🍖 Best Plant Protein Sources for Vegetarians and Vegans

Meeting protein needs from plant sources is entirely achievable — and research confirms well-planned plant-based diets support athletic performance as effectively as omnivorous diets when protein intake and variety are adequate.

How Much Protein Do Vegetarians and Vegans Need?

Slightly more than meat eaters — approximately 10% more — because plant proteins are somewhat less bioavailable (the body absorbs and utilises them slightly less completely than animal proteins). For a moderately active 70kg person: omnivore needs about 112g daily, vegetarian about 125g, vegan about 130g. Use our free protein calculator to find your personalised daily target based on weight, activity level, and goals.

Top Plant Protein Sources Ranked by Protein Content

Seitan (wheat gluten): 25g protein per 100g — highest of any plant food. Tempeh: 19g per 100g — fermented soy, excellent digestibility and complete amino acid profile. Edamame (young soy): 11-17g per 100g. Firm tofu: 8-10g per 100g — versatile, absorbs flavours well. Lentils (parippu): 9g per 100g cooked — affordable staple. Chickpeas (kadala): 9g per 100g. Black beans: 9g per 100g. Greek yogurt: 10g per 100g (lacto-vegetarians).

Sri Lankan Vegetarian Cuisine is Already High-Protein

Traditional Sri Lankan vegetarian cooking is nutritionally excellent without any modification needed. Parippu (lentil) curry provides excellent daily protein at very low cost. Kadala (chickpea) curry provides about 15g protein per serving. Soy products are widely available across Sri Lanka. The classic combination of rice with dhal (lentils) provides a complementary amino acid profile that together constitutes a complete protein.

Complete vs Incomplete Proteins — The Truth

Most plant proteins are "incomplete" — missing one or more of the nine essential amino acids humans need. However, you do NOT need to combine complementary proteins at every single meal. Eating a variety of plant proteins throughout the day provides all the amino acids your body needs. The old "protein combining at every meal" rule was debunked decades ago. Daily dietary variety is what matters, not meal-by-meal protein combining.