5 Min
Zuletzt aktualisiert am 29.04.2026
Muscle building is a central goal for many fitness enthusiasts. While it is often assumed that effective protein intake for this purpose mainly comes from animal products, a vegan diet offers a wealth of delicious protein sources. In this article, we present various plant-based protein sources that can be of great interest not only to vegans but to anyone looking to increase their protein intake.
Lentils and Other Legumes
Lentils surprise everyone by offering about 9 grams of protein per 100 grams. They are 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 excellent protein sources.
Tofu and Tempeh
Tofu and tempeh, both products made from soybeans, are popular among vegans because they are rich in protein and can be versatile in dishes. Tofu contains about 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 rich 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 have 19 grams of protein per 100 grams. Chia seeds and flaxseeds are also good protein sources and additionally provide omega-3 fatty acids.
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Whole Grain Products
Although often underestimated, whole grain products like quinoa, oats, and brown rice are good protein sources. Quinoa is especially noteworthy because it contains all nine essential amino acids and provides about 4 grams of protein per 100 grams.
Plant-Based Protein Powders
For people who cannot or do not want to meet their protein needs through food alone, plant-based protein powders offer a practical alternative. Products like our Organic Vegan Protein can be easily integrated into smoothies or other dishes, provide a high-quality amino acid profile, are super convenient & taste good.
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Green Leafy Vegetables
Although green leafy vegetables are not considered a primary protein source, they can still contribute to overall protein intake. Vegetables like spinach, kale, and broccoli contain not only protein but also important vitamins and minerals.
Conclusion
A vegan diet offers a variety of ways to supply the body with protein for muscle building. By combining different plant-based protein sources, not only can the daily protein requirement be met, but a balanced and nutrient-rich diet can also be achieved. This shows that with some 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 all the important details! We have also compiled a detailed table of protein-rich foods!
