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.
