The first question every new vegan gets is: "But where will you get your protein?". The short answer - everywhere. This table centralizes 50+ plant-based foods available in Israel, sorted by protein content, so you can build a menu that hits your target without over-calculating every bite.
How to read the table
All values refer to 100g of the product in its consumed state (cooked for legumes and grains, raw for nuts and seeds, etc.). This is important - 100g of dry lentils provide 3 times more protein than 100g of cooked lentils, simply because the water adds weight.
Legumes - The Backbone of a Vegan Menu (Cooked Protein)
| Food | Protein (g/100g) | Notes |
|---|---|---|
| Edamame (Green Soybeans) | 11 | Complete protein, excellent profile |
| Cooked Soybeans | 17 | The peak of legumes |
| Cooked Black Lentils | 9 | Also rich in iron |
| Cooked Green Lentils | 9 | Very affordable at the supermarket |
| Cooked Red Lentils | 9 | Quick to cook (15 min) |
| Cooked Chickpeas | 8.9 | Basis for tahini, hummus, falafel |
| Cooked Black Beans | 8.9 | Popular in Mexican cuisine |
| Cooked White Beans | 8.2 | Great for soups and patties |
| Cooked Green Peas | 5.4 | Kid-friendly |
Processed Soy Products - The Vegan "Meats"
| Food | Protein (g/100g) | Notes |
|---|---|---|
| Tempeh | 19 | The winner: Fermented soy, complete profile |
| Seitan (Wheat Gluten) | 25 | The highest, but it is pure gluten |
| Firm Tofu | 15 | The classic - BBQ, stir-fry, baked |
| Silken Tofu | 5 | For desserts and creamy soups |
| Enriched Soy Milk | 3.3 | Per 100ml - closest to cow's milk |
| Soy Yogurt (Alpro/Yoplait) | 4–6 | Depends on the brand |
Whole Grains (Cooked Protein)
| Food | Protein (g/100g) |
|---|---|
| Cooked Oatmeal | 2.4 (per 100g); 13g per 100g dry |
| Cooked Quinoa | 4.4 - Complete protein! |
| Cooked Brown Rice | 2.6 |
| Cooked Buckwheat | 3.4 |
| Cooked Whole Wheat Couscous | 3.8 |
| Cooked Whole Wheat Pasta | 5 |
| Pea Pasta (Banza, Barilla Red Lentil) | 14 |
| Quality Whole Wheat Bread | 10–13 (per 100g bread) |
Nuts, Seeds, and Butters (Raw Protein)
| Food | Protein (g/100g) | Notes |
|---|---|---|
| Hemp Seeds | 32 | Complete protein, Omega-3 |
| Almonds | 21 | |
| Pumpkin Seeds | 30 | High in iron and zinc too |
| Peanuts | 26 | |
| Peanut Butter | 25 | |
| Raw Tahini | 17 | |
| Chia Seeds | 17 | + Omega-3 and 5g fiber per tbsp |
| Ground Flaxseeds | 18 | |
| Walnuts | 15 | |
| Cashews | 18 | |
| Pistachios | 20 |
High-Protein Vegetables (Don't Ignore These!)
| Food | Protein (g/100g) |
|---|---|
| Cooked Spinach | 3 |
| Cooked Broccoli | 2.8 |
| Asparagus Spears | 2.4 |
| Baked Potato with skin | 2.5 |
| Baked Sweet Potato | 2 |
| Mushrooms (all types) | 3 |
| Alfalfa Sprouts | 4 |
Supplements and Aids
| Food | Protein (g/100g) |
|---|---|
| Vegan Protein Powder | 70–85 (depending on brand) |
| Nutritional Yeast | 45 |
| Spirulina | 57 (but you only eat 2-3g in a tsp - not a significant source) |
How to reach 100g of vegan protein a day - A Practical Example
Let's say you are a 70kg male, and your protein goal is 110g per day (1.6g/kg). Here is what a simple day looks like:
- Morning: 80g dry oats (10g), 30g protein powder in a shake (22g), one tbsp peanut butter (4g) → 36g
- Snack: Soy yogurt (5g) + 30g almonds (6g) → 11g
- Lunch: 200g cooked lentils (18g) + 100g quinoa (4.4g) + salad with 50g chickpeas (4g) + 2 tbsp tahini (5g) → 31g
- Evening: 200g grilled tofu (30g) + 150g brown rice (4g) → 34g
Total: 112g protein - target achieved without eating anything "weird".
Want a personalized goal? Enter your measurements into the protein calculator and see exactly how much protein you need in 30 seconds.
5 Common Mistakes for Vegans
- Counting protein for raw foods instead of cooked. 100g of dry lentils is not the same as 100g of cooked lentils.
- Ignoring legumes. "I don't like chickpeas" - there are 10 other types of legumes. Try them.
- Forgetting Lysine. Most grains and nuts are low in Lysine. Add legumes (rich in lysine) to cover your bases.
- Relying solely on protein powder. Powder is a supplement - not a replacement for real food.
- Fearing soy. 100g tofu = 15g high-quality protein. There is no medical reason to avoid it in normal consumption.
FAQ
What is the richest protein source for vegans?
Seitan (25g/100g), followed by Tempeh (19g) and Tofu (15g). Among legumes - Soybeans (17g). But "richest" isn't always "best" - variety is key.
Is plant protein "lesser" than animal protein?
No. Recent studies (Pinckaers et al., 2024) have shown that when consuming sufficient daily protein (1.6g/kg or more) from varied sources, muscle-building results are identical.
How many high-protein meals a day?
4 meals with 0.4g protein/kg in each - maximizing protein synthesis.
Which grain is the highest in protein?
Quinoa (4.4g cooked) and Buckwheat (3.4g). If you're looking for a real powerhouse - pea pasta (14g/100g).
Summary
Veganism and protein are not contradictory - they complement each other. This table is a toolbox: save it, refer back to it, and plan your next meals with it.
Next Step: Calculate your daily goal and start tracking for a week. You'll be surprised how easy it becomes once you know the numbers.
