Tofu has been a staple in vegetarian and vegan kitchens for years. Many turn to it when reducing meat intake, while others seek easy-to-digest plant proteins. It’s no wonder it’s so popular: versatile, flavorful with the right seasoning, and genuinely tasty when prepared well.
But did you know there are plant-based foods that outshine tofu in protein content? If you want to eat more varied meals, spice up your meatless days, or are simply curious about other ways to meet your daily protein needs, here are five fantastic alternatives recommended by Health.
How Much Protein Do We Need?
Tofu contains about 8 grams of protein per 100 grams, while firm tofu has around 17 grams. That’s a solid amount—but not the highest.
Experts recommend most adults aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. Needs may increase with age, regular exercise, pregnancy, breastfeeding, or recovery after surgery.
Protein quality matters too: complete proteins—like soy-based products—contain all essential amino acids. For other plant sources, variety ensures you get the full amino acid profile.
1. Seitan
About 21 g protein / 100 g
Seitan is made from wheat gluten, giving it a chewy, meat-like texture. Its protein content surpasses that of firm tofu, making it one of the most concentrated plant protein options.
Its neutral flavor makes it easy to season, marinate, and grill. It works great in stir-fries, grain bowls, soups, or even as taco filling.
Since it contains gluten, it’s a strict no-go for those with gluten sensitivity, and it’s not a complete protein, so pairing it with other plant sources is a smart move.
2. Tempeh
About 20 g protein / 100 g
Tempeh is made from whole soybeans that are fermented and formed into a block. Using the whole bean means it also provides fiber, iron, and magnesium.
It’s high in protein and considered a complete protein. Its nutty, slightly umami flavor and firm texture make it a fantastic meat substitute: crumble it instead of ground meat, slice it for sandwiches, or pan-fry it for salads.
3. Hemp Seeds
About 31 g protein / 100 g
Just three tablespoons of hulled hemp seeds pack nearly 10 grams of protein. Per 100 grams, they outdo firm tofu in protein content.
They’re a complete protein, easy to digest, and rich in unsaturated fats, iron, and magnesium. No cooking needed, so sprinkle them on oatmeal, yogurt, smoothies, or salads.
4. Pumpkin Seeds
About 30 g protein / 100 g
Pumpkin seeds have a protein content much higher by weight than tofu. They’re also a rich source of zinc, iron, and magnesium.
While not a complete protein, they’re an excellent choice as part of a varied diet. Toasted, they’re perfect in salads, soups, muesli, or blended into homemade pesto.
5. Peanuts
About 23 g protein / 100 g
Peanuts are legumes naturally rich in plant protein and fiber. They contain more protein per 100 grams than firm tofu.
Not a complete protein source, but they pair well with other plant foods. Use them in sauces, Asian-inspired dishes, salads, or homemade energy bars.
Variety Is the Real "Superpower"
Tofu remains a great choice, but it’s not the only one. Seitan, tempeh, hemp seeds, pumpkin seeds, and peanuts not only offer higher protein but also bring new flavors and textures to your meals.
With mindful, varied plant-based eating, getting enough protein isn’t a challenge—it’s an opportunity to eat more creatively, colorfully, and nutritiously—every single day.
