It can be challenging to hit your protein on a vegan diet without eating too many calories, especially if you’re targeting some tough macros while trying to lose weight.
Shockingly, there are a lot of vegetables that actually have a high amount of protein relative to calories, but the challenge is eating a lot of them to hit your daily protein requirements.
Here’s a list of the best vegan food sources when it comes to maximizing your protein intake and minimizing overall calories.
| Food (Per 100 grams) | Energy (kcal) | Protein (grams) | Protein % |
| Vital wheat gluten | 370 | 75 | 82 |
| Seaweed (dried) | 285.7 | 57.4 | 80.4 |
| Watercress | 12 | 2.3 | 76.0 |
| Rapini | 22.1 | 3.2 | 57.3 |
| Mushrooms | 30 | 4.2 | 56.6 |
| Water spinach | 19.6 | 2.6 | 53.1 |
| Bamboo shoot | 11.8 | 1.5 | 51.8 |
| Spinach | 22.9 | 2.9 | 49.8 |
| Collard greens | 29.4 | 3.5 | 48.0 |
| Bok choy | 12.9 | 1.5 | 46.7 |
| Extra Firm Tofu | 80 | 8 | 44.4 |
| Asparagus | 21.7 | 2.4 | 44.3 |
| Mustard greens | 26.8 | 2.9 | 42.7 |
| Arugula | 25 | 2.6 | 41.6 |
| Lettuce (red leaf) | 12.9 | 1.3 | 41.0 |
| Swiss chard | 19 | 1.8 | 38.0 |
| Napa cabbage | 11.9 | 1.1 | 36.9 |
| Soybeans | 141.1 | 12.4 | 35.0 |
| Broccoli | 34.1 | 2.8 | 33.2 |
| Kale | 35.7 | 2.9 | 32.8 |
| Lentils | 116.2 | 9 | 31.1 |
| Cauliflower | 25.2 | 1.9 | 30.4 |
| Squash | 16.1 | 1.2 | 30.1 |
| Zucchini | 17 | 1.2 | 28.4 |
| Brussels sprouts | 35.9 | 2.6 | 28.4 |
| Artichoke | 46.9 | 3.3 | 27.9 |
| Fava bean | 110 | 7.6 | 27.6 |
| Kidney beans | 127.1 | 8.7 | 27.3 |
| Peas | 80.7 | 5.4 | 26.9 |
| Black beans | 132 | 8.9 | 26.9 |
| Mung bean | 105 | 7 | 26.8 |
| Gourd | 20.2 | 1.2 | 23.8 |
| Green bean | 30.9 | 1.8 | 23.8 |
| Okra | 32.6 | 1.9 | 23.6 |
| Adzuki beans | 127.8 | 7.5 | 23.5 |
| Navy beans | 140.1 | 8.2 | 23.5 |
| Hemp seeds | 553.3 | 31.6 | 22.8 |
| Lima beans | 122.9 | 6.8 | 22.2 |
| Chickpeas | 164 | 8.9 | 21.6 |
| Cabbage | 24.7 | 1.3 | 20.7 |
| Celery | 14.1 | 0.7 | 19.6 |
| Tomato | 18.1 | 0.9 | 19.4 |
| Garlic | 133.3 | 6.3 | 19.0 |
| Turnip greens | 32.7 | 1.5 | 18.2 |
| Peanuts | 567.1 | 25.8 | 18.2 |
| Oats | 389.1 | 16.9 | 17.4 |
| Green bell pepper | 20.1 | 0.9 | 17.1 |
| Cucumber | 15.3 | 0.7 | 17.0 |
| Pumpkin seeds | 445.3 | 18.5 | 16.7 |
| Radish | 16.7 | 0.7 | 16.0 |
