Best Protein Sources for Vegans

Let’s talk about Vegan Protein Sources.

One of the main concerns for someone when thinking about being vegan is if they are going to get enough protein. That fact is, you may not need as much as you think.

10-35% of our daily intake should come from proteins.

So, for example, if your needs are 2000 calories that’s 200-700 from protein, or 50-175 grams.

We only need about 0.8-2g per kilogram (depending on how active we are).

And there's plenty to choose from!

High protein food sources:

These are foods in which their main nutrient is protein, which means they are the best protein sources.

Seitan:

Seitan, also known as wheat gluten, is a popular meat substitute made from gluten, the protein found in wheat. It's very high in protein, with about 25 grams per 100 grams, while containing relatively low fat content compared to other protein sources. Seitan can be seasoned and cooked in various ways, making it a versatile ingredient in vegan cooking.

Soy Derivates:

Textured Vegetable Protein (TVP):

Textured vegetable protein, or TVP, is made from defatted soy flour and is an excellent source of protein with minimal fat content. It contains roughly 52 grams of protein per 100 grams and is often used as a meat substitute in vegetarian and vegan dishes such as chili, tacos, and burgers.

Tofu:

Tofu, also known as bean curd, is made from soybeans and is a versatile protein source. It offers approximately 8 grams of protein per 100 grams and is low in fat. Tofu has a neutral flavor and can be used in savory and sweet dishes like stir-fries, scrambles, soups, desserts, and smoothies.

Tempeh:

Tempeh is a fermented soybean product that is high in protein and low in fat. It typically contains about 19 grams of protein per 100 grams and is also a good source of probiotics and other nutrients. Tempeh can be marinated and grilled, stir-fried, or crumbled and used as a ground meat substitute in dishes like tacos or chili.

Edamame:

Edamame are young soybeans that are harvested before they fully mature and are a good source of protein and fiber. They provide about 11 grams of protein per cooked 100 grams and are relatively low in fat. Edamame can be enjoyed as a snack, added to salads, stir-fries, soups, or used in dips like hummus.

Soy Protein Isolate:

Soy protein isolate is a highly refined form of soy protein with minimal fat content. It typically contains around 88 grams of protein per 100 grams and is commonly used in protein powders and bars.

Legumes and Beans:

Even though these foods contain protein they also contain a good amount of carbohidrates.

Lentils:

Lentils are a type of legume that is rich in protein, fiber, and various nutrients. They offer around 9 grams of protein per cooked 100 grams and are low in fat. Lentils come in various colors and can be used in soups, stews, salads, and veggie burgers.

Chickpeas:

Chickpeas, also known as garbanzo beans, are another excellent source of protein and fiber. They provide about 9 grams of protein per cooked 100 grams and are low in fat. Chickpeas are versatile and can be used in dishes like hummus, curries, salads, and roasted as a crunchy snack.

Black Beans:

Black beans are a nutrient-dense legume that is high in protein and fiber. They offer approximately 8 grams of protein per cooked 100 grams and are low in fat. Black beans can be used in a variety of dishes such as soups, chili, tacos, salads, and veggie burgers.

Kidney Beans:

Kidney beans are a type of legume that is high in protein and fiber, offering approximately 15 grams of protein per cooked cup. They are often used in chili, soups, salads, or rice and bean dishes.

Peanuts:

Peanuts are high in protein and healthy fats. They offer approximately 25 grams of protein per 100 grams and can be enjoyed as a snack, added to salads, or used to make peanut butter.

Seeds:

Even though these are high in protein, they are higher in fat making them high in calories, so unless you’re trying to gain weight, you should consume these in moderation.

Chia Seeds:

Chia seeds are tiny black seeds that are packed with protein, fiber, and omega-3 fatty acids. They offer around 17 grams of protein per 100 grams and have a low fat content. Chia seeds can be soaked in water to form a gel-like consistency and used as a vegan egg substitute in baking, or sprinkled on top of yogurt, oatmeal, or smoothie bowls.

Sunflower Seeds:

Sunflower seeds are another seed option that is high in protein. They provide around 21 grams of protein per 100 grams and are also rich in vitamins, minerals, and antioxidants. Sunflower seeds can be eaten on their own as a snack or added to granola, baked goods, or salads.

Hemp Seeds:

Hemp seeds are rich in protein and contain a favorable ratio of protein to fat. They offer approximately 31 grams of protein per 100 grams, along with essential fatty acids and other nutrients. Hemp seeds can be sprinkled on salads, yogurt, or blended into smoothies for an added protein boost.

Pumpkin Seeds:

Pumpkin seeds, also known as pepitas, are a nutritious snack that is high in protein. They contain roughly 30 grams of protein per 100 grams and are also a good source of zinc, magnesium, and other minerals. Pumpkin seeds can be eaten raw or roasted and added to salads, soups, or trail mix.

Nuts:

Same as seeds, these are high in protein, but higher in fat content making them high in calories, so they should be consumed in moderation.

Almonds:

Almonds are a nutritious nut that is high in protein and low in saturated fat. They contain approximately 21 grams of protein per 100 grams and are also a good source of fiber, vitamin E, and healthy fats. Almonds can be eaten raw as a snack, added to salads, or used to make almond milk or almond butter.

Brazil Nuts:

Brazil nuts are a rich source of protein and healthy fats, providing around 14 grams of protein per 100 grams. They are also a good source of selenium, magnesium, and vitamin E and can be enjoyed as a snack, added to salads, granola, or used in baking.

Cashews:

Cashews are a creamy nut that is high in protein and healthy fats, offering approximately 18 grams of protein per 100 grams. They are also a good source of vitamins, minerals, and antioxidants and can be enjoyed as a snack, added to salads, stir-fries, or used to make cashew cheese or creamy sauces.

Pistachios:

Pistachios are a nutrient-dense nut that is high in protein and healthy fats, offering approximately 21 grams of protein per 100 grams. They are also a good source of fiber, vitamins, minerals, and antioxidants and can be enjoyed as a snack, added to salads, yogurt, or used in baking.

Others:

Nutritional Yeast:

Nutritional yeast contains around 50 grams of protein per 100 grams. It's also a good source of B vitamins and adds a cheesy flavor to dishes like pasta, popcorn, or mashed potatoes.

Dried Spirulina:

Spirulina is a type of blue-green algae that is packed with nutrients, including protein. It contains around 57 grams of protein per 100 grams and is relatively low in fat. Spirulina is commonly consumed as a supplement in powdered form, added to smoothies, juices, or energy bars.

Oatmeal:

Oatmeal is a whole grain that is high in protein, fiber, and various nutrients. It provides around 3.4 grams of protein per cooked 100 grams and is low in fat. Oatmeal can be enjoyed as a hot breakfast cereal topped with fruit, nuts, seeds, or used in recipes like cookies, muffins, or pancakes.

Green Peas:

Green peas are a starchy vegetable that is high in protein, fiber, and various nutrients. They provide around 5 grams of protein per cooked 100 grams and are low in fat. Green peas can be used in soups, stews, salads, or enjoyed as a side dish or snack.

Quinoa:

Quinoa is a pseudo-grain that is a complete protein, meaning it contains all nine essential amino acids. It provides around 4 grams of protein per cooked 100 grams and is relatively low in fat. Quinoa is gluten-free and can be used as a base for salads, bowls, stir-fries, or as a substitute for rice or oats in recipes.

Soy Milk (Unsweetened):

Unsweetened soy milk is a dairy-free alternative to cow's milk that is fortified with vitamins and minerals, including calcium and vitamin D. It offers approximately 3.3 grams of protein per 100 grams and is low in fat. Soy milk can be used in place of cow's milk in recipes, cereals, smoothies, or enjoyed on its own.

Soy Yogurt (Plain, Unsweetened):

Plain, unsweetened soy yogurt is a dairy-free alternative to traditional yogurt that is made from soy milk and fortified with probiotics. It offers approximately 3 grams of protein per 100 grams and is low in fat. Soy yogurt can be enjoyed on its own, with fruit, granola, or used as a substitute for dairy yogurt in recipes.

Some foods have protein even though that is not their main nutrient.

Even if it’s a small amout, at the end of the day, it all adds up.