These 99 Sources of Vegan Protein are Way More Versatile Than Meat

99 Sources of Vegan Protein
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It’s the biggest myth about the vegan diet—that vegan protein simply doesn’t exist in the same volume as animal protein. But, nothing could be further from the truth.

What’s more, the myth about “complementary proteins” has been retracted by Francis Moore Lappé, who is believed to be the person who started the rumor in the book “Diet for a Small Planet.”

In other words, protein is protein. If you’re eating a well-rounded diet full of vegan protein sources, you shouldn’t be lacking or need any specific combinations for optimal health. And you don’t need to fill your diet with mock meats and other factory-made proteins, either. Pure, whole foods do the trick.

99 Sources of Vegan Protein

Need a little more convincing that the plant world is full of protein? Here are 99 sources of vegan protein (and protein count per serving size) that do a body good.

  1. Black beans = 39 grams
  2. Chickpeas = 39 grams
  3. Kidney beans = 43 grams
  4. Lima beans = 15 grams
  5. Green beans  = 1.8 grams
  6. Lupine beans = 65 grams
  7. Pinto beans = 41 grams
  8. Green lentils = 18 grams
  9. Red lentils = 18 grams
  10. Black lentils = 18 grams
  11. Split peas = 48 grams
  12. Mung beans = 49 grams
  13. Fava beans = 10 grams
  14. Cannellini beans = 6 grams
  15. Soybeans = 68 grams
  16. Great Northern beans = 19 grams
  17. Gigante beans = 10 grams
  18. Red beans = 39 grams
  19. Black-eyed peas = 13 grams
  20. Snap peas = 2 grams
  21. Scarlet runner beans = 26 grams
  22. Flageolet Beans = 7 grams
  23. Cranberry beans = 45 grams
  24. Pigeon peas (contain no pigeons!) = 44 grams
  25. Almonds = 20 grams
  26. Brazil nuts = 19 grams
  27. Cashews = 5 grams
  28. Macadamia nuts = 11 grams
  29. Peanuts = 38 grams
  30. Hazelnuts = 20 grams
  31. Walnuts = 12 grams
  32. Pecans = 9 grams
  33. Pistachios = 25 grams
  34. Chestnuts = 0.6 grams
  35. Pine nuts = 18 grams
  36. Coconut = 13 grams
  37. Hemp seeds = 10 grams
  38. Chia seeds = 4.7 grams
  39. Flax seeds = 1.9 grams
  40. Sunflower seeds = 29 grams
  41. Pumpkin seeds = 12 grams
  42. Sesame seeds 1.6 grams
  43. Poppy seeds = 1.6 grams
  44. Quinoa = 8 grams
  45. Brown rice = 5 grams
  46. Barley = 23 grams
  47. Rye = 17 grams
  48. Wheat = 26 grams
  49. Spelt = 25 grams
  50. Buckwheat = 23 grams
  51. Millet = 22 grams
  52. Teff = 10 grams
  53. Amaranth = 9 grams
  54. Farro = 7 grams
  55. Oats = 26 grams
  56. Miso paste = 3 grams
  57. Soy sauce = 1.3 grams
  58. Tempeh = 31 grams
  59. Tofu = 10 grams
  60. Avocado = 2.9 grams
  61. Asparagus = 0.4 grams
  62. Cauliflower = 11 grams
  63. Broccoli = 4.2 grams
  64. Brussels sprouts = 3 grams
  65. Artichokes = 4.2 grams
  66. Watercress = 0.8 grams
  67. Corn = 16 grams
  68. Sweet peas = 8 grams
  69. Sprouts = 0.1 grams
  70. Grape leaves = 0.8 grams
  71. Sundried tomatoes = 6 grams
  72. Spinach = 0.9 grams
  73. Portobello mushrooms = 0.6 grams
  74. White mushrooms = 0.6 grams
  75. Shiitake mushrooms = 0.4 grams
  76. Rapine = 3 grams
  77. Chard = 0.6 grams
  78. Kale = 2.9 grams
  79. Collards = 5 grams
  80. Parsley = 0.1 grams
  81. Sauerkraut = 1.3 grams
  82. Onions = 1.2 grams
  83. Beets = 2.2 grams
  84. Maca root = 4 grams
  85. Chocolate (yes it does!) = 1.4 grams
  86. Dried apricots = 4.4 grams
  87. Prunes = 3.8 grams
  88. Dates = 3.6 grams
  89. Cherimoya = 3.7 grams
  90. Jackfruit = 2.8 grams
  91. Mulberries = 0.2 grams
  92. Blackberries = 2 grams
  93. Raisins = 1.3 grams
  94. Figs= 1 gram
  95. Passion fruit = 0.4 grams
  96. Currants = 6 grams
  97. Dulse = 2 grams
  98. Spirulina = 4 grams
  99. Nutritional yeast = 4.9 grams

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Image: Mr. T in DC

Jill Ettinger

Jill Ettinger is a Los Angeles-based journalist and editor focused on the global food system and how it intersects with our cultural traditions, diet preferences, health, and politics. She is the senior editor for sister websites OrganicAuthority.com and EcoSalon.com, and works as a research associate and editor with the Cornucopia Institute, the organic industry watchdog group. Jill has been featured in The Huffington Post, MTV, Reality Sandwich, and Eat Drink Better. www.jillettinger.com.