Vegan/Plant-based foods that are high in protein! [Summary of foods]


Even if you really go vegan, I think many people wonder, “What should I get from protein in the end?”

This time, I introduce plant-based foods that are high in protein.

Michael Greger’s “How not to die” recommends beans and cereals (prepared) according to the amount consumed per serving. It’s a half cup.

I calculated the amount of protein by converting the amount of that food into one. I introduce the foods in the order of protein content.

By doing so, I think you can understand how much protein you can actually ingest by eating one meal.

In addition, I will also introduce how many grams of protein based on 100 kcal.

Recommended for such people


  • What should I do with one meal?
  • Where does vegan get its protein from?
  • What are the plant-based foods that are high in protein?

Top 5 Plant-based Proteins!


Brown rice

180g(1/2 cup) Brown rice contains 18g of protein.

For 100 kcal (28.4g) there is 2.8g of protein.


75g(1/2 cup) Lentils contain 17.4g of protein.

For 100 kcal (28g), 6.5g of protein.


85g(1/2 cup) Tempeh contains 16g protein.

For 100 kcal (49g), 7.7g of protein.


75g Chickpeas (1/2 cup) contain 15g of protein.

For 100 kcal (27g), 5.4g of protein.

Red kidney beans

75g(1/2 cup) Red kidney beans contain 14.7g of protein.

For 100 kcal (30g), 5.9g of protein.

Foods rich in other plant-based proteins



260g (1 serving) Buckwheat(Soba) contains 12.4g of protein.

For 100 kcal (87g) there is 4.2g of protein.

Black beans

75g (1/2 cup) Black beans contain 10.5g of protein.

For 100 kcal (35g) , 4.9g of protein.


150g (1/2) Tofu contains 9.9g of protein.

For 100 kcal(140g), 9.2g of protein.


80g (1/2 cup)Quinua contains 9.8g of protein.

For 100 kcal (26.7g) , 3.6g of protein.

Soy beans

70g (1/2 cup) Soybeans contain 9.1g of protein.

For 100 kcal (70g) , 9.1g of protein.


75g (1/2 cup) Edamame contains 8.8g of protein.

For 100 kcal (75g) , 8.8g of protein.


45g (1 pack) Natto contains 7.4g of protein.

For 100 kcal (50g) , 8.3g of protein.

Soy milk

206g (200ml cup full) Soy milk contains 7.4g of protein.

For 100 kcal (220 g), 7.9g of protein.


40g (1/2 cup) Oats contain 5.3g of protein.

For 100 kcal (26g) ,3.6g of protein.

Surprising Plant-based protein[vegetable]



300g(1/4 ball) of cooked pumpkin contains 4.8g of protein.

For 100 kcal(205g), 3.28g of protein.


1/2 cup of cooked spinach contains 3g of protein .

For 100 kcal(375g), 13.6g of protein.


135g(1 of which) potatoes contain 2.2g of protein.

For 100 kcal (130g), 2.08 g protein.


80g (1/2 edible part) Avocado contains 2g of protein.

For 100 kcal(53g), 1.3g protein.


1/2 cup of cooked broccoli contains 2g of protein.

Surprising Plant-based protein [nuts/seed]


Almond/cashew nuts

Almond/cashew nuts 32g (1/4 cup) protein 6g. (10 nuts weigh about 10g)

For 100 kcal(16.5g) there is 3.1g of protein.

Chia seeds

1 tablespoon of chia seeds contains 3g of protein.


Other vegetables and fruits also contain protein.

Protein is a chain of amino acids.

And amino acids are contained in most foods, so if you eat grains, vegetables, fruits, beans, etc., you are less likely to worry about protein deficiency.

This seems to be common knowledge in the world of nutrition.

But I think there are people who want to get protein consciously, and people who are worried about it, so I introduced plant-based foods high in protein this time.


I hope this article has provided you with some interesting information.

I am vegan.