Top vegan proteins per 100g: hemp seeds (31g), nutritional yeast (50g), seitan (25g), tempeh (19g), pumpkin seeds (19g), peanuts (26g), edamame (11g), tofu (8g), lentils (9g). Combine grains + legumes or use soy/hemp foods for complete protein profiles with all essential amino acids.
| Food | Protein/100g | Calories | Complete? | Notes |
|---|---|---|---|---|
| Nutritional yeast | 50g | 325 | ✅ Complete | B12 fortified, cheesy flavor |
| Hemp seeds | 31g | 553 | ✅ Complete | All amino acids, omega-3 |
| Peanuts | 26g | 567 | ⚠️ Near-complete | High calories, watch portions |
| Seitan (wheat gluten) | 25g | 107 | ⚠️ Incomplete | Avoid if gluten-free |
| Pumpkin seeds | 19g | 559 | ⚠️ Incomplete | High zinc, good snack |
| Tempeh | 19g | 193 | ✅ Complete | Fermented soy, great texture |
| Edamame (cooked) | 11g | 121 | ✅ Complete | Best whole soy source |
| Tofu (firm) | 8g | 76 | ✅ Complete | Best protein-to-calorie ratio |
| Lentils (cooked) | 9g | 116 | ⚠️ Incomplete | Pair with grain for complete |
| Black beans (cooked) | 9g | 132 | ⚠️ Incomplete | Pair with rice or corn |
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🌱 Vegan Food Scanner →💪 Protein Calculator →Top vegan proteins per 100g: seitan (25g), tempeh (19g), hemp seeds (31g), nutritional yeast (50g), pumpkin seeds (19g), peanuts (26g), edamame (11g cooked), tofu firm (8g), lentils (9g), and black beans (9g).
Complete proteins contain all 9 essential amino acids. Complete vegan proteins: soy foods (tofu, tempeh, edamame), quinoa, hemp seeds, and buckwheat. Combining grains + legumes (rice + beans, bread + peanut butter) creates complete protein profiles.
Yes, but it requires planning. Vegans need to actively include protein-rich foods at every meal. Using a variety of protein sources throughout the day covers all essential amino acids. A 70kg vegan building muscle needs 112g protein daily — achievable with tempeh, tofu, lentils, edamame, and hemp seeds.
Yes. Firm tofu provides 8g protein per 100g with only 76 calories — excellent protein-to-calorie ratio. It's a complete protein containing all essential amino acids. Extra-firm tofu has more protein (10g/100g). Tofu absorbs flavors well making it versatile.
Nutritional yeast is a deactivated yeast with a cheesy, nutty flavor. It provides 50g protein per 100g — one of the highest protein foods available. Two tablespoons (16g) gives 8g protein plus B vitamins. It's a complete protein and also fortified with B12 in many brands.
Same as non-vegans: 0.8g/kg for general health, 1.2-1.6g/kg for weight loss, 1.6-2.2g/kg for muscle building. Some research suggests vegans may need 10% more protein than omnivores due to slightly lower digestibility of plant proteins.
Best protein-to-calorie ratio vegan foods: nutritional yeast (50g protein per 325 cal), seitan (25g per 107 cal), tofu (8g per 76 cal), edamame (11g per 121 cal), tempeh (19g per 193 cal). Nutritional yeast has the best ratio of any plant food.
Yes. FoodIdentifier's free food scanner analyzes any food photo and shows protein content per serving. The Vegan Food Scanner also verifies no animal-derived ingredients are present.