Whether you’re vegan, vegetarian or simply looking to eat more plant-based foods, there are plenty of delicious ways to add protein to your diet. From protein-packed pulses and soya products to seeds, nuts and whole grains, many everyday store cupboard ingredients can make a valuable contribution to your protein intake. But which vegan protein sources contain the most protein? We’ve compared some of the highest-protein products available from Natural Weigh, using their nutritional information per 100g. This makes it easy to see how different foods compare and find new ingredients to add to your meals.
The best vegan protein sources compared
Here’s how some of our most protein-rich plant-based products compare:
Which vegan foods are highest in protein?
The clear winner among the products currently available is Organic Textured Vegetable Protein (TVP) mince, with 52g of protein per 100g.
TVP is made from soya and is particularly useful for anyone looking for a substantial plant-based protein source. It can be used in place of minced meat in dishes such as bolognese, chilli, shepherd’s pie and tacos.
Next come some of the concentrated ingredients that are particularly easy to add to meals, including seeds, nutritional yeast and lentils.
Lentils and pulses
Pulses are one of the most useful vegan protein sources because they’re easy to incorporate into everyday meals.
Our organic red lentils provide 25g of protein per 100g, while French Puy lentils provide 24g. Red lentils cook particularly quickly and are ideal for dals, curries, soups and lentil burgers, while Puy lentils retain more of their texture and work particularly well in salads, stews and vegetarian dishes.
Our dried organic black beans contain 21.6g of protein per 100g and are a great addition to chilli, wraps, tacos and other Mexican-inspired dishes.
Seeds
Seeds are an easy way to add extra vegan protein sources to meals without dramatically changing them.
Pumpkin seeds are particularly impressive, providing 24.5g of protein per 100g. Sprinkle them over porridge, salads or roasted vegetables, add them to homemade bread or simply enjoy them as a snack.
Chia seeds and linseeds each provide 20g per 100g and are particularly easy to incorporate into breakfasts, smoothies and baking. Chia seeds also provide a substantial amount of fibre, while linseeds are a useful source of omega-3 fatty acids.
Nuts
Nuts can contribute useful amounts of protein while also providing healthy fats and other nutrients.
Our organic ground almonds contain 21.1g of protein per 100g, while shelled pistachios provide 21g. Cashews contain 18g per 100g and are particularly versatile, working well in everything from stir-fries and curries to homemade nut milk and vegan sauces.
Whole grains
Don’t overlook grains when you’re looking for vegan protein sources.
Our organic British quinoa from Hodmedod’s provides 12.8g of protein per 100g. It’s also naturally gluten-free and can be used in much the same way as rice, making it a versatile base for salads, stews, curries and grain bowls.
Organic porridge oats contain 11g of protein per 100g and are an easy way to start the day with a little extra protein. Try combining them with seeds, nuts and plant-based yoghurt for a more protein-rich breakfast.
Protein per 100g vs protein per serving
It’s worth remembering that protein per 100g doesn’t tell the whole story.
The table above provides a useful like-for-like comparison because every food is measured against the same weight. However, we don’t necessarily eat 100g of every food.
For example, you might add a tablespoon of chia seeds to your breakfast but eat a much larger portion of lentils as part of a main meal.
This means that the amount of protein you actually get from a food depends on how much you eat, as well as its protein concentration.
The table is therefore best used as a guide to the protein density of different foods rather than a recommendation to eat large quantities of any particular ingredient.
Easy ways to add more plant-based protein
Adding more protein to your diet doesn’t have to mean completely changing the way you eat. Try some simple swaps and additions:
- Breakfast: Add chia seeds, linseeds, nuts or seeds to porridge, overnight oats or smoothies.
- Lunch: Add lentils, chickpeas or beans to salads, soups and grain bowls.
- Dinner: Use TVP in place of minced meat in bolognese, chilli and shepherd’s pie.
- Baking: Add ground almonds, seeds or oats to homemade flapjacks, bread and other bakes.
- Snacking: Keep pistachios, cashews or pumpkin seeds handy for a protein-rich snack.
- Cooking: Use quinoa as an alternative to rice or couscous and combine it with beans or lentils for a satisfying meal.
Do vegans get enough protein?
For most people, getting enough protein from a varied plant-based diet is perfectly achievable. Rather than relying on a single “superfood”, it’s useful to eat a variety of foods including pulses, grains, nuts and seeds.
Different plant foods also bring different nutritional benefits, so variety is more important than simply choosing the food with the highest number in the table.
If you’re following a vegan or vegetarian diet, building meals around ingredients such as lentils, beans, tofu, TVP, grains, nuts and seeds can make it easy to include a good range of protein-rich foods throughout the day.
Shop plant-based protein at Natural Weigh
From plastic-free pulses and grains to organic nuts and seeds, Natural Weigh has plenty of options for adding more plant-based protein to your meals.
Many of our dried foods are available loose, allowing you to buy the quantity you need and reduce unnecessary packaging at the same time.