Authoritative USDA Laboratory Dataset
Complete Vegan Protein Database
Evidence-based, laboratory-verified nutritional reference containing complete macro profiles, amino acid distribution, fiber ratios, and serving densities for whole plant foods.
What are the highest protein plant-based foods per 100g?
Top Density
75.2g
Seitan / 100g
Complete Proteins
8 Standouts
All 9 Amino Acids
Average Serving
15–25g
Per Main Meal Cup
Data Standard
USDA FDC
Peer-Reviewed
🔍
| Plant Food | Category | Protein / 100g | Standard Serving | Protein / Serving | Calories | Fiber | Amino Completeness |
|---|---|---|---|---|---|---|---|
| Seitan (Vital Wheat Gluten) | Grain Protein | 75.2g | 100g cooked | 25g | 370 kcal | 1.5g | Near-Complete |
| Nutritional Yeast | Yeast | 50g | 2 tbsp (16g) | 8g | 330 kcal | 20g | Complete |
| Spirulina (Dried) | Algae | 57.5g | 1 tbsp (7g) | 4g | 290 kcal | 3.6g | Complete |
| Hemp Seeds (Hemp Hearts) | Seeds | 31.6g | 3 tbsp (30g) | 9.5g | 553 kcal | 4g | Complete |
| Pumpkin Seeds (Pepitas) | Seeds | 30.2g | 1/4 cup (32g) | 9.7g | 559 kcal | 6g | High Lysine |
| Peanut Butter (Natural) | Nuts & Legumes | 25.1g | 2 tbsp (32g) | 8g | 588 kcal | 6g | High Leucine |
| Organic Tempeh | Soy | 20.3g | 100g (3.5 oz) | 20.3g | 192 kcal | 9g | Complete |
| High-Protein Firm Tofu | Soy | 17.3g | 100g (3.5 oz) | 17.3g | 140 kcal | 2g | Complete |
| Edamame (Shelled, Cooked) | Soy | 11.9g | 1 cup (155g) | 18.4g | 121 kcal | 5.2g | Complete |
| Lentils (Brown/Green, Cooked) | Legumes | 9g | 1 cup (198g) | 17.9g | 116 kcal | 7.9g | High Lysine |
| Chickpeas (Garbanzo, Cooked) | Legumes | 8.9g | 1 cup (164g) | 14.5g | 164 kcal | 7.6g | High Lysine |
| Black Beans (Cooked) | Legumes | 8.9g | 1 cup (172g) | 15.2g | 132 kcal | 8.7g | High Lysine |
| Moong Dal (Yellow Lentils) | Legumes | 24g | 1 cup cooked (200g) | 14g | 105 kcal | 8g | High Lysine |
| Chia Seeds | Seeds | 16.5g | 2 tbsp (25g) | 4.1g | 486 kcal | 34.4g | Complete |
| Buckwheat (Cooked Groats) | Whole Grains | 3.4g | 1 cup (168g) | 5.7g | 92 kcal | 2.7g | Complete |
| Quinoa (Cooked) | Whole Grains | 4.4g | 1 cup (185g) | 8.1g | 120 kcal | 2.8g | Complete |
📖 Suggested Citation for Researchers & Writers
If citing this database in academic publications, food articles, or recipe roundups, please reference as:
VeganGyan Complete Vegan Protein Database (2026). Sourced from USDA FoodData Central & ACSM Guidelines. URL: https://vegangyan.com/resources/vegan-protein-database/Protein Calculator→
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Frequently Asked Questions
What is the absolute highest protein plant-based food?
Seitan (vital wheat gluten) contains the highest protein density of any whole food at 75.2g of protein per 100g dry weight (~25g per 100g cooked portion). It is followed by nutritional yeast (50g/100g), hemp hearts (31.6g/100g), and organic tempeh (20.3g/100g).
Do I need to combine proteins in every single meal?
No. The American Academy of Nutrition and Dietetics confirms that consuming a diverse variety of plant foods (legumes, whole grains, nuts, and seeds) across a 24-hour period supplies all 9 essential amino acids in optimal biological ratios.
Which plant proteins are complete on their own?
Soy foods (tofu, tempeh, edamame, soy milk), hemp seeds, chia seeds, buckwheat, quinoa, and spirulina are complete proteins providing optimal ratios of all 9 essential amino acids.