Eating a plant-based diet whilst still getting enough protein: it’s perfectly possible, provided you vary your diet. Below, we’ve listed five categories of plant-based protein sources, from pulses to vegan protein powder, showing how much protein you can expect from each category and how to ensure a complete amino acid profile.
What are good vegan protein sources?
The best vegan protein sources fall into five categories: pulses, soya (tofu and tempeh), nuts and seeds, whole grains and vegan protein powder. By alternating between these, you’ll get all the essential amino acids you need, even without animal products.
- Pulses (lentils, chickpeas, beans)
- Soya: tofu and tempeh
- Nuts and seeds
- Whole grains and pseudo-grains (such as quinoa and oats)
- Vegan protein powder (pea and fava)
This article deliberately looks beyond just vegetables. If you’re specifically looking for protein-rich vegetables, read ‘7 protein-rich vegetables’. If you follow a fully plant-based diet, ensuring you get enough protein as a vegan is a good next step.
Why does the amino acid profile matter, rather than just the number of grams?
Protein quality is about more than just grams: it’s all about the nine essential amino acids and how well your body absorbs them. A commonly used measure for this is the PDCAAS (Protein Digestibility-Corrected Amino Acid Score), which ranges from 0 to 1.0.
Animal proteins such as whey score 1.0. Most individual plant-based sources score slightly below this, but by combining different categories (for example, pulses with grains, or peas with fava beans), you can still achieve a complete profile. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones. This applies regardless of whether the protein comes from animal or plant sources.
How much protein do pulses provide?
Pulses such as lentils, chickpeas and beans provide around 8 to 9 grams of protein per 100 grams when cooked. They are rich in lysine and fibre, and complement grains well to provide a more complete amino acid profile.
Lentils are also a source of iron and high in folate; chickpeas provide zinc and work well in hummus or a grain dish. A classic combination such as lentils with rice or hummus with wholemeal bread together covers the amino acids that each is slightly lacking on its own.
Are tofu and tempeh complete protein sources?
Yes. Soya is one of the few plant-based sources containing all nine essential amino acids, meaning that tofu and tempeh have a complete amino acid profile (PDCAAS around 1.0). With around 19 grams of protein per 100 grams, tempeh provides more protein than tofu, which contains around 8 grams.
Tempeh is made by fermenting whole soya beans, which gives it its firm texture and nutty flavour. Tofu has a more neutral flavour and is versatile in its uses, from stir-fries to marinades.
How much protein is there in nuts and seeds?
Nuts and seeds also contribute plant-based protein: pumpkin seeds and hemp seeds provide around 30 grams of protein per 100 grams, whilst almonds provide around 21 grams. They also provide unsaturated fats, fibre and minerals such as magnesium.
As they are also calorie-dense, they work best as a supplement: a handful of nuts, a spoonful of nut butter or some seeds stirred into your yoghurt or salad.
Do whole grains count as a source of protein?
Definitely. Whole grains and pseudo-grains contribute a surprisingly large amount to your daily protein intake. Quinoa stands out because, as a pseudo-grain, it has a virtually complete amino acid profile – something most grains lack.
Cooked quinoa provides around 4.4 grams of protein per 100 grams, whilst dry oats provide around 13 grams. Wholemeal varieties of pasta and bread, and brown rice, add up significantly over the course of the day, especially when combined with pulses.
What makes vegan protein powder different?
Vegan protein powder is the most concentrated plant-based source of protein: there are 75 grams of protein or more per 100 grams of powder. The combination of pea and fava bean protein is popular because the two complement each other’s amino acids and together provide a near-complete profile (PDCAAS approaching 1.0).
Pea protein provides all the essential amino acids, including the BCAAs; fava (field bean) compensates for the slightly lower methionine content and gives a creamy texture. This means that in a single scoop, you get the amino acids that you would otherwise have to combine from separate plant-based sources. Ekopura’s vegan protein powders use this pea-and-fava-bean base, with a clean label and no unnecessary additives.
Protein content per plant-based source at a glance
| Source | Protein per 100 g |
|---|---|
| Lentils (cooked) | approx. 9 g |
| Chickpeas (cooked) | approx. 8.5 g |
| Tofu | approx. 8 g |
| Tempeh | approx. 19 g |
| Almonds | approx. 21 g |
| Pumpkin seeds or hemp seeds | approx. 30 g |
| Quinoa (cooked) | approx. 4.4 g |
| Oats (dry) | approx. 13 g |
| Vegan protein powder | 75 g or more |
These figures are approximate and may vary depending on the brand and preparation method.
Frequently asked questions
Can you get enough protein from plant-based sources alone?
Yes, provided you vary your intake. By alternating daily between pulses, soya, grains, nuts and, if necessary, protein powder, you’ll get all the essential amino acids and sufficient protein.
Are plant-based proteins suitable for strength training?
Yes. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. This applies regardless of whether it is plant-based or animal-based. For athletes, it’s the total amount of protein consumed throughout the day that matters most, and you can easily achieve this with a varied plant-based diet or by supplementing with protein powder.
What is the difference between protein concentrate and isolate?
Isolate is further purified and therefore contains slightly more protein per gram and fewer fats and carbohydrates than concentrate. Concentrate is less processed. Both are fine; the choice depends on your preference.
How much protein do you need each day?
That depends on your weight and how active you are. A commonly used guideline is between 1.6 and 2.2 grams of protein per kilo of body weight for those who exercise. Work out the exact amount in this article on your daily protein requirements.
Getting enough plant-based protein
If you don’t always manage to get enough protein from individual foods, a protein powder is an easy way to top up your intake. Ekopura’s vegan protein powders combine pea and fava bean protein to provide a complete amino acid profile, with a clean label and no unnecessary additives. This allows you to supplement your plant-based diet without compromising on taste or nutritional content.
Sources
- FAO/WHO (2013). Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation. Rome: Food and Agriculture Organisation of the United Nations.
- Henley, E. C., & Owen, M. (2003). Protein quality evaluation by protein digestibility-corrected amino acid score. The American Journal of Clinical Nutrition, 77(5), 1096–1101.
- Babault, N., et al. (2015). Oral supplementation with pea proteins promotes gains in muscle thickness during resistance training: a double-blind, randomised, placebo-controlled clinical trial versus whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3.
- USDA (2024). FoodData Central. United States Department of Agriculture.
- Singh, B., & Singh, J. P. (2020). Legumes as a source of dietary protein. Journal of Food Science and Technology.
- Abugoch, L. E. (2015). Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional and functional properties. Food Chemistry, 190, 12–18.
