15 Most High Protein Vegan Whole Foods - What a Vegan Powerlifter Eats on the Daily

15 Most High Protein Vegan Whole Foods - What a Vegan Powerlifter Eats on the Daily

The #1 question I get as a vegan athlete is

" WHERE DO YOU GET YOUR PROTEIN !?"

So, let's settle this once and for all. This article lists my favorite WHOLE FOODS. I also eat a good amount of processed foods - no, they are not as demonic and bad for health as most deem them to be (topic for another article... lmk if you want one). If you want a list of my favorite processed foods - I can gather one as well or make a video. There are plenty of "what i eat in a day" on my youtube channel already.

For each food I'll provide approximate macros erring on the LOWER END protein wise. So, keep in mind - this is the minimum you can count for, and you'll probably get more. Micronutrients are important for plant based athletes like myself, so I've included the most prominent ones, but please take your daily vitamins anyways. No, you won't get enough B12, D and creatine from WHOLE FOODS.

1. Seitan

  • Protein per calorie: Approximately 60-70%
  • Macronutrients (per 100g): 25-35g protein, 2-3g carbs, 2-3g fat, 120-170 calories
  • Micronutrients: Selenium (28% DV), iron (10% DV)

Seitan, also known as wheat meat or wheat gluten, is the ultimate protein powerhouse for vegans, boasting a whopping 60-70% protein per calorie. Made from gluten, the main protein in wheat, seitan is versatile and can mimic the texture of meat. You can find it in health food stores, Asian markets, co-ops, online, or make it yourself. Use it in stir-fries, stews, grill it - options are endless! A lot of faux meats are seitan: primarily gluten. Some also have soy or pea protein - like beyond or impossible meat. Seitan can be made with any spices, or be bland, ready to soak up different seasonings every time.

    Fun fact: Seitan has been a staple in Asian cuisine for centuries, long before it became trendy in the West.

    For those who are worried about the negative effects of gluten or its supposed indigestibility - let me dismantle this myth for you. Seitan, bread and any other products containing gluten are fine to eat unless you have celiac or gluten sensitivity. It's become trendy to avoid gluten in the 2010s, or exclude whole food groups with the popularity of keto, whole 30 and paleo diets. It's up to you what nutrition regimen to stick to. All I have to say: if your eating habits are sustainable - good. If you love bread and don't have farts after a serving of seitan - why avoid it.

    2. Textured Vegetable Protein (TVP)

    • Protein per calorie: Approximately 55%
    • Macronutrients (per 100g): 50g protein, 35g carbs, 1g fat, 332 calories
    • Micronutrients: Iron (22% DV), magnesium (30% DV), calcium (15% DV)

      The grandpa of vegan proteins, the dehydrated darling of the vegan protein world, TVP packs a serious protein punch with 55% protein per calorie. Made from soy flour, it's an affordable and shelf-stable staple. There are also non-soy TVP varieties in case you're afraid to grow man boobs. You can buy it in bulk at health food stores or online. I get mine on nuts.com , or other marketplaces. To use, just rehydrate in hot water or broth, and voilà! It's ready to absorb the flavors of your favorite dishes like tacos, spaghetti sauce, or chili. I like to add TVP to oat meal or literally any other dish to up it's protein content. Even sprinkled on top of yoghurt or ice cream instead of granola. TVP granola is a great to-go hiking snack too! Recipe here. Its neutral taste is its superpower, letting you season it to perfection.

      Fun fact: TVP was originally developed as a meat extender during wartime rationing.

      3. Nutritional Yeast

      • Protein per calorie: Approximately 50%
      • Macronutrients (per 100g): 50g protein, 36g carbs, 5g fat, 380 calories
      • Micronutrients: B-vitamins (especially B12 if fortified), zinc (70% DV)
      Nutritional yeast, or "nooch" to its fans, is the cheesy, nutty sprinkle of joy with 50% protein per calorie. Loaded with B-vitamins, especially B12 if fortified, it’s a nutritional goldmine. You can find it in the bulk bins of health food stores or online. Sprinkle it on popcorn, pasta, or blend into sauces for an umami boost. Its savory flavor has earned it a cult following among vegans. Fun fact: Nooch is actually a deactivated yeast, meaning it won't make your bread rise but will certainly lift your spirits.

      4. Spirulina
      • Protein per calorie: Approximately 57%
      • Macronutrients (per 100g): 57g protein, 24g carbs, 8g fat, 290 calories
      • Micronutrients: Vitamin B1 (35% DV), B2 (60% DV), B3 (25% DV), copper (85% DV), iron (44% DV)
      Spirulina, the vibrant blue-green algae, is like the superhero of the vegan protein world with 57% protein per calorie. This nutrient-dense powerhouse is packed with iron, copper, and B-vitamins. You can buy it as a powder or in tablet form at health food stores or online. Mix it into smoothies, sprinkle it on salads, or add it to energy bars for a nutritional boost. Its taste? Well, let's just say it's an acquired one—think earthy and slightly seaweed-like. Fun fact: Spirulina has been consumed for centuries by Aztecs and is now a favorite among astronauts for its compact nutrition.

      5. Soybeans
       
      • Protein per calorie: Approximately 40%
      • Macronutrients (per 100g): 36g protein, 30g carbs, 20g fat, 446 calories 
      • Micronutrients: Iron (121% DV), calcium (27% DV), magnesium (70% DV), potassium (38% DV)

      Soybeans are the versatile vegans' dream, delivering 40% protein per calorie. Packed with iron, calcium, and magnesium, they are nutritional powerhouses. Buy them dried or canned at grocery stores or online. Use them in salads, soups, or make your own soy milk and tofu. Their mild, nutty flavor pairs well with a variety of dishes. Fun fact: Soybeans are one of the oldest crops, domesticated in China over 3,000 years ago.

      6. Tempeh
      • Protein per calorie: Approximately 39%
      • Macronutrients (per 100g): 20g protein, 9g carbs, 11g fat, 195 calories
      • Micronutrients: Iron (12% DV), calcium (9% DV), manganese (54% DV), magnesium (19% DV)
      Tempeh, the fermented cousin of tofu, packs 39% protein per calorie along with a hefty dose of manganese and magnesium. Find it in the refrigerated section of health food stores or online. Its firm texture and nutty flavor make it perfect for grilling, stir-frying, or adding to sandwiches. Tempeh's fermentation process also means it's good for your gut. Fun fact: Tempeh originated in Indonesia and is traditionally wrapped in banana leaves during fermentation.

      7. Tofu
      • Protein per calorie: Approximately 35%
      • Macronutrients (per 100g): 8g protein, 2g carbs, 4g fat, 76 calories
      • Micronutrients: Calcium (20% DV), iron (9% DV), magnesium (8% DV)
      Tofu, the versatile protein staple, offers 35% protein per calorie and a good amount of calcium and iron. Available in various textures (silken, firm, extra firm) at any grocery store or online. Marinate it, bake it, stir-fry it, or blend it into smoothies—the possibilities are endless. Its mild flavor takes on whatever seasonings you throw at it. Fun fact: Tofu has been a staple in East Asian and Southeast Asian cuisines for over 2,000 years.

      8. Lentils (Green/Black)
      • Protein per calorie: Approximately 29%
      • Macronutrients (per 100g): 9g protein, 20g carbs, 0.4g fat, 116 calories
      • Micronutrients: Folate (45% DV), iron (37% DV), manganese (25% DV), phosphorus (20% DV)
      Lentils, the humble legumes, pack 29% protein per calorie along with a robust mix of folate, iron, and manganese. Easily found in the bulk section of grocery stores or online. Cook them into soups, stews, or salads for a hearty, protein-rich meal. Their earthy flavor and hearty texture make them a staple in many cuisines. Fun fact: Lentils were one of the first crops domesticated in the Near East, dating back to the Neolithic period.

      9. Pumpkin Seeds
      • Protein per calorie: Approximately 21%
      • Macronutrients (per 100g): 30g protein, 11g carbs, 49g fat, 559 calories
      • Micronutrients: Magnesium (37% DV), zinc (71% DV), iron (82% DV), potassium (17% DV)
      Pumpkin seeds, or pepitas, offer 21% protein per calorie and a rich mix of magnesium, zinc, and iron. Buy them raw or roasted at grocery stores or online. Snack on them, toss them into salads, or blend into sauces. Their nutty, slightly sweet flavor is addictive. Fun fact: The oldest pumpkin seed was found in Mexico and dates back over 7,500 years.

      10. Peanuts
      • Protein per calorie: Approximately 16%
      • Macronutrients (per 100g): 26g protein, 16g carbs, 49g fat, 567 calories
      • Micronutrients: Magnesium (42% DV), niacin (84% DV), vitamin E (45% DV), folate (30% DV)
      Peanuts, technically legumes, provide 16% protein per calorie and a good dose of magnesium, niacin, and vitamin E. Available everywhere, from grocery stores to vending machines. Enjoy them as a snack, in peanut butter, or in savory dishes. Their rich, nutty flavor is a classic. Fun fact: Peanuts are not nuts! They grow underground and are related to beans and lentils.

      10. Almonds
      • Protein per calorie: Approximately 15%
      • Macronutrients (per 100g): 21g protein, 22g carbs, 50g fat, 579 calories
      • Micronutrients: Vitamin E (131% DV), magnesium (67% DV), manganese (114% DV), copper (50% DV)
      Almonds, the crunchy tree nuts, provide 15% protein per calorie and are loaded with vitamin E, magnesium, and manganese. Easily found in grocery stores or online. Eat them raw, roasted, or as almond butter. Their sweet, nutty flavor is universally loved. Fun fact: Almonds are seeds, not true nuts, and are related to peaches.

      10. Peas
      • Protein per calorie: Approximately 27%
      • Macronutrients (per 100g): 5g protein, 14g carbs, 0.4g fat, 81 calories
      • Micronutrients: Vitamin C (48% DV), vitamin A (22% DV), vitamin K (40% DV), manganese (18% DV)
      Peas, the sweet little gems, offer 27% protein per calorie and are rich in vitamins C, A, and K. Buy them fresh, frozen, or canned at grocery stores. Add them to soups, stews, or salads for a pop of sweetness and nutrition. Their mild, slightly sweet flavor makes them kid-friendly. Fun fact: Peas were one of the first vegetables to be cultivated by humans.

      10. Buckwheat
      • Protein per calorie: Approximately 14%
      • Macronutrients (per 100g): 13g protein, 71g carbs, 3g fat, 343 calories
      • Micronutrients: Magnesium (65% DV), manganese (100% DV), copper (40% DV), phosphorus (30% DV)
      Buckwheat, the gluten-free grain, provides 14% protein per calorie along with magnesium and manganese. Find it in the bulk section of health food stores or online. Use it in pancakes, porridge, or as a rice substitute. Its nutty, earthy flavor pairs well with both sweet and savory dishes. Fun fact: Despite its name, buckwheat is not related to wheat and is naturally gluten-free.

      11. Spinach
      • Protein per calorie: Approximately 30%
      • Macronutrients (per 100g): 2.9g protein, 3.6g carbs, 0.4g fat, 23 calories
      • Micronutrients: Vitamin K (460% DV), vitamin A (160% DV), folate (49% DV), iron (20% DV), calcium (10% DV)
      Spinach, the leafy green powerhouse, offers 30% protein per calorie and is a vitamin K, A, and folate superstar. Buy it fresh or frozen at any grocery store. Add it to smoothies, salads, or sauté it as a side dish. Its mild, slightly sweet taste makes it incredibly versatile. Fun fact: Spinach is believed to have originated in ancient Persia and was introduced to China in the 7th century.

      12. Pea Shoots
      • Protein per calorie: Approximately 26%
      • Macronutrients (per 100g): 3g protein, 7g carbs, 0.4g fat, 35 calories
      • Micronutrients: Vitamin C (35% DV), vitamin A (18% DV), vitamin K (21% DV), folate (15% DV)
      Pea shoots, the tender young leaves of the pea plant, provide 26% protein per calorie and are rich in vitamins C, A, and K. Find them at farmers' markets or specialty grocery stores. Use them in salads, stir-fries, or as a garnish. Their crisp, slightly sweet flavor is a delightful addition to any dish. Fun fact: Pea shoots were popularized in Asian cuisine and are now a trendy ingredient in gourmet dishes worldwide.
        As you can see - there are TONS OF high-protein vegan foods, each offering unique benefits and versatility in cooking, making it easier to maintain a balanced and nutritious plant-based diet. Yes, plants have all the protein you need and you can get all the necessary macronutrients as well as most micronutrients from plants.

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