Medically reviewed by Jared Seitan, Ph. A common concern about vegetarian and vegan diets is that they may lack sufficient protein.

Here are 18 plant foods that contain a high amount of protein per serving. Plant-based diets have been linked to several health benefits. A vegan diet has also been linked to a lower risk of cancer. Learn more about potential benefits of plant-based diets here. Minimizing your intake of processed plant foods, while increasing your intake of whole or minimally-processed ones can help reduce the risk of experiencing nutrient deficiencies. Not all foods that undergo processing are considered unhealthy or harmful.

Learn more about different levels of food processing here. Using supplements and fortified foods to bridge any nutritional gaps can also minimize your risk of experiencing ill effects from a vegan diet. SUMMARYWell-planned vegan diets offer several health benefits but may also pose a few risks. To maximize benefits and minimize risks, choose whole plant foods whenever possible, and use supplements and fortified foods if needed. Protein is made up of chains of molecules known as amino acids. There are 20 amino acids found in nature that your body can use to build protein.