TETSUVegan Foods
82 vegan foods from the Tetsu nutrition library, ranked by how much of their calories come from protein (so different serving sizes compare fairly). Each entry links to full nutrition facts on a clearly stated basis.
Highest-protein vegan foods
| Food | Basis | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Seitan | 100 g | 120 kcal | 25 g | 4 g | 2 g |
| Mushrooms | 100 g | 21 kcal | 3.1 g | 2.9 g | 0.3 g |
| Spinach | 100 g | 23 kcal | 3 g | 3.3 g | 0.3 g |
| Asparagus | 100 g | 20 kcal | 2.2 g | 3.7 g | 0.1 g |
| Tofu | 100 g | 76 kcal | 8 g | 2 g | 4.8 g |
| Tempeh | 100 g | 192 kcal | 20 g | 8 g | 11 g |
| Edamame | 100 g | 121 kcal | 11.6 g | 9 g | 5.2 g |
| Kale | 100 g | 47 kcal | 4.3 g | 10 g | 0.7 g |
| Broccoli | 100 g | 34 kcal | 2.8 g | 6.7 g | 0.3 g |
| Edamame Bowl | 100 g | 110 kcal | 9 g | 8 g | 5 g |
| Cauliflower | 100 g | 25 kcal | 2 g | 5 g | 0.3 g |
| Lentils | 100 g | 115 kcal | 9 g | 20 g | 0.4 g |
| Zucchini | 100 g | 16 kcal | 1.2 g | 3.3 g | 0.3 g |
| Mixed Greens | 100 g | 27 kcal | 2 g | 5 g | 0.3 g |
| Miso Soup | 100 g | 24 kcal | 1.6 g | 2.4 g | 0.8 g |
All 82 vegan foods
Seitan120 kcal · 25 g proteinMushrooms21 kcal · 3.1 g proteinSpinach23 kcal · 3 g proteinAsparagus20 kcal · 2.2 g proteinTofu76 kcal · 8 g proteinTempeh192 kcal · 20 g proteinEdamame121 kcal · 11.6 g proteinKale47 kcal · 4.3 g proteinBroccoli34 kcal · 2.8 g proteinEdamame Bowl110 kcal · 9 g proteinCauliflower25 kcal · 2 g proteinLentils115 kcal · 9 g proteinZucchini16 kcal · 1.2 g proteinMixed Greens27 kcal · 2 g proteinMiso Soup24 kcal · 1.6 g proteinChickpeas163 kcal · 9.1 g proteinTomato18 kcal · 0.9 g proteinCauliflower Rice Stir-Fry72 kcal · 3.2 g proteinCucumber16 kcal · 0.7 g proteinMinestrone Soup63 kcal · 2.6 g proteinEggplant25 kcal · 1 g proteinBulgur83 kcal · 3.3 g proteinBell Pepper21 kcal · 0.8 g proteinGuava37 kcal · 1.4 g proteinBread80 kcal · 3 g proteinBuddha Bowl120 kcal · 4.5 g proteinPeanut Butter188 kcal · 7 g proteinVeggie Hummus Wrap152 kcal · 5.6 g proteinFalafel Plate169 kcal · 6.2 g proteinAlmonds164 kcal · 6 g proteinChia Pudding110 kcal · 4 g proteinQuinoa120 kcal · 4.3 g proteinAlmond Butter196 kcal · 7 g proteinHummus With Pita170 kcal · 6 g proteinChole (Chickpea Curry)143 kcal · 5 g proteinChia Seeds58 kcal · 2 g proteinMediterranean Quinoa Salad117 kcal · 4 g proteinCouscous112 kcal · 3.8 g proteinPenne Arrabbiata140 kcal · 4.7 g proteinCorn90 kcal · 3 g proteinGreen Papaya Salad60 kcal · 2 g proteinVegetable Soup51 kcal · 1.7 g proteinCashews157 kcal · 5 g proteinRoti283 kcal · 8.9 g proteinAlmond Milk13 kcal · 0.4 g proteinIdli183 kcal · 5.6 g proteinDosa200 kcal · 6 g proteinBruschetta140 kcal · 4 g proteinMixed Vegetable Sabzi90 kcal · 2.5 g proteinOnion40 kcal · 1.1 g proteinAloo Gobi100 kcal · 2.7 g proteinJollof Rice127 kcal · 3.3 g proteinOnigiri167 kcal · 4.2 g proteinTabbouleh80 kcal · 2 g proteinCarrot42 kcal · 1 g proteinPotato76 kcal · 1.8 g proteinPeach60 kcal · 1.4 g proteinBrown Rice112 kcal · 2.6 g proteinTortilla130 kcal · 3 g proteinWatermelon31 kcal · 0.7 g proteinBaba Ganoush120 kcal · 2.7 g proteinWalnuts185 kcal · 4 g proteinStrawberries33 kcal · 0.7 g proteinPomegranate Arils82 kcal · 1.7 g proteinAçaí Bowl133 kcal · 2.7 g proteinFattoush Salad100 kcal · 2 g proteinKiwi41 kcal · 0.8 g proteinOrange62 kcal · 1.2 g proteinWhite Rice130 kcal · 2.5 g proteinSweet Potato86 kcal · 1.5 g proteinPapaya38 kcal · 0.6 g proteinMixed Berries47 kcal · 0.7 g proteinMango60 kcal · 0.8 g proteinBanana103 kcal · 1.3 g proteinAvocado160 kcal · 2 g proteinBlueberries56 kcal · 0.7 g proteinPineapple50 kcal · 0.6 g proteinMango Sticky Rice168 kcal · 2 g proteinGrapes67 kcal · 0.7 g proteinApple96 kcal · 0.5 g proteinCoconut Oil117 kcal · 0 g proteinOlive Oil119 kcal · 0 g protein
Common questions
What are the best vegan foods for protein?
Seitan, Mushrooms and Spinach lead this list — Seitan alone has 25 g of protein per 100 g.
How many vegan foods are in this list?
82, each with complete nutrition facts: calories, protein, carbohydrates, fat and key micronutrients.
Track it in Tetsu
Log any of these in one tap in Tetsu — or describe your plate in plain English and let AI parse the macros. Free to start.