5 Min
Zuletzt aktualisiert am 22.08.2025
Building muscle is a key goal for many fitness enthusiasts. While it’s often assumed that effective protein intake for this purpose mainly comes from animal products, a vegan diet offers a wealth of tasty protein sources. In this article, we’ll introduce various plant-based protein sources that can be of great interest not only for vegans but for anyone looking to increase their protein intake.
Lentils and other legumes
Lentils are surprising powerhouses, offering around 9 grams of protein per 100 grams. They’re not only rich in protein but also in fiber, making them an excellent choice for a vegan diet. Other legumes such as chickpeas, black beans, and peas are also outstanding protein sources.
Tofu and tempeh
Tofu and tempeh, both made from soybeans, are popular among vegans as they are rich in protein and versatile in dishes. Tofu contains around 8 grams of protein per 100 grams, while tempeh can provide up to 19 grams of protein per 100 grams. They also contain all essential amino acids.
Nuts and seeds
Nuts and seeds are not only high in protein but also provide unsaturated fats and important micronutrients. For example, almonds contain about 21 grams of protein per 100 grams, while pumpkin seeds reach 19 grams of protein per 100 grams. Chia and flaxseeds are also good protein sources and additionally provide omega-3 fatty acids.
%-product_content-%
Whole grains
Often underestimated, whole grains like quinoa, oats, and brown rice are solid protein sources. Quinoa is particularly noteworthy as it contains all nine essential amino acids and provides around 4 grams of protein per 100 grams.
Plant-based protein powders
For those who can’t or don’t want to meet their protein needs through diet alone, plant-based protein powders offer a practical alternative. Products like our Organic Vegan Protein can be easily added to smoothies or other dishes, provide a complete amino acid profile, are super convenient, and taste great.
%-split_content-%
Leafy greens
While leafy greens aren’t considered primary protein sources, they can still contribute to your overall protein intake. Vegetables like spinach, kale, and broccoli not only contain protein but also provide important vitamins and minerals.
Conclusion
A vegan diet offers plenty of ways to supply your body with protein for muscle building. By combining different plant-based protein sources, you can not only meet your daily protein needs but also achieve a balanced and nutrient-rich diet. This shows that with a bit of planning and care, sufficient protein intake is possible even without animal products.
Wondering how much protein you actually need? Then check out our article "How much protein per kg?" to learn everything you need to know! We’ve also put together a detailed table of protein-rich foods!
