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.
Gema Alvarez Fernandez / Getty Images
- 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.
Arisara_Tongdonnoi / Getty Images
- 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.
NelliSyr / Getty Images
- 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
Kanur Ismail / Getty Images
- 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
everydayplus / Getty Images
- 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:
Group
Daily estimated protein needs per kilogram (kg)
Daily estimated protein needs per pound (lb)
Minimum required amount
0.8 g/kg
0.36 g/lb
Most adults
1.2-1.6 g/kg
0.54-0.73 g/lb
Age 65 or older
1.0–1.2 g/kg
0.45–0.54 g/lb
Older adults with health conditions
1.2-2.0 g/kg
0.54-0.91 g/lb
Pregnant or breastfeeding
1.1–1.35 g/kg
0.50–0.61 g/lb
Recovering from surgery
1.2–2.0 g/kg
0.54–0.91 g/lb
Very active or athletic
1.2–2.0 g/kg
0.54–0.90 g/lb
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture: FoodData Central. Tofu, raw, regular, prepared with calcium sulfate.
U.S. Department of Agriculture: FoodData Central. Tofu, raw, firm, prepared with calcium sulfate.
MedlinePlus. Dietary proteins.
Qin P, Wang T, Luo Y. A review on plant-based proteins from soybean: Health benefits and soy product development. J. Agric. Food Res. 2022;7:100265. doi:10.1016/j.jafr.2021.100265
- U.S. Department of Agriculture: FoodData Central. Seitan Wheat Protein Cubed.
Arora S, Kataria P, Nautiyal M, et al. Comprehensive Review on the Role of Plant Protein As a Possible Meat Analogue: Framing the Future of Meat. ACS Omega. 2023;8(26):23305-23319. doi:10.1021/acsomega.3c01373
Wanders AJ, Heerschop SN, Biesbroek S, Dötsch-Klerk M. Replacing Animal Meat with Plant-Based Meat Alternatives: The Impact of Protein Quality on Protein Adequacy in the Dutch Diet. Curr Dev Nutr. 2025;9(3):104562. doi:10.1016/j.cdnut.2025.104562
U.S. Department of Agriculture: FoodData Central. Tempeh, cooked.
University of California, San Francisco. Soy protein content of foods.
Chen CC, Hsieh JF, Kuo MI. Insight into the processing, gelation and functional components of tofu: a review. Processes. 2023;11(1):202. doi:10.3390/pr11010202
Turana Y, Handajani YS, Barus T, Kristian K, Theodoraliu E, Suswanti I. Comparison of the effects of mixed tempeh with soy tempeh on cognitive function in older people. Front Nutr. 2025;12:1551211. doi:10.3389/fnut.2025.1551211
Fernandez Castaneda LA, Saini S, Laaksonen O, et al. Sensory and volatile compound profiles in tempeh-like products from faba bean and oats. Curr. Res. Food Sci. 2025;10:101029. doi:10.1016/j.crfs.2025.101029
- U.S. Department of Agriculture: FoodData Central. Original Tempeh, Original.
Cox F, Khalib K, Keogan M. Running into trouble with soy: A case report and review of our shopping carts. J Allergy Clin Immunol Glob. 2024;3(4):100321. doi:10.1016/j.jacig.2024.100321
U.S. Department of Agriculture: FoodData Central. Seeds, hemp seed, hulled.
Chen H, Xu B, Wang Y, et al. Emerging natural hemp seed proteins and their functions for nutraceutical applications. Food Sci. Hum. Wellness. 2023;12(4):929-941. doi:10.1016/j.fshw.2022.10.016
Tănase Apetroaei V, Pricop EM, Istrati DI, Vizireanu C. Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods-A Review. Molecules. 2024;29(9):2097. doi:10.3390/molecules29092097
U.S. Department of Agriculture: FoodData Central. Pumpkin seeds, unsalted.
Hadidi M, Tarahi M, Günther Innerhofer M, Pitscheider I, Löscher A, Pignitter M. Pumpkin seed as a sustainable source of plant-based protein for novel food applications. Crit Rev Food Sci Nutr. 2025;65(33):8566-8591. doi:10.1080/10408398.2025.2505235
U.S. Department of Agriculture: FoodData Central. Peanuts, raw.
Smits M, Verhoeckx K, Knulst A, et al. Co-sensitization between legumes is frequently seen, but variable and not always clinically relevant. Front Allergy. 2023;4:1115022. doi:10.3389/falgy.2023.1115022
Langyan S, Yadava P, Khan FN, Dar ZA, Singh R, Kumar A. Sustaining protein nutrition through plant-based foods. Front Nutr. 2022;8:772573. doi:10.3389/fnut.2021.772573
Derbyshire E, Higgs J, Feeney MJ, Carughi A. Believe It or ‘Nut‘: Why It Is Time to Set the Record Straight on Nut Protein Quality: Pistachio (Pistacia vera L.) Focus. Nutrients. 2023;15(9):2158. doi:10.3390/nu15092158
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030.
Harris S, DePalma J, Barkoukis H. Protein and Aging: Practicalities and Practice. Nutrients. 2025;17(15):2461. doi:10.3390/nu17152461
Hirsch KR, Wolfe RR, Ferrando AA. Pre- and post-surgical nutrition for preservation of muscle mass, strength, and functionality following orthopedic surgery. Nutrients. 2021;13(5):1675. doi:10.3390/nu13051675
Murphy MM, Higgins KA, Bi X, Barraj LM. Adequacy and sources of protein intake among pregnant women in the United States, NHANES 2003–2012. Nutrients. 2021;13(3):795. doi:10.3390/nu13030795
Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136
