20 high-protein vegetarian foods
Whether you follow a plant-based diet or eat meat-free a few days a week, discover which vegetarian foods provide the protein you need.
Why plant-based protein?
Following a vegetarian diet can supply all the essential nutrients you need and has other benefits too.
A varied and wholesome vegetarian diet typically contains less saturated fat and more folate, fibre and vitamins C and E. Most vegetarians comfortably meet their five-a-day, and many exceed this recommended amount of fruit and vegetables. Plant-based diets are also considered more sustainable, as they are associated with less environmental damage.
Why do we need protein?
Protein is made up of smaller units called amino acids and is essential for repairing damaged cells and building new ones. It also builds tissues, muscles and bones, so it's important to make sure your body has enough of it.
Animal foods like meat, fish, dairy and eggs are often referred to as ‘complete’ sources of protein (meaning they contain all of the nine essential amino acids), and certain plant sources are too. However, other plants may have a less optimal contribution of some of the essential amino acids. The most likely amino acids to be at lower levels in plants are lysine, methionine, cysteine, tryptophan and threonine.
Which plant-based foods are a good source of protein?
Eating a varied, balanced diet that incorporates different sources of plant proteins will ensure you obtain all the amino acids you need. There is also no evidence to suggest that a varied plant-based diet will cause you to be deficient in protein.
Read on to discover which foods you should be eating more of.
1. Hemp seeds – 30g per 100g
Exceptionally nutritious, with more than 20% of their calorie content derived from protein and a source of unsaturated, healthy fats, these little seeds make a nourishing addition to cereals, bakes and snacks.
We like to add them to our nut & seed granola or apricot & seed protein bars. With just 1 tbsp providing 3.0g of protein as well as a number of vitamins (like vitamin E) and minerals (including magnesium, iron and zinc), they are well worth adding to your storecupboard.
2. Wheatgerm – 27.3g per 100g
The nutritious centre of the wheat grain, wheat germ is removed from most white refined wheat products. Rich in protein, fibre and healthy fats, wheatgerm is also packed with magnesium, zinc and folate.
Often added to cereals such as our high-fibre muesli, wheatgerm makes a great nutrient boost.
Just 1 tbsp provides 4.1g of protein.
3. Peanuts – 25.8g per 100g
Not actually a nut, but a member of the legume family, peanuts actually have more in common with soya beans, lentils and garden peas.
A small handful of peanuts or 2 tbsp of peanut butter provides about 7.7g protein. Add peanuts to vegan curry, porridge or a smoothie for a power boost.
4. Pumpkin seeds - 24.4g per 100g
A 30g serving of pumpkin seeds provides an impressive 7.3g protein and contributes useful sources of zinc and iron.
If you’re cooking a pumpkin don’t forget to remove the seeds and enjoy them roasted or add to a salad, such as in our superfood salad with citrus dressing.
5. Almonds – 21.1g per 100g
Almonds are a great source of bone-friendly minerals like calcium and magnesium. They are naturally sweet in flavour which makes them a versatile ingredient – enjoy for breakfast in our almond crêpes with avocado & nectarines or as a tasty addition to our linguine with watercress & almond pesto.
A 30g serving (roughly a small cupped handful) provides 6.3g of protein.
6. Tempeh – 20.7g per 100g
Made from fermented soya beans, tempeh is rich in protein. In fact, weight for weight, it’s denser in protein than tofu. Soya provides all nine of the essential amino acids we need for growth, repair and functions like immunity, making it a useful inclusion for those following a plant-based diet.
Never cooked with tempeh before? We recommend you roast or stir-fry it with plenty of spices to create a delicious depth of flavour – try our sticky tempeh, mango & lime noodle salad or tempeh traybake.
7. Pistachios – 20.3g per 100g
These delicious nuts add an intriguing colour to dishes thanks to the colourful pigments that have health-promoting properties. Compared to most other nuts, pistachios have a lower fat and calorie content, and contain the highest amount of potassium.
Just a 30g serving of pistachios provides an impressive 6.1g protein. Don’t reserve them for sweet dishes – add them to side dishes like our sizzled sprouts with pistachio & pomegranate or herb salad with pomegranate & pistachio.
8. Sunflower seeds – 19.8g per 100g
A tasty addition to a granola, seed mix or salad – such as our broccoli pasta salad with eggs & sunflower seeds – just a small handful (30g) of sunflower seeds provides a useful 5.9g of protein. Loaded with selenium, sunflower seeds may also help support your immune defences and thyroid function.
9. Cashews – 17.7g per 100g
Adding just 30g of cashews will provide 5.3g of protein. Cashews are a useful source of iron and zinc, and make a delicious snack as part of our curried cashew dip. They also add nuttiness to our roasted cauliflower with a tomato & cashew sauce.
10. Tofu – 13.0g per 100g
Made from cultured soya milk, a 100g portion of tofu provides about 13.0g protein, but brands will vary so it’s always worth checking the product label. Available in different forms, including silken, firm and marinated, this soya product is incredibly versatile – use it to make tofu brekkie pancakes or create a Japanese-inspired salad.
New to tofu? Learn how to cook it.
11. Edamame beans (soya beans) – 10.9g per 100g
Beans are among the best of the plant-based proteins, and edamame are up there with the best of them – an 80g cooked serving of these versatile beans provides 8.7g protein.
Try our delicious edamame falafel wraps that combine the benefits of edamame with those of chickpeas.
12. Oats – 10.9g per 100g
Rich in slow-releasing carbs and dietary fibre, you may be surprised to learn that oats are a useful contributor of protein, with a 40g serving providing 4.4g.
Use them in our dairy-free banana oat pancakes or vegan ‘meatballs’.
13. Lentils – 8.8g per 100g
Budget-friendly lentils add 'meaty' substance to meals and work well in dishes such as vegan lasagne or vegan sweet potato cottage pie. As much as a third of the calories from lentils come from protein.
Pulses such as lentils contain almost twice the amount of protein of wholegrains including oats, wheat, barley and rice. Combine the two and you have the perfect combo, with one compensating for the other in terms of their contribution of essential amino acids. Add just 3 heaped tbsp of cooked lentils to your meal and you’ll get about 9g of protein as well as fibre, folate and potassium.
14. Black beans – 7.5g per 100g
Black beans are packed with heart-friendly nutrients including folate, potassium and fibre and just an 80g serving provides 4.8g of protein.
Enjoy them in our black bean potato nachos or burrito bowl with chipotle black beans.
15. Chickpeas – 7.2g per 100g
With a healthy mixture of protein and fibre, chickpeas are filling as well as good for you. Don’t restrict them to hummus – enjoy them in a curry like our chole with cumin rice raita or savoury bowl, like our chickpea, spinach & almond butter bowl. These delicious recipes combine chickpeas with grains or nuts to deliver all the amino acids you need.
An 80g portion of chickpeas (cooked) provides 5.8g of protein.
16. Kidney beans – 6.9g per 100g
Packed with heart-friendly nutrients including potassium, folate and fibre, it’s not just their protein contribution you’ll benefit from when you add kidney beans to your plate.
With an 80g portion of kidney beans (cooked) providing 5.5g of protein, they make a useful addition to spaghetti puttanesca as well as vegan chilli.
17. Garden peas – 6.7g per 100g
Not a vegetable but a small, edible legume, peas actually belong to the same family as lentils, chickpeas, beans and peanuts. They are a useful vegan source of iron and B vitamins, which are of particular importance for women of reproductive age as well as growing children.
An 80g portion of boiled peas provides 5.4g of protein – try our asparagus & lemon spaghetti with peas or our delicious leek, pea & watercress soup.
18. Wild rice – 5.3g per 100g
Richer in protein than regular rice and contributing more potassium, phosphorus and folate, a 100g portion of boiled wild rice provides 5.3g of protein.
With a nutty taste and chewy texture, wild rice makes a delicious addition to a salad. Try our mixed bean & wild rice salad or sesame parsnip & wild rice tabbouleh.
19. Broad beans – 5.1g per 100g
Rich in fibre and protein, broad beans are a satisfying component of any meal. An 80g portion provides 4.1g of protein. Try our barley & broad bean risotto, or make our tasty twist on an all-time favourite: pea & broad bean hummus.
20. Quinoa – 4.4g per 100g
Although typically used as a grain, quinoa is in fact a seed. Unlike grains, it's also a complete source of protein, providing all nine essential amino acids. Gluten-free and incredibly versatile, you can enjoy quinoa for breakfast, lunch or dinner.
Try our delicious cardamom, peach & quinoa porridge, kale & quinoa patties or satisfying quinoa stew with squash, prunes & pomegranate.
A 100g portion of cooked quinoa provides 4.4g of protein.
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Have you a favourite plant-based protein? Leave a comment below.
This page was reviewed on 26 June 2025 by Kerry Torrens
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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