Plant-Based Proteins: Complete List and Guide for Vegans

Legumes lead the list: lentils (18g protein/cooked cup), chickpeas (15g/cup), black beans (15g/cup), and tofu (20g/200g). Quinoa is a complete protein, providing 8 grams of protein per cooked cup and contains all 9 essential amino acids. Nuts and seeds: almonds (6g/handful), peanut butter (8g/2 tablespoons), chia seeds (5g/tablespoon), and pumpkin seeds (7g/handful). Tempeh is fermented soy product, containing 31 grams of protein per 200 grams, more than tofu. Plant protein powders like pea, rice, hemp, and combination versions provide 20-25 grams of protein per serving.

Most plant proteins are incomplete, meaning they don't contain all 9 essential amino acids in adequate amounts. For example, grains are low in lysine while legumes are low in methionine. The solution is combining different plant protein sources on the same day, not necessarily in the same meal. Complete plant proteins are exceptions: quinoa, soy (tofu, tempeh, edamame), chia seeds, hemp seeds, and amaranth. Following a vegan or plant-based diet, pay extra attention to varied protein sources so your body gets all amino acids.

Following a plant-based diet, aim for 1.8-2.4 grams of protein per kilogram of body weight, slightly more than omnivores. Higher intake compensates for lower biological value and digestibility of plant proteins. A 70 kg vegan person needs approximately 126-168 grams of protein daily for muscle retention and building. Distribute protein evenly across meals, 25-35 grams of protein per meal is optimal.

Pea protein isolate is a popular choice, 20-25 grams of protein per serving, low allergen with good amino acid profile. Rice protein is easy to digest but low in lysine, so often combined with pea protein. Hemp protein has complete amino acid profile, plus contains omega-3 fatty acids, 15-20 grams of protein per serving. Soy protein isolate is the most complete plant protein powder, 25-30 grams of protein per serving with all 9 amino acids. Combination plant protein powders (pea + rice + hemp) provide optimal amino acid profile and varied nutrients.

Combine legumes with grains on the same day: beans with rice, lentils with quinoa, hummus with whole grain bread. Add nuts or seeds to legumes or grains: almonds with oatmeal, chia seeds to lentil soup. Use varied protein sources every day, don't just repeat one or two things constantly. Soy products (tofu, tempeh) are complete proteins, so they work on their own, but vary them with other sources. Don't stress about perfect amino acid combining at every meal, daily variety is what matters, not simultaneous consumption.