Vegan Protein Sources: The Ranked Plant-Protein Guide

How much protein do you actually need on a plant-based diet?

You can build muscle, lose fat and perform well on a vegan diet — but protein needs more active attention than on an omnivore diet. The UK Reference Nutrient Intake (RNI) is 0.75 g of protein per kg of bodyweight per day, but that figure covers basic physiological needs, not muscle building or body recomposition. If you are training with intent, the evidence points to 1.6–2.2 g per kg per day — so a 75 kg person needs roughly 120–165 g of protein daily.

Plant proteins tend to be lower in leucine, the amino acid that most powerfully triggers muscle protein synthesis, and they are generally less digestible than animal proteins. That is why sports nutrition researchers often recommend that plant-based athletes target the higher end of the protein range. The good news: the gap between plant and animal protein for muscle outcomes narrows considerably when total protein intake is matched. You do not need meat to build a strong, lean physique — you need enough of the right plant proteins, consistently.

Best vegan protein sources: ranked table

All figures are approximate and per 100 g of the food unless stated. UK supermarket availability indicated.

Food	Protein (per 100 g)	Complete protein?	Notes
Seitan (wheat gluten)	~25 g	No (low lysine)	Highest protein density; not suitable for coeliac/gluten-free
Tempeh	~19 g	Yes	Fermented soy; rich in B vitamins; great texture for cooking
Edamame (frozen, cooked)	~11 g	Yes	Convenient; high leucine for a plant food
Tofu (firm)	~8–10 g	Yes	Versatile; absorbs sauces well; budget-friendly
Lentils (boiled)	~9 g per 100 g (~8–9 g/portion)	No (low methionine)	Outstanding budget option; also high in fibre
Black beans / kidney beans (tinned)	~7–8 g	No	Pair with rice for complete profile
Chickpeas (tinned, drained)	~7 g	No	High in fibre; useful in salads, curries, roasted snacks
Quorn mince (vegan)	~14 g	Yes (mycoprotein)	Mycoprotein; convenient and growing in evidence base
Hemp seeds	~32 g	Yes	Very calorie-dense (~500 kcal/100 g); use in small quantities
Pumpkin seeds	~19 g	Partial	Also calorie-dense; sprinkle rather than eat by the handful
Greek-style soy yoghurt	~4–6 g	Yes	Useful protein boost in breakfast or snacks
Soy milk (fortified)	~3–4 g per 100 ml	Yes	Higher protein than other plant milks; choose fortified with B12 and calcium

Complete vs incomplete proteins: what you actually need to know

A complete protein contains all nine essential amino acids in sufficient quantities. Most plant proteins are incomplete — they are low in at least one essential amino acid. This used to be presented as a serious barrier to plant-based eating, but the picture is more nuanced:

• You do not need to combine complementary proteins at every single meal. What matters is your total amino acid intake across the day.
• Eating a variety of plant proteins — legumes, grains, soy, seeds, nuts — naturally provides a complete amino acid profile over the course of a day.
• Soy-based foods (tofu, tempeh, edamame, soy milk) and mycoprotein (Quorn) are the clear exceptions: both are complete proteins in their own right, making them the highest-priority foods in a muscle-building vegan diet.

That said, leucine density matters. Most plant proteins deliver less leucine per gram than whey or eggs. Aim to consume ~2–3 g of leucine per meal to maximally stimulate muscle protein synthesis. A 150 g serving of firm tofu plus 100 g of edamame will get you close; seitan or tempeh in sufficient quantity will comfortably hit it.

Soy, seitan, legumes and pulses in detail

Soy is the foundation of a high-protein vegan diet. Tofu, tempeh and edamame are all derived from soybeans and all complete. Tempeh has the advantage of fermentation, which improves digestibility and adds a more complex flavour. Firm tofu pressed and marinated takes on a satisfying meat-like texture when grilled or air-fried. Edamame — frozen soy beans available in every UK supermarket — is one of the most convenient high-protein snacks available, delivering ~11 g per 100 g with genuine leucine content.

Seitan is made from vital wheat gluten and is the single highest-protein whole vegan food at up to 25 g per 100 g. It has a firm, chewy texture that mimics meat closely. Its limitation: it is not suitable for anyone with coeliac disease or serious gluten sensitivity, and it is low in lysine — so it should be part of a varied diet rather than your sole protein source.

Legumes and pulses — lentils, chickpeas, black beans, kidney beans, split peas — are the backbone of a budget-friendly vegan protein approach. Lentils deliver ~9 g per 100 g cooked and are exceptionally high in fibre (~7–8 g per portion), contributing to the 30 g daily fibre target that most UK adults fall well short of. They are among the cheapest protein-per-pound foods available in the UK.

Vegan protein on a budget

The perception that plant-based eating is expensive is largely wrong when you base your diet on whole foods rather than processed alternatives. The most cost-effective UK vegan protein sources:

• Dried red lentils — among the cheapest foods in any UK supermarket, around 80p–£1.20 per 500 g, providing ~25 portions of cooked lentils.
• Tinned chickpeas and beans — typically 50–70p per tin for 3–4 servings at ~7–8 g protein each.
• Frozen edamame — widely available for £1.50–£2.00 per 500 g; ~11 g protein per 100 g.
• Firm tofu — around £1.50–£2.00 per 400 g block providing 3–4 servings at ~8–10 g protein each.
• Oats — not a protein source by itself, but 50 g delivers ~5 g protein and adds to your daily total for pennies.

For more, see our guide to eating healthy on a budget.

Protein powders for vegans

Vegan protein powders are a convenient top-up, not a replacement for whole-food protein. The main options:

• Pea protein — widely available, affordable, moderate leucine content; mixes easily. Not a complete protein but close.
• Brown rice protein — low in lysine; best combined with pea protein.
• Pea + rice blend (70:30) — the most popular combination; delivers a near-complete amino acid profile at a competitive price.
• Soy protein isolate — complete protein; highest leucine content of common plant powders.
• Hemp protein — complete but lower protein density (~50–60% protein vs 80–90% for isolates); higher in fats and fibre.

A scoop of a quality pea-rice blend added to porridge, a smoothie, or a post-workout shake can add 20–25 g of protein with minimal effort. Look for products with third-party testing (Informed Sport or similar) if you are a competing athlete.

For specific supplement options, see our supplements pages.

Key nutrients to watch on a vegan diet

Protein is the primary concern, but it is not the only one. A well-planned vegan diet meets most nutritional needs — but a few nutrients require deliberate attention:

• Vitamin B12 — cannot be reliably obtained from plant foods. Supplementation is essentially required for all vegans. The Vegan Society recommends either a daily supplement of at least 10 µg or a weekly supplement of at least 2,000 µg. See our vitamin B12 supplement guide for brand recommendations and dosing detail. Choose fortified foods (plant milks, nutritional yeast, some cereals) as a secondary strategy, not a replacement.
• Iron — plant-based (non-haem) iron is less bioavailable than haem iron from meat. Combining iron-rich plant foods (lentils, spinach, pumpkin seeds, tofu) with vitamin C (citrus, peppers) at the same meal enhances absorption significantly. The NHS RNI is 8.7 mg/day for men and 14.8 mg/day for premenopausal women.
• Omega-3 fatty acids — algae oil supplements provide EPA and DHA directly (the same source fish obtain their omega-3 from). Flaxseeds, chia seeds and walnuts provide ALA, which the body converts to EPA/DHA only inefficiently.
• Zinc — phytates in legumes and grains reduce zinc absorption; soaking and sprouting legumes helps. Pumpkin seeds and hemp seeds are useful zinc sources.
• Vitamin D — the NHS recommends everyone in the UK consider a daily 10 µg vitamin D supplement from October to March; vegans should check their supplement is derived from lichen rather than lanolin.

For a fuller picture, see micronutrients, vitamins and minerals.

Hitting 100 g+ protein per day: a sample vegan day

Hitting 100–130 g of protein on a vegan diet is entirely achievable with a structured approach. Here is one example at roughly 130 g:

Breakfast — overnight oats (80 g oats + 250 ml fortified soy milk + 30 g pea protein powder + chia seeds): ~40 g protein

Lunch — 200 g firm tofu stir-fried with 100 g edamame, broccoli and brown rice: ~32 g protein

Snack — 150 g soy Greek-style yoghurt + pumpkin seeds: ~8 g protein

Dinner — 150 g tempeh with lentil dahl (150 g cooked lentils) and spinach: ~43 g protein

Total: ~123 g protein. Use the protein calculator to find your individual target, and the macro calculator to set your full split.

The verdict: plant protein works — when you approach it strategically

Vegan protein sources are not second-best. Tempeh, tofu, edamame, seitan, lentils and mycoprotein form a genuinely complete toolkit for building muscle, losing fat and performing at a high level — without any animal products. The keys are: hit your total daily protein target (1.6–2.2 g/kg if you are training), prioritise soy and varied legume sources for amino acid completeness, and supplement B12 without exception.

For muscle building specifically, see how much protein to build muscle and plant-based diet for muscle and weight loss. If you want to see how a vegan protein approach fits within your overall high-protein eating strategy, high-protein foods gives the full comparison across all dietary patterns.

The best diet is always the one designed around your life, your goals, and your biology. If you want a personalised plan that takes your plant-based approach seriously and gets results, book a free consultation with Bez — or take the Physique Blueprint quiz to get started in minutes.

This guide provides general nutritional information, not medical or dietetic advice. If you have a health condition or specific dietary concerns, speak with your GP or a registered dietitian.