A small, 1-ounce (28–30-gram) serving of various nuts and seeds offers roughly 4–9 grams of protein. You can eat them raw or add them to various foods, such as a smoothie, oatmeal, or salad.

Nuts and seeds

Soy and pea milk are among the most naturally protein-rich nondairy milks, packing 6–8 grams per cup (240 mL).

Nondairy milks

Legumes like beans, peas, and lentils are packed with protein. Eat these as a side dish or in burritos, soups, and salads.


Soy foods, seitan, and various prepackaged vegan meats offer 4–20 grams of protein per serving.

Soy products

Whole grains are an excellent choice to supplement your protein intake. Spelt, teff, amaranth, and quinoa are all particularly high in protein.

High protein grains

Incorporating more fruits and veggies into your diet is a great way to meet your protein needs. Guava is particularly rich in protein.

High protein fruits and vegetables