covers the recommended daily amount.

Recipe ideas: Sprinkle and stir it into just about anything, from soups and salads to cauli-mash and vegan mac and cheese. Not a fan of nooch? We’ve included it inPurition Vegan,so sip on one every day and gain a generous dose of B-vits.

Spirulina

Per 2tbsp: 8g protein | 40 kcal

This rich, green powder comes from blue-green algae and has gained superfood status in recent years. Alongside a mighty list of health benefits (it’s touted to have the ability to improve gut health, increase energy levels and lower cholesterol), Spirulina is 60-70% protein by weight and offers a complete vegan protein source.

Two tablespoons of spirulina contains 8g protein and only 40 calories, as well as good amounts of iron, calcium, magnesium and phosphorus, amongst other essential micronutrients. If smoothies are your thing and you don’t mind an earthy taste, this protein-powered superfood is well-worth a try.

Recipe ideas: Blend it into smoothies and juices, add it to your vegan bakes or sprinkle a small amount in salads and soups.

Green peas

Per 100g: 6g protein | 80 kcal

We’ve already covered protein-rich veggies, but we thought peas deserved their share of the protein spotlight! A 100 calorie serving of peas actually contains more protein than a whole egg, making peas a real unsung protein hero. They’re also an incredibly easy and versatile ingredient – they require minimal prep and make a good side to pretty much any meal. Plus, they’re cheap! A definite staple on any healthy vegan shopping list.

An average serving of peas (100g) contains around 6g protein and 80 calories, alongside a gut-healthy 4.5g fibre and a reasonable dose of plant-powered iron.

Recipe ideas: Make a hearty pea soup, whip up a pea risotto, add cold peas to salad, enjoy a bowl of mushy mint peas, mixe them into pasta dishes or simply add them as a side to any of your meals.

Wild rice

Per average serving (100g cooked:) 4g protein | 101 kcal

Looking for simple ways to increase the amount of vegan protein in your diet? Swapping white, brown or basmati rice for wild rice could be a game-changer. Wild rice contains more than double the amount of protein as other long-grain rice varieties. It tastes slightly nutty and, as it’s not stripped of its bran (that’s a good thing—hello, fibre), it has a slightly chewy texture.

A 100g serving of cooked wild rice contains around 4g protein, 101 calories and good amounts of fibre, manganese, magnesium and B vitamins. Plus points? It also contains all nine essential amino acids, making it a complete vegan protein source.

Recipe ideas: Stuff it in peppers or squash, add it to salads and buddha bowls, enjoy it with a vegan curry and use it as a swap for white rice in any recipe that calls for it.

Other grains

Per average serving (100g cooked): 3–6g protein | 90–135 kcal

From buckwheat to spelt, grains are a great addition to a vegan diet. They’re cheap, healthy, super versatile and a great vegan protein source to boot. Despite their small size and affordable price tag, grains are impressively nutrient-dense; offering decent amounts of iron, calcium and B vitamins per serving.

Take a look at the vegan protein content of a few popular grains per 100g cooked:

Kamut: 5.7g protein, 132 kcal
Spelt: 5.5g protein, 127 kcal
Teff: 3.9g protein, 101 kcal
Amaranth: 3.8g protein, 102 kcal
Buckwheat: 3.5g protein, 92kcal

Recipe ideas: Use them as a base for salads, use them as a protein and texture booster in soups, bake them into vegan breads or simply cook, season and enjoy as a protein-packed side dish.

Whole grain bread

Per 2 slices: 8g protein | 161 kcal

Bread has protein? Yes, you heard right! If you pick the right kind of bread – think the brown, whole grain, seeded kind – bread makes for a worthy source of vegan protein. Whole-grain bread is typically made from whole wheat, oats, rye and/or buckwheat and is often topped with nutritious seeds, owing to its worthy protein punch.

While the nutritional content will vary between brands, 2 slices of wholegrain toast offer around 8g vegan protein, 161 calories and 4g fibre. Just pop ’em in the toaster and top with natural nut butter or hummus for a quick and easy source of vegan protein.

Recipe ideas: Make falafel, tofu or chickpea sandwiches, load a slice with hummus or peanut butter for an easy high-protein snack, dip into lentil or bean soups and stews or make homemade baked beans and load them on a slice or two of toast.

Vegan protein powder

Whey protein isn’t vegan, so most regular protein powders are out the picture. But if you lead a busy lifestyle or need an extra hit of post-workout protein, vegan protein powder is a great vegan store cupboard staple! Purition’s premium protein blend contains European pea, pumpkin, sunflower & hemp to provide all 9 essential amino acids (a complete protein source) in a single serving.

By combining premium plant protein with nuts, seeds and a range of other natural wholefoods, a single shake provides around 15g protein. Plus, with fibre, healthy fats, vitamins and minerals to boot, a Purition Vegan shake a day will leave you feeling energised and satisfied, whilst eliminating the worry of going without any essential nutrients. It makes a great high-protein vegan breakfast for busy mornings or a natural, nutritious vegan protein shake if you’re a gym-goer.

Recipe ideas: Simply blend up a Purition shake and enjoy as an easy breakfast, mix it into protein pancakes, add it to a nutritious smoothie bowl or blend it into energy balls for an on-the-go dose of protein.

Vegan protein: The bottom line

Don’t be taken in by the myth that high protein vegan foods are fiddly, inferior or time-consuming. While getting adequate amino acids on a plant-based diet requires you to enjoy a wider range of protein foods than your meat-eating friends, the added variety will only benefit you. After all, diet diverse in plant-based wholefoods is nutrient-dense, intensely nourishing and rich in antioxidants, fibre, vitamins and minerals!

Before you go, don’t forget to check out Purition’s vegan range. Whether you’re short on time, need a vegan protein boost to support your fitness regime or simply prefer to spend less time over the stove, our completely natural, real food shakes provide a nutritious and balanced vegan protein source, fibre and healthy fats to fuel your vegan diet.

Find out more about using Purition on a vegan diet.

Best vegan protein sources | Blog | Purition (2024)