Plant-Based Proteins — Protein Chart

Highest protein density of any plant food; meat-like texture

Fermented soy; higher protein and more digestible than tofu

Versatile; absorbs marinades and flavors well

Indian vegetarian staple; track dry weight before soaking

Complete young soybean protein; track shelled edible weight

Budget-friendly; high in iron and folate

Common Indian dal; cooked protein per 100g is lower because of water

Low-density protein vegetable; useful as a supportive side

Supportive protein vegetable with fiber and micronutrients

Low-density vegan protein; useful for volume, soups, hot pots, and tofu bowls

Higher-protein vegetable side; track oil and toppings separately

Protein-rich leafy green; track fresh, cooked, dried, and powder forms separately

Fiber-rich vegetable; moderate protein for a vegetable

Base for hummus and curries; filling and nutritious

Indian dal staple; cooked bowl protein depends on water content

Indian pulse staple; cooked bowl protein depends on water content

Used in pasta, upma, couscous, suji, sooji, and rava; track dry weight

Prepared rice-urad dal fermented batter; track oil, sambar, chutney, and fillings separately

Prepared vegan chickpea or fava fritters; protein and calories depend on recipe and oil

High in fiber; great in bowls, tacos, and soups

Moderate vegan legume also listed as broad beans; avoid in favism/G6PD deficiency unless medically cleared

Creamy moderate-protein legume; good in stews and salads

White kidney bean for soups and salads; use cooked or drained weight

Fiber-rich pulse with minerals; pairs well with rice or corn

Moderate-protein pulse; pairs well with rice or grains

Classic bean for chili; robust flavor

Plant-based alternative to whey; high leucine

Complete protein; rich in omega-3 and omega-6

Dense protein per gram; great as a topping

Cheesy flavor; complete protein; high in B vitamins

Complete protein grain; all nine essential amino acids

Complete protein pseudocereal with a stronger amino-acid profile than many grains

Complete plant-protein pseudocereal; track dry groats before cooking

Ancient wheat with moderate protein; contains gluten

Wheat-based ancient grain; moderate protein and contains gluten

Low-protein grain base; pair with beans, lentils, dal, or tofu

Supportive plant protein with fiber; use cooked shelled weight

Carb side, not a protein anchor; pair with stronger protein

Useful for carbs and smoothies; add a protein source

Mostly complete seed protein; rich in fiber and omega-3 ALA

High by 100 g but a small serving; grind for better digestibility

Protein-dense nut; also high in vitamin E and magnesium

Vegan snack nut; useful in sauces but calorie-dense

Botanical legume used as a nut; calorie-dense, so measure servings

Selenium-rich nut; small measured portions are typical

Good snack protein; high in vitamin E and selenium

Highest protein density of any plant food by weight; add to smoothies

Lead Every Meal with Protein

Build each meal around a primary plant protein source — tempeh bowl, tofu stir-fry, lentil soup, or seitan steak — before adding vegetables and grains. This ensures protein doesn't get crowded out by lower-protein foods.

Use Pea Protein for Convenience

On days when whole-food plant proteins fall short, a single scoop of pea protein powder adds 20–24 g of protein to a smoothie or oatmeal with minimal effort. A good tool for bridging the gap to your daily target.

Variety Covers All Amino Acids

Eating a variety of plant proteins throughout the day — legumes, grains, seeds, and soy products — naturally provides all essential amino acids without needing to carefully combine foods in every single meal.

Batch Cook Legumes and Grains

Cook a large batch of lentils, chickpeas, or black beans at the start of the week. Store in the fridge and add to salads, bowls, soups, and wraps for quick high-protein additions throughout the week.