Plant Protein
Roots & Roses Plant Protein Chart
Eating more plants doesn’t have to be complicated — and getting enough protein is easier than you might think!
This chart highlights some of the best whole food, plant-based sources of protein, from beans and lentils to grains, nuts, seeds, and even fruits and veggies. Each one offers more than just protein — they come with fiber, vitamins, minerals, and flavor that nourish your body naturally.
How to use it:
Keep this chart handy as a quick reference when planning meals, grocery shopping, or trying new recipes. Start small — sprinkle hemp seeds on plant-based yogurt, toss chickpeas into your salad, or serve broccoli and quinoa with your favorite sauce.
Every small step adds up to a plate full of color, energy, and nourishment.
Below is a list of
Remember: Plant-based eating isn't about perfection – it's about progress, one meal at a time.
Top 20 Best Vegan Protein Sources per typical serving
Find below the highest vegan protein sources per serving.
Seitan (cooked): 20-61g / 3oz
Cannellini Beans (cooked): 17.4g /cup
Tempeh (cooked): 16.9g /3oz
Lentils (cooked): 16.2g /cup
Tofu (fried): 18.8g /3oz
Black beans (cooked): 15.2g /cup
Kidney Beans: 14.4g /cup
Chickpeas: 13.7g /cup
Lima Beans: 13g /cup
Mung Beans: 12.6g /cup
Spelt (cooked): 10.7g /cup
Edamame (cooked): 10g /3oz
Teff (cooked): 9.8g /cup
Hemp Seeds: 9.5g /30g
Amaranth (cooked): 9.3g /cup
Pumpkin Seeds: 9g /30g
Green Peas: 8.6g /cup
Quinoa (cooked): 8.1g /cup
Soy Milk: 6.3g /cup
Almonds: 6.1g /30g
Data gathered from the U.S. Department of Agriculture