Whether you're vegetarian, vegan, flexitarian, or an omnivore, these protein sources bring a lot to the table.

By Olivia Tarantino  Published on April 28, 2026

Tofu with pesto

Credit: Elizabeth Cecil

If you are considering adding more plant-based protein to your diet, you're not alone. More and more people have been shifting to plant-based diets over the last few years for a variety of reasons, from making eco-friendly choices to prioritizing personal health. A diet rich in fruits, vegetables, legumes, whole grains, nuts, and seeds has been linked to a range of benefits, including better heart health, lower cholesterol, and easier weight management.1 To find out which plant foods pack the biggest protein punch, we asked two registered dietitians for their favorite picks. Whether you're vegetarian, vegan, flexitarian, or an omnivore, these are the best ones to stock in your fridge and pantry, from vegetables and legumes to seeds.

Vandana Sheth, RDN, CDCES, FAND, plant-based eating and diabetes expert

Jackie Topol, registered dietitian and culinary nutritionist

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Why Protein Is Important

Protein plays many vital roles in the body and is considered an essential nutrient,” says Jackie Topol, MS, RD, a registered dietitian and culinary nutritionist. It helps build and repair muscle, supports immune function, and keeps us feeling full and satisfied, which can aid in weight management. 

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Can Plant-Based Sources Provide Enough Protein?

One common concern with eating more plants is whether you'll get enough protein, and it’s an important factor to consider. While animal foods are concentrated protein sources, you can absolutely meet your protein needs with plant-based foods while getting added benefits.2 "Plant proteins are a good source of fiber, antioxidants, and anti-inflammatory compounds," says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist, plant-based eating, and diabetes expert.

The Best Plant-Based Foods for Protein

Our experts call out the following foods for their high protein content.

Lentils: 9 grams of protein per 1/2 cup

Beans: 7 to 9 grams of protein per 1/2 cup

Quinoa: 8 grams of protein per cup

Edamame: 9 grams of protein per 1/2 cup

Tofu: 10 grams of protein per 1/2 cup

Hemp seeds: 10 grams of protein per 3 tablespoons

Tempeh: 15 grams of protein per 3 ounces

Chia Seeds: 4 grams of protein per 2 tablespoons

Green peas: 8 grams of protein per cup