Low-fat vegan protein sources organized by category.
🥦 Low-Fat Vegan Protein Sources
1. Legumes and Beans
Lentils (cooked) – ~9g protein / 0.4g fat per 100g
Chickpeas (cooked) – ~9g protein / 2.6g fat
Black beans (cooked) – ~8.9g protein / 0.5g fat
Kidney beans (cooked) – ~8.7g protein / 0.5g fat
Green peas (cooked) – ~5g protein / 0.4g fat
Edamame (cooked) – ~11g protein / 5g fat (moderate fat)
2. Grains
Quinoa (cooked) – ~4g protein / 1.9g fat
Brown rice (cooked) – ~2.6g protein / 0.9g fat
Whole wheat pasta (cooked) – ~5g protein / 1g fat
Oats (dry) – ~13g protein / 7g fat (mostly healthy fat)
Buckwheat (cooked) – ~3.4g protein / 0.6g fat
3. Soy-Based Foods
Tofu (firm) – ~10g protein / 5g fat (moderate fat)
Tempeh – ~19g protein / 4g fat (lean for protein content)
4. Vegetables (Supplemental Protein)
Spinach (cooked) – ~3g protein / 0.4g fat
Broccoli (cooked) – ~2.8g protein / 0.3g fat
Brussels sprouts (cooked) – ~3.4g protein / 0.3g fat
Asparagus (cooked) – ~2.4g protein / 0.2g fat
5. Protein Supplements & Isolates (be careful, protein isolates not recommended)
Seitan (wheat gluten) – ~21g protein / 2g fat per 100g
Soy protein isolate – ~25g protein / 0g fat per scoop
Pea protein powder – ~20–25g protein / <2g fat per scoop
Hemp protein (concentrate) – ~15g protein / ~3g fat per scoop (moderate)
✅ Suggested Low-Fat Protein Combos
Beans + Brown Rice
Lentils + Quinoa
Whole Wheat Pasta + Green Peas
Tofu Stir-Fry (steamed or water-sautéed)
Smoothie with Pea Protein + Berries + Almond Milk