Looking for plant-based protein? Compare a wide range of plant-based foods across six easy-to-browse categories, including serving sizes, protein, carbohydrates, fat and calories.
Nuts & Seeds
↑ Categories| Food | Serving | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Hemp seeds/hearts | 1 oz | 9.4 | 1 | 15 | 170 |
| Pumpkin seeds | 1 oz | 8.6 | 1 | 14 | 158 |
| Peanut butter | 2 tbsp | 7.8 | 4 | 16 | 188 |
| Peanuts | 1 oz | 7.3 | 2 | 14 | 161 |
| Almond butter | 2 tbsp | 6.6 | 3 | 17 | 192 |
| Almonds | 1 oz | 6 | 3 | 14 | 164 |
| Sunflower seeds | 1 oz | 5.9 | 3 | 15 | 166 |
| Flax seeds | 3 tbsp | 5.8 | 1 | 13 | 168 |
| Pistachios | 1 oz | 5.7 | 5 | 13 | 159 |
| Cashews | 1 oz | 5.2 | 8 | 12 | 157 |
| Chia seeds | 3 tbsp | 5 | 2 | 9 | 146 |
| Sesame seeds | 1 oz | 5 | 3 | 14 | 162 |
| Walnuts | 1 oz | 4.3 | 2 | 19 | 185 |
| Hazelnuts | 1 oz | 4.2 | 2 | 17 | 178 |
| Brazil nuts | 1 oz | 4.1 | 1 | 19 | 187 |
| Pine nuts | 1 oz | 3.9 | 3 | 19 | 191 |
| Pecans | 1 oz | 2.6 | 1 | 20 | 196 |
Grains & Pasta
↑ Categories| Food | Serving | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Spelt* | ½ cup | 5.3 | 22 | 1 | 123 |
| Kamut* | ½ cup | 4.9 | 20 | 1 | 113 |
| Amaranth* | ½ cup | 4.7 | 20 | 2 | 129 |
| Teff* | ½ cup | 4.6 | 22 | 1 | 126 |
| Whole wheat pasta* | ½ cup | 4.2 | 18 | 1 | 104 |
| Quinoa* | ½ cup | 4.1 | 17 | 2 | 111 |
| Ezekiel bread | 1 slice | 4 | 11 | 1 | 80 |
| Whole wheat bread | 1 slice | 3.6 | 12 | 1 | 69 |
| Oats* | ½ cup | 3.5 | 15 | 2 | 101 |
| Wild rice* | ½ cup | 3.3 | 16 | 0 | 83 |
| Farro* | ½ cup | 3.3 | 15 | 0 | 84 |
| Millet* | ½ cup | 3.1 | 18 | 1 | 105 |
| Couscous* | ½ cup | 3 | 17 | 0 | 89 |
| Buckwheat* | ½ cup | 2.8 | 15 | 1 | 77 |
| Brown rice* | ½ cup | 2.8 | 24 | 1 | 124 |
Dairy Alternatives
↑ Categories| Food | Serving | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Pea protein powder | ¼ cup | 22 | 1 | 2 | 109 |
| Brown rice protein powder | ¼ cup | 20 | 3 | 0 | 100 |
| Soy protein powder | ¼ cup | 18 | 0 | 1 | 80 |
| Hemp protein powder | ¼ cup | 14 | 1 | 3 | 110 |
| Nutritional yeast | ¼ cup | 8 | 2 | 1 | 60 |
| Pea milk | 1 cup | 8 | 6 | 5 | 100 |
| Flax milk + protein | 1 cup | 8 | 1 | 3 | 70 |
| Soy milk | 1 cup | 7.8 | 1 | 4 | 74 |
| Soy yogurt | ¾ cup | 7 | 10 | 4 | 110 |
| Oat milk | 1 cup | 4.7 | 20 | 2 | 130 |
| Hemp milk | 1 cup | 2 | 0 | 6 | 70 |
Vegetables
↑ Categories| Food | Serving | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Green peas* | 1 cup | 8.2 | 16 | 0 | 125 |
| Dried seaweed (spirulina) | 2 tbsp | 8 | 3 | 1 | 41 |
| Spinach* | 1 cup | 5.3 | 2 | 1 | 41 |
| Collards* | 1 cup | 5.1 | 3 | 1 | 63 |
| Asparagus* | 1 cup | 4.3 | 4 | 0 | 40 |
| Corn* | 1 cup | 4.2 | 28 | 1 | 134 |
| Potato* | 1 cup | 4.2 | 41 | 0 | 201 |
| Artichokes | 1 medium | 4.2 | 7 | 0 | 60 |
| Brussels sprouts* | 1 cup | 4 | 7 | 1 | 56 |
| Broccoli* | 1 cup | 3.7 | 6 | 1 | 55 |
| Sweet potato* | 1 cup | 3.5 | 31 | 0 | 158 |
| Kale* | 1 cup | 3.5 | 2 | 1 | 42 |
| Mushrooms* | 1 cup | 3.4 | 5 | 1 | 44 |
| Avocado | 1 cup | 3.3 | 3 | 15 | 180 |
| Mung bean sprouts | 1 cup | 3.2 | 4 | 0 | 31 |
| Bok choy* | 1 cup | 2.7 | 1 | 0 | 20 |
| Cauliflower* | 1 cup | 2.3 | 2 | 1 | 29 |
Beans & Legumes
↑ Categories| Food | Serving | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Soybeans* | ½ cup | 14.3 | 9 | 8 | 149 |
| Edamame* | ½ cup | 11.1 | 6 | 6 | 127 |
| Lentils* | ½ cup | 8.9 | 14 | 0 | 115 |
| Adzuki beans* | ½ cup | 8.6 | 20 | 0 | 147 |
| Split peas* | ½ cup | 8.2 | 10 | 0 | 116 |
| Kidney beans* | ½ cup | 7.7 | 15 | 0 | 112 |
| Pinto beans* | ½ cup | 7.7 | 15 | 1 | 122 |
| Cannellini beans* | ½ cup | 7.7 | 20 | 0 | 113 |
| Black beans* | ½ cup | 7.6 | 13 | 1 | 114 |
| Navy beans* | ½ cup | 7.5 | 14 | 1 | 127 |
| Chickpeas* | ½ cup | 7.3 | 16 | 2 | 134 |
| Lima beans* | ½ cup | 7.3 | 13 | 0 | 108 |
| Mung beans* | ½ cup | 7.1 | 12 | 0 | 106 |
| Black-eyed peas* | ½ cup | 6.6 | 12 | 1 | 99 |
| Fava beans* | ½ cup | 6.5 | 12 | 0 | 94 |
Meat Alternatives
↑ Categories| Food | Serving | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Seitan (vital wheat gluten) | 3 oz | 18 | 3 | 1 | 90 |
| Tempeh | 3 oz | 16 | 10 | 5 | 160 |
| Beyond Beef | 3 oz | 15.3 | 2 | 14 | 184 |
| Veggie burger | 1 patty | 13.2 | 2 | 4 | 98 |
| Quorn (mycoprotein) | 3 oz | 12.3 | 4 | 2 | 89 |
| TVP (textured vegetable protein) | ¼ cup | 12 | 5 | 0 | 80 |
| Veggie dog | 1 link | 9 | 3 | 1 | 60 |
| Tofu | 3 oz | 8 | 2 | 5 | 80 |
| Jackfruit | 1 cup | 2.8 | 36 | 1 | 157 |
Using the vegan protein chart
Compare similar servings
One ounce of nuts and a cup of beans are very different portions. Review the serving-size column before comparing their protein values.
Look beyond the protein figure
Beans and grains also provide carbohydrates, while nuts and seeds often contain more fat and calories. Choose foods that suit your overall nutrition goals.
Use variety throughout the day
Legumes, soy foods, grains, nuts and seeds can all contribute protein to a varied vegan diet. You don't need to rely on one ingredient.
Read packaged-food labels
Protein powders, milk alternatives and meat substitutes vary considerably between products. Their Nutrition Facts labels are more reliable for the exact product you're eating.
Frequently asked questions
Which foods on this chart have the most protein per listed serving?
Pea protein powder (22 g per ¼ cup), brown rice protein powder (20 g per ¼ cup), soy protein powder (18 g per ¼ cup), and seitan (18 g per 3 oz) are among the highest entries. These servings are not directly comparable by weight.
Are beans good sources of vegan protein?
Yes. The chart includes lentils, soybeans, chickpeas and several other legumes. Their protein amounts depend on the type and serving size.
Do starred foods use cooked portions?
Yes. Yes. An asterisk means the stated serving is measured cooked.
Are these exact values for every brand?
No. Products and preparation methods vary. These are approximate reference values, not substitutes for a food package's nutrition label or an up-to-date food database.