5 Plant-Based Foods With More Protein Than Tofu

Tofu is a popular plant-based protein option for people looking to avoid meat or cut back on their meat consumption. Regular tofu offers 8.1 grams of protein per 100 grams (or, slightly less than a one-quarter block). Firm tofu is a richer source of protein, with 17.3 grams per 100 grams. However, there are other plant-based options that contain even more protein.

• Protein: 21.2 grams in a 100-gram serving (about 3.5 ounces) of cubed seitan

Seitan is a plant-based food made from wheat gluten, and is sometimes referred to as “wheat meat.” Gluten gives the seitan structure, and provides a chewy texture that is similar to meat. Seitan is popular because it’s relatively easy to handle and can be seasoned in a number of different ways.

Though seitan is a great source of protein, it’s not a complete protein, meaning it doesn’t include all the amino acids your body needs to function.

For best protein outcomes, seitan should be eaten alongside other plant-based proteins. You can incorporate into your diet by:

• Adding it to pasta dishes, grain bowls, soups, stir-fries, or tacos
• Cubing and marinating it for grilled kebab skewers
• Pan-searing it with herbs and garlic in place of steak

Because seitan is made with wheat, avoid seitan if you have a gluten sensitivity or celiac disease.

• Protein: 19.9 grams in a 100-gram serving of cooked tempeh

Tempeh has one of the highest protein concentrations of all soy-based products. While tofu is made from raw soybean milk, tempeh is created by soaking, fermenting, and then shaping whole soybeans into a small patty. Sometimes seeds, beans, or nuts are added to tempeh as well, boosting its nutritional density.

Because it uses the entire soybean, tempeh offers fiber, magnesium, iron, and other micronutrients along with a nutty, umami flavor. It’s also considered a complete protein.

Tempeh also has a dense texture and is a popular meat substitute. You can add it to your diet by:

• Crumbling tempeh and sautéing it as a swap for ground meat
• Adding thin slices to sandwiches or grain bowls
• Grating or crumbling tempeh finely and using it as a topping for salads or soups

Avoid eating tempeh if you have a soy allergy or if your healthcare provider tells you to limit it.

• Protein: 9.48 grams in a three-tablespoon serving (30 grams) of hulled hemp seeds

One typical serving of hulled hemp seeds contains more protein than standard tofu, but less than firm tofu. When comparing hemp seeds and tofu by weight, however, hemp seeds come out on top—there are 31.6 grams of protein per 100 grams.

These small, soft seeds come from the hemp plant and are rich in unsaturated fats, iron, magnesium, and other micronutrients. Hemp seeds contain all the amino acids your body needs, and their protein is easily digested.

Hemp seeds have a mildly sweet, nutty flavor. That means they blend well with a wide variety of dishes, plus you don’t have to cook them, so preparation is simple. Here are some ways to get more hemp seeds in your diet:

• Add them to homemade granola, muffins, or protein bites
• Mix hemp seeds into salad dressings or pesto
• Sprinkle them on top of yogurt, oatmeal, avocado toast, or smoothie bowls

• Protein: 8.46 grams in a standard one-ounce serving (28 grams) of unsalted pumpkin seeds

An ounce of pumpkin seeds provides a similar amount of protein as a quarter-block of regular tofu. However, 100 grams of pumpkin seeds contain 29.8 grams of protein, which is significantly higher than 100 grams of both regular and firm tofu.

The protein content in pumpkin seeds, or pepitas, is similar to that of soybeans. However, they lack one essential amino acid.

Pumpkin seeds have garnered attention as a meat-alternative due to their impressive nutritional profile. They have essential amino acids, or protein building blocks, that are very similar to soy. Plus, they contain substantial amounts of zinc, magnesium, iron, and healthy fats.

You can add pumpkin seeds to sweet or savory dishes. Consider:

• Adding them to granola, overnight oats, muesli, or trail mix
• Blending them into pesto in place of pine nuts
• Roast pumpkin seeds with spices like cumin or cinnamon for a standalone snack
• Tossing them into salads or soups (especially butternut squash or pumpkin soup) for an added crunch

• Protein: 6.96 grams in a one-ounce serving (30 grams) of raw peanuts

An ounce of peanuts has a slightly lower amount of protein than tofu. However, if you compare equal serving sizes of both foods, peanuts have more protein—they contain 23.2 grams of protein per 100 grams, which is 6 grams more than firm tofu.

Peanuts are legumes, similar to soybeans, beans, chickpeas, and lentils. Legumes are naturally rich in plant protein, fiber, and amino acids, which can support a balanced diet.

Peanuts are not considered a complete source of protein, so you should eat them with other protein sources. There are lots of ways to do that, including:

• Adding peanuts to stir-fries, salads, or grain bowls
• Blending peanuts into sauces for noodle dishes, spring rolls, or veggie bowls
• Creating peanut stew with sweet potatoes and greens
• Mixing peanuts into homemade energy bars or protein balls

Updated dietary guidelines encourage adults in the United States to get 1.2-1.6 grams of protein per kilogram (2.2 pounds) of body weight every day. That can be adjusted based on a person’s individual caloric intake.

For example, someone who weighs 155 pounds (around 70 kilograms) should get at least 84 grams of protein daily.

However, protein needs can change based on your age, activity level, and other factors, as outlined below: