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In a vegan diet, vegetable proteins are of primary importance. To avoid any nutritional deficit linked to proteins of animal origin, which we know are not allowed in the vegan style, it is absolutely necessary to integrate one's diet with a protein intake sufficient to guarantee the necessary needs for the body.

But how to do it? And where to get these proteins?

Surely it must be said that they exist supplements based on vegetable proteins, but it is above all the diet that must be oriented in this direction, both to feel good and not miss anything, but also to adopt healthy eating habits.

For this reason, today we want to see with you which are the 10 best vegan proteins to be taken through food. But first it is a must to understand what vegetable proteins are, what they are for and what their deficiency entails in our body. 

The nutritional value of vegetable proteins

Like small bricks that one on top of the other allow to build our body, proteins become an essential part of our nutrition. When we talk about proteins, we immediately think of proteins of animal origin found in meat or eggs, for example. 

Yet in some realities it is decided to do without it. The choice (ethical, healthy or religious), pushes us to look for alternatives, because a lack of proteins can cause negative consequences for human health. 

We are talking about vegans, who adopt different eating habits from omnivores or vegetarians, which translate into the need to find an alternative protein source for natural survival.

Hence the importance of vegetable (or vegan) proteins that replace animal proteins and guarantee the right amount of nutrients to stay healthy.

Today we have learned to appreciate them regardless of being vegan or not, as a key element of a healthier, more balanced and eco-sustainable diet. 

But what are the best vegan proteins? Let's try to list the foods that contain them and the quantities contained in each of them. In this way it will be easier to understand how to balance the intake of each food within your food plan.

This avoids the complications associated with poor protein assimilation which can lead, for example, to muscle loss or slowed metabolism, as well as a lack of energy which is then reflected in daily activities and lifestyle.

What are the best vegan proteins?

Accustomed to thinking that proteins are only animal proteins, we often do not pay attention to vegetable protein sources which are equally important for the body due to the benefits they bring to the various organs. 

Grab a pen and paper to add 10 foods to your grocery list that contain a healthy dose of vegan protein. Here they are, described according to their properties, protein percentage and uses in the kitchen.

  1. Seitan

75% of vegetable proteins in 100 grams of product! Not bad right?

It is a food that is obtained from gluten and which contains very little saturated fat, but the right amount of protein needed.

It's also great in low-carb diets, as the percentage of carbohydrates is really low. It is also excellent as a source of calcium and iron. 

It has a soft consistency and has a truly delicate flavor that lends itself well to many recipes. Here are some practical tips for cooking it at its best: grilled, breaded or roasted. Practically it goes well both alone and together with other foods, such as vegetables, which enhance its taste.

  1. Legumes 

Everyone knows by now that legumes are a source of vegan protein, but the ones to prefer are definitely lentils. They contain at least 26% of proteins and are very good for the body. 

They are naturally rich in iron and therefore ideal for combating anemia, nutrient deficiencies and fatigue. Furthermore, they facilitate digestion and are rich in antioxidants.

How to cook them? The legume soup is a healthy solution to fill up on nutrients and vegan proteins. But it is certainly not the only one: they can be enjoyed with pasta, alone or as a side dish. Who among you loves to eat lentils and cotechino for New Year's Eve? For vegans there is the vegetable cotechino, an excellent alternative so as not to give up on traditions.

According to tradition, in fact, it seems to bring good luck for the new year. We can't guarantee that you will have any luck, but you will certainly gain health with a healthy meal of lentils.

  1. Peanut butter

Tasty, proteinic and healthy: the peanut butter it's that element you don't expect to find in a list of healthy plant-based options to include in your food planner!

Instead, it amazes us with its qualities: it has a high protein content (25% per 100 grams), fibers and minerals and even vitamin B6 which is excellent for metabolism and liver health. 

Obviously a clarification must be made: since it is a food rich in fat, it is not good for everyone. If you follow a ketogenic diet then it is a valid solution on the table, otherwise pay attention to its doses because it is quite caloric. 

At breakfast, or as a snack, you can spread it on toasted bread, or add it to energy smoothies for drinks with a high protein and nutritious value, ideal for those who play sports.

  1. Dried fruit 

Dried fruit is not just a treat to be enjoyed as a snack or for breakfast. It is also an important source of vegan protein. For example, almonds have a good 20% which, added to other nutrients, helps to give the right energy requirement to each individual.

Good fats, vitamins, minerals: it lacks nothing to combine taste and health. 

Did you know that almonds are best shelled? We usually prefer the type of peeled almonds because they are more comfortable to cook, and instead it turns out that it is the skin that has the most properties, such as antioxidant elements against free radicals.

Dried fruit is good for breakfast with cereals, alone as a snack during the day or added to elaborate dishes to enhance its flavour. 

  1. Sunflower seeds

Even sunflower seeds contain a 20% of vegetable proteins and therefore fully enter this top ten of the best vegan proteins to choose.

Among its qualities is that of lowering cholesterol levels, improving the functions of the nervous system and preventing cancerous forms.

In short, it is worth trying to include them in your eating habits. But how? You can add them to cakes, muffins and pancakes. Or a handful in the salad make it more colorful and tasty. Even in addition to the dough, vegan meatballs or pasta sauces give that delicious touch that never hurts in the kitchen.

  1. Tempeh

An excellent substitute for meat, Tempeh is valid as a protein source and as a complete meal.

It is obtained from soy and inherits all its regenerating properties for the body: it reduces cholesterol, has a positive effect on the cardiovascular system, fights tumours.

Protein food, of oriental origin, can be found either ready-made or can be made at home. Have you ever tried tempeh burgers? If you are vegan or are looking for tasty alternatives to classic dishes, you cannot miss the opportunity to prepare such a tasty and energetic dish!

  1. Cereals

In the vegan diet, cereals are a staple. Excellent from a nutritional point of view but also healthy because they are rich in properties. In addition, they contain a fair amount of vegetable protein. 

Among all we tell you about quinoa. For the uninitiated, it is a gluten-free cereal which, in addition to proteins, also contains fibers and minerals. 

Its benefits? It has a low glycemic index, reduces cholesterol, monitors blood sugar levels.   

Its possibilities in the kitchen are truly endless! It can replace rice and pasta or be added to legume soups for an even more effective protein intake. With vegetables it becomes a single dish, to be eaten at home or for practical and healthy meals away from home.

  1. Tofu

Tofu is another of those foods that vegans know well and appreciate both for its healthy taste in the kitchen and for its properties. 

It contains less vegetable protein than foods like Tempeh and Seitan, but it's still a valid alternative to cheese and meat, in any meal of the day. 

It has very few calories, so it is loved by those who follow low-calorie diets, but on the other hand it is rich in vitamins, mineral salts and omega 3 fats. 

The benefits that tofu confers concern the lowering of the risks caused by hypertension, the reduction of cholesterol, the strengthening of the bones, as well as having antioxidant and anti-inflammatory properties. 

  1. Vegetables

Do vegetables contain plant proteins? Well yes! Especially the kale, broccoli and spinach.

best vegan protein

Surely this is a low percentage compared to the other foods described so far, but still valid to ensure the right total daily intake. 

Cabbage is high in fiber and as such is great for intestinal problems. Broccoli helps in the prevention of cancer while spinach is excellent for strengthening muscles. 

It goes without saying that all three variants are perfect for making tasty salads, but even cooked they are a healthy dish and lend themselves to many recipes, both as appetizers and in cream for pasta.

  1. Spirulina

We left the spirulina algae for last. The reason is not its percentage of vegetable proteins which is very high, but the fact that it is not exactly a food like the others on the list. 

It is a natural food that is now an integral part of every vegan diet, due to its properties and its various uses in the kitchen. In fact, it is among the best vegan proteins we can choose!

Superfood or vegetable super protein: everyone calls it in their own way but all its meanings indicate how powerful its nutritional intake and its high protein content are. It detoxifies, purifies, lowers blood pressure, reduces cholesterol levels and has really interesting nutritional properties. 

Spirulina powder is used in the kitchen: in pasta, salads, biscuits, but also in drinks, from smoothies to soy milk. 


We have reached the end of our special ranking of the 10 best vegan proteins. We are sure we have given you valuable information to make your choices, but we also want to give you further advice: preferably choose organic foods. 

It is not enough to fill up on vegetable proteins, but it is always better that they are also of high quality and from controlled supply chains to always give you the best, whether you have embraced the vegan or vegetarian regime or that your eating habits have remained unchanged.