How Much Plant Protein Do You Need? The Complete Guide & Comparison Chart
One of the most common questions in plant-based nutrition is "How do I get enough protein?" Whether you're an athlete looking to build muscle or simply aiming for a healthy, balanced diet, understanding the best plant protein sources is key. This guide provides a detailed chart comparing protein content per 100 g (3.5 oz) in common plant foods, helping you hit your protein goals with ease.
Cooked vs. Dry Weight: Why It Matters
When comparing protein content, it's crucial to distinguish between dry and cooked weights. Legumes and grains absorb a significant amount of water during cooking, which increases their weight and volume. For example, 100 g (3.5 oz) of dry lentils contain about 25 grams of protein. After cooking, they might weigh 250-300 g (10.6 oz). This means 100 g (3.5 oz) of cooked lentils has only about 8-9 grams of protein. The cooked value is what matters for daily tracking, as that's how we eat the food. Our chart below provides both values where relevant for honest comparison.
Plant Protein Comparison Chart (Per 100 g (3.5 oz))
The following table shows average protein and calorie values per 100 g (3.5 oz) of food. Note that values can vary slightly between brands and specific types.
| Food | Protein (per 100 g (3.5 oz) cooked) | Protein (per 100 g (3.5 oz) dry) | Calories (per 100 g (3.5 oz) cooked) | Protein Density (g per 100 kcal) |
|---|---|---|---|---|
| Seitan | About 25g | N/A | About 120 kcal | 20.8 |
| Firm Tofu | About 16g | N/A | About 145 kcal | 11.0 |
| Tempeh | About 19g | N/A | About 192 kcal | 9.9 |
| Edamame (shelled) | About 11g | N/A | About 122 kcal | 9.0 |
| Lentils (brown/green) | About 9g | About 25g | About 115 kcal | 7.8 |
| Chickpeas | About 8g | About 20g | About 135 kcal | 5.9 |
| Black Beans | About 8g | About 22g | About 130 kcal | 6.2 |
| Quinoa | About 4.5g | About 14g | About 120 kcal | 3.8 |
| Hemp Seeds (hulled) | About 31g (eaten dry) | N/A | About 550 kcal | 5.6 |
| Pumpkin Seeds | About 30g (eaten dry) | N/A | About 560 kcal | 5.4 |
| Almonds | About 21g (eaten dry) | N/A | About 580 kcal | 3.6 |
| Oats | About 2.5g | About 13g | About 70 kcal | 3.6 |
How to Hit Your 1.6-2.2g Per kg Protein Goal
For athletes and active individuals, the recommended protein intake is between 1.6 and 2.2 grams per kilogram of body weight (or about 0.7-1.0g per pound). For a 154 lb (70 kg (154.3 lb)) person, this means a target of 112-154 g (5.4 oz) of protein per day. This might sound like a lot, but it's entirely achievable with smart planning. The key is to build each meal around a primary protein source.
- Breakfast: Oatmeal (1/2 cup or 40g dry oats) made with soy milk and topped with a tablespoon of hemp seeds. (Approx. 20-25g protein). Check out our overnight oats recipes for ideas.
- Lunch: A large salad with 7 oz (200 g (7.1 oz)) of baked tofu. (Approx. 32g protein). Learn how to make it perfectly in our Tofu: The Complete Guide.
- Dinner: A curry made with 1 cup (about 180 g (6.3 oz)) of cooked lentils and 3.5 oz (100 g (3.5 oz)) of tempeh. (Approx. 16g + 19g = 35g protein).
- Post-workout/Snack: A protein shake with soy milk, a banana, and a tablespoon of peanut butter. (Approx. 20-25g protein).
This sample day adds up to over 110 g (3.9 oz) of protein. You can easily increase this by having larger portions or adding high-protein snacks like edamame or a handful of almonds.
Frequently Asked Questions
Do I need to combine proteins to make a “complete protein”?
The idea that you must eat specific food combinations (like rice and beans) in the same meal to create a "complete protein" is an outdated myth. Your body maintains a pool of amino acids, so as long as you eat a variety of plant sources—legumes, grains, nuts, and seeds—throughout the day, your body will get all the essential amino acids it needs. Foods like tofu, tempeh, quinoa, and edamame are considered complete proteins on their own.
What are the highest protein plant foods?
On a per-100 g (3.5 oz) basis, the highest protein plant food is seitan (wheat meat), with about 25g of protein and the highest protein density. It's followed closely by soy foods like tempeh and firm tofu. If considering dry weight, hemp seeds and pumpkin seeds are at the top, with around 30g of protein per 100 g (3.5 oz).
Is seitan a healthy protein source?
Seitan is a fantastic low-fat, low-carb protein source, making it a favorite among athletes. However, it's made from wheat gluten, so it is not suitable for anyone with celiac disease or a gluten sensitivity. For a deeper dive, read our article Is Seitan Healthy?.
How much protein is in tofu?
The protein content in tofu depends on its firmness. Firm or extra-firm tofu has the most protein, at around 16g per 100 g (3.5 oz). Softer or silken tofus contain more water and therefore less protein, typically around 6-8g per 100 g (3.5 oz).
To find your specific daily protein needs based on your goals, check out our free protein calculator. Once you know your target, get inspired with our High-Protein Vegan Meal Plans.
