High Protein Low-Calorie Vegan Foods

It can be challenging to hit your protein on a vegan diet without eating too many calories, especially if you’re targeting some tough macros while trying to lose weight.

Shockingly, there are a lot of vegetables that actually have a high amount of protein relative to calories, but the challenge is eating a lot of them to hit your daily protein requirements.

Here’s a list of the best vegan food sources when it comes to maximizing your protein intake and minimizing overall calories.

Food (Per 100 grams)	Energy (kcal)	Protein (grams)	Protein %
Vital wheat gluten	370	75	82
Seaweed (dried)	285.7	57.4	80.4
Watercress	12	2.3	76.0
Rapini	22.1	3.2	57.3
Mushrooms	30	4.2	56.6
Water spinach	19.6	2.6	53.1
Bamboo shoot	11.8	1.5	51.8
Spinach	22.9	2.9	49.8
Collard greens	29.4	3.5	48.0
Bok choy	12.9	1.5	46.7
Extra Firm Tofu	80	8	44.4
Asparagus	21.7	2.4	44.3
Mustard greens	26.8	2.9	42.7
Arugula	25	2.6	41.6
Lettuce (red leaf)	12.9	1.3	41.0
Swiss chard	19	1.8	38.0
Napa cabbage	11.9	1.1	36.9
Soybeans	141.1	12.4	35.0
Broccoli	34.1	2.8	33.2
Kale	35.7	2.9	32.8
Lentils	116.2	9	31.1
Cauliflower	25.2	1.9	30.4
Squash	16.1	1.2	30.1
Zucchini	17	1.2	28.4
Brussels sprouts	35.9	2.6	28.4
Artichoke	46.9	3.3	27.9
Fava bean	110	7.6	27.6
Kidney beans	127.1	8.7	27.3
Peas	80.7	5.4	26.9
Black beans	132	8.9	26.9
Mung bean	105	7	26.8
Gourd	20.2	1.2	23.8
Green bean	30.9	1.8	23.8
Okra	32.6	1.9	23.6
Adzuki beans	127.8	7.5	23.5
Navy beans	140.1	8.2	23.5
Hemp seeds	553.3	31.6	22.8
Lima beans	122.9	6.8	22.2
Chickpeas	164	8.9	21.6
Cabbage	24.7	1.3	20.7
Celery	14.1	0.7	19.6
Tomato	18.1	0.9	19.4
Garlic	133.3	6.3	19.0
Turnip greens	32.7	1.5	18.2
Peanuts	567.1	25.8	18.2
Oats	389.1	16.9	17.4
Green bell pepper	20.1	0.9	17.1
Cucumber	15.3	0.7	17.0
Pumpkin seeds	445.3	18.5	16.7
Radish	16.7	0.7	16.0