What Are Plant-Based Protein Sources? - An Overview

In this article, you’ll learn which plant-based foods are particularly high in protein and what the best vegan protein sources are.

What Are Plant-Based Protein Sources? - An Overview
7 Min
Zuletzt aktualisiert am 25.08.2025

What are the best plant-based protein sources?

The myth of the strong meat-eater has persisted for hundreds of years. But today, more and more athletes and health-conscious people are switching to plant-based protein sources.

Numerous sports legends like bodybuilder Arnold Schwarzenegger and soccer star Serge Gnabry have already adopted a vegan diet and cover their protein needs with plant-based protein sources.

In the next 2–3 minutes, you’ll first get an overview of the best plant-based protein sources and then learn which vegan proteins are particularly well suited for athletes and health-conscious people.

 

What are the best plant-based protein sources? 

The number of plant-based protein sources is virtually endless! In general, legumes, seeds, and nuts contain higher amounts of protein. “For example, 100 grams of pumpkin seeds contain more protein than the same amount of lean red meat or chicken.”

(All values are averages per 100 g) 


Protein-rich legumes

  • Soybeans (36 g)
  • Lupins (36.2 g)
  • Peanuts (30 g)
  • Red lentils (23.9 g)
  • White beans (23.4 g)
  • Green peas (23.1 g)
  • Kidney beans (22.5 g)
  • Chickpeas (20.5 g) 


Protein-rich seeds

  • Pumpkin seeds (37 g)
  • Sunflower seeds (27 g)
  • Hemp seeds (25 g)
  • Flaxseeds (25 g)
  • Apricot kernels (24.5 g)
  • Pine nuts (24 g)
  • Poppy seeds (20 g)
  • Chia seeds (17 g)


Protein-rich nuts

  • Cashews (29.3 g)
  • Almonds (25 g)
  • Pistachios (21 g)
  • Cedar nuts (19.1 g)
  • Brazil nuts (17 g)
  • Walnuts (17 g)
  • Hazelnuts (12 g)
  • Macadamia nuts (9.3 g)

These protein sources are used in our protein powder

Our multi-component protein powder consists of 5 perfectly coordinated components (pea, rice, hemp, pumpkin seed, and flaxseed protein). This allows us to offer high biological value, a creamy texture, and a delicious taste. It’s also important to pay attention to the quality of the ingredients in vegan protein, since conventional cultivation methods can leave residues like heavy metals or pesticides — which is why we prefer using organic ingredients. 

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Our TOP 5 plant-based protein sources

Pea protein

Pea protein

Pea protein is obtained by drying and milling green or yellow peas. It’s rich in branched-chain amino acids (BCAAs) such as valine, leucine, and isoleucine.

At a glance:

  • 80% protein content
  • High-quality isolate
  • Vegan, lactose-free, and gluten-free
  • Contains B vitamins, potassium, folate, and fiber
  • Rich in amino acids (especially arginine, lysine, and glutamine, as well as leucine, isoleucine, and valine (BCAAs))
  • Naturally very low in sugar (0.4 g per 100 g)

Rice protein is extracted from whole rice kernels. Natural germination and fermentation processes increase the protein content in the rice, creating a highly concentrated protein.

The amino acid profile of rice protein is among the highest quality of all plant-based protein sources. Levels of the three BCAAs are high — in fact, isoleucine and valine occur in higher amounts than in typical 100% whey proteins.

  • 80% protein content
  • High-quality isolate
  • Vegan, lactose-free, and gluten-free
  • Contains B vitamins, beta-carotene, vitamin C, vitamin D, vitamin E, folate, biotin, choline, and inositol
  • Extremely rich in almost all amino acids
  • 60% protein content
  • High-quality concentrate
  • Vegan, lactose-free, and gluten-free
  • Locally grown
  • Rich in fatty acids, minerals and vitamins
  • Contains omega-3 and omega-6 fatty acids
  • Free of trypsin inhibitors
  • Rich in BCAAs and other amino acids

Flaxseed protein

Flaxseed protein

Flaxseeds are the sustainable chia seeds! Even if they aren’t as hyped as the tiny kernels from Central America, they’re on par in terms of nutrients — and even contain a bit more protein! The seeds are sourced locally from Europe and are rich in essential fatty acids, vitamins, and minerals. Flaxseeds are among the richest plant-based sources of omega-3 fatty acids.
Like chia seeds, ground flaxseeds swell when they come into contact with water.

At a glance:

  • 30–40% protein content
  • Vegan, lactose-free, and gluten-free
  • Locally grown
  • Contains essential omega-3 and omega-6 fatty acids
  • A source of calcium, magnesium, and iron
  • Rich in vitamins B1, B2, B6, and E, as well as folate
  • Contains lignans
  • Contains fiber

Pumpkin seed protein

Pumpkin seed protein

Pumpkin seeds are among the most protein-rich seeds and on average even contain more protein per 100 g than many animal foods. In a gentle process, the pumpkin seeds are first roasted and then milled into a fine flour.

At a glance:

  • 60% protein content
  • High-quality concentrate
  • Vegan, lactose-free, and gluten-free
  • Locally grown
  • Rich in phosphorus, magnesium, zinc, iron, and copper
  • Contains omega-3, omega-9, and vitamin K
  • Contains all amino acids
  • Contains fiber

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