The Highest-Protein Plant Foods (Definitive List)

Jul 16, 2026

By Bio-Synergy

Building muscle or just eating more protein on a plant-based diet is entirely doable — if you know the best sources. Here’s the definitive ranked list.

Quick answer: The highest-protein plant foods are soy (tofu, tempeh, edamame), seitan, lentils, hemp seeds and beans. Combine a variety across the day — and add a plant protein supplement — to easily hit your target.

The top plant protein sources

Food	Protein (per 100g, cooked/typical)
Seitan	~25g
Tempeh	~19g
Tofu	~12g
Edamame	~11g
Lentils	~9g
Hemp seeds	~31g (per 100g)

Soy foods (tofu, tempeh, edamame) are complete proteins, making them the backbone of a high-protein plant diet.

Building complete protein

Aside from soy and quinoa, most single plant foods are slightly low in one amino acid. Eating a variety — beans with grains, nuts with seeds — across the day easily covers all essentials, so you don’t need to combine them in one meal.

Hitting higher targets

If you’re training and need 1.6g/kg or more, whole foods alone can mean a lot of volume. A complete plant protein like Lean & Green makes reaching your daily total simple.

Frequently asked questions

What plant food has the most protein?

Seitan (wheat protein) is highest by weight; hemp seeds and soy foods are also excellent.

Can you build muscle on plant protein?

Yes — with enough total protein, variety and training, plant protein builds muscle comparably to animal protein.

Do I need to combine proteins at each meal?

No — eating varied plant proteins across the day covers all amino acids.

The bottom line

Lean on soy, seitan, lentils and hemp, vary your sources, and use a plant protein supplement to comfortably hit your targets.

This article is for general information and isn’t medical advice. If you have a health condition or take medication, check with a professional first.

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