Best Sources Of Protein For Vegan


Share post:

What Fruit Has The Most Protein

9 Best Vegetarian Protein Sources | High Protein Foods | Yatinder Singh

Fruits typically dont provide a significant amount of protein. However, some fruits contain more protein than others. For instance, avocados are one of the highest sources of protein among fruits, with almost 4 grams per half avocado. Other high-protein fruits include guavas , jackfruit , and mulberries . Additionally, dried apricots are a good source of protein with about 2 grams per serving.

Cup Nuts Or Cup Hummus

If you are looking for a non-traditional protein source to include into your vegan diet, hummus and nuts are clever solution. Both hummus and nuts can be high protein snacks between meals. A ½ cup serving of nuts or hummus contains 15g of protein . It is important to note- both nuts and hummus contain a higher fat content than other vegan protein choices, so remember to be mindful about how often you include them in your plan. Heres a great recipe for a Classic Hummus to include throughout your weekly planning. Remember ½ cup to get 0.5P serving.

Grains Highest In Protein

Macronutrients: Fat 10.8g, Carbohydrates 103.4g, Protein 26.3gVitamins: Vitamin B9 87.4mcg 22%, Vitamin B1 0.2mg 14% DVMinerals: Magnesium 276.1mg 66% DV, Zinc 6.2mg 56% DV, Calcium 84.2mg 6% DV

Health benefits of oats

In our opinion, oats deserve to be in the superfood category along with plant-based foods like kale and wheatgrass. The uses and nutritional profile of oats are simply amazing.

Not only are oats high in complex carbs and fiber, but each single cup of oats is able to provide up to 45% of daily protein needs.

This makes oats wonderful for the health-conscious vegan trying to stay fit and lean while maintaining optimal digestive health.

When it comes to omega-3 fatty acids, oats have the highest content out of all grains. Each cup provides 173mg of alpha-linolenic acid and 5% of the essential fatty acids EPA and DHA.

The uses for oats, especially on a vegan diet are endless. They are the base of the fantastic oat bowls you see everywhere, they can be used in bread, in biscuits, and can even be added to vegan protein shakes to boost the nutritional content. Try to incorporate oats into your diet to reap all the wonderful benefits of this amazing grain.


Macronutrients: Fat 5.8g, Carbohydrates 121.6g, Protein 22.5gVitamins: Vitamin B9 51mcg, Vitamin B1 0.2mg 14% DVMinerals: Zinc 4.1mg 37% DV, Iron 3.7mg 21% DV, Magnesium 392.7mg 94% DV

Health benefits of buckwheat


Health benefits and uses of spelt

Also Check: Low Carb Low Fat Recipes High Protein

A Comprehensive Chart Of Vegan Protein Sources

When I first adopted a plant-based diet, I wasnt sure how to best replace animal products with vegan ones.

Fortunately, it turned out to be easy to get enough protein without meat, fish, dairy, or eggs. Even better, I quickly discovered that vegan protein sources are delicious and incredibly easy to prepare.

The average person needs approximately 0.450.73 grams of protein per pound of body weight daily, depending on your physical activity level. Thats about 70113 grams for a 155-pound individual .

Because there are so many protein-rich plant foods, you can easily get enough protein on a vegan diet. Plus, experts agree that a well-planned plant-based diet provides all of the nutrients you need, including protein (

Nuts And Seeds Highest In Protein

Best Vegan Protein Sources
Hemp seeds

Nutrition per 1 oz :

Macronutrients: Fat 13.8g, Carbohydrates 2.5g, Protein 9gVitamins: Vitamin B9 31.2mcg 8% DV, Vitamin E 0..2mg 2% DVMinerals: Magnesium 198.8mg 47% DV, Zinc 2.8mg 26% DV, Iron 2.3mg 13% DV

Health Benefits of pumpkin seeds

Hemp seeds are one of the most nutritious seeds on the planet. Each ounce of hemp seeds provides up to 18% of your recommended daily amount of protein.

Hemp seeds are also very high in omega-3 fatty acids which have been shown to help lower pressure and reduce risk of heart disease.

Studies have shown that hemp seeds have many benefits, from decreasing the risk of heart disease and lowering blood pressure through to reducing symptoms of premenstrual syndrome and contributing to healthier skin.

Hemp seeds can be used in a protein shake to boost recovery or in a fresh green smoothie to increase nutrient properties and nutritional balance to your diet.

Pumpkin seeds

Nutrition per 1 oz :

Macronutrients: Fat 13.9g, Carbohydrates 3g, Protein 8.6gVitamins: Vitamin B9 16.5mcg 4% DV, Vitamin E 0.6mg 4% DVMinerals: Iron 2.5mg 14% DV, Potassium 229.8mg 5% DV, Zinc 2.2mg 20% DV

Health Benefits of hemp seeds

Pumpkin seeds, with their unique green color and unordinary seed shape, are one of the best seeds to add to your diet to increase your plant based protein intake.

1 ounce of pumpkin seeds is packed with amino acids and provides enough grams of protein to fulfill 17% of your daily needs.


Nutrition per 1 oz :

Read Also: Protein Drinks That Taste Good

Amazing Vegan Protein Sources

Hands down, the number one question a vegan gets asked is, But where do you get your protein?! While vegan protein sources do indeed existand in many different forms and flavorsits not a totally out-of-left-field question, given that the main sources of protein most people are familiar with are animal products. The most popular types of food high in proteinbeef, chicken, fish, turkey, pork, and shellfish are all off limits on a vegan diet, of course. And so are some of the best high-protein vegetarian foods, like eggs, milk, yogurt, and whey protein powder.

Fortunately, though, there are plenty of tasty high-protein vegan foods you can enjoyyou just might need to be a little more intentional about it. Most vegans can do fine with proper meal planning, Beth Kitchin, Ph.D., R.D.N., assistant professor in the UAB department of nutrition sciences, previously told SELF. The Academy of Nutrition and Dietetics agrees that, generally, most people following vegan and vegetarian diets meet or exceed their protein needs, as long as they are consuming enough calories in general.

Grains High In Protein

Proteins can be found in basically any food, and even the grains that you use in your meals can be excellent sources of protein. Especially if youre prepared to get a little bit more adventurous than the standard grains like rice. Here are the top five grains for people looking to increase their protein content:

  • Teff originally from Ethiopia, the nutritional qualities of teff have been linked by some historians to the great strength of the Ethiopian kingdom . Teff is a complete protein, containing all essential amino acids and around 5 grams of protein per cooked half cup. It is also gluten-free.
  • Spelt like teff, spelt belongs to the ancient grains category, which also includes barley, einkorn, and sorghum. It also contains around 5 grams of protein per cooked half cup. However, unlike teff, it is not gluten-free.
  • Quinoa Little known outside its native Peru for centuries, quinoa has become a health-food staple around the world in the 21st century. Its beneficial properties include a high level of protein for a grain, with around 4 grams of protein per half-cup. Its also another example of a complete protein source.
  • Amaranth like quinoa, amaranth is classed as a pseudo-cereal because it doesnt come from grass. Also, like the better-known quinoa, it is a complete protein containing around 4 grams of protein per half-cup.
  • Recommended Reading: Which Protein Powder Is Best For Muscle Gain

    The Best Vegan Foods High In Protein

    I collected the nutritional information for over 120 vegan whole foods from the USDAs food database, which includes protein content.

    The standard way to look at nutrients in food is per 100 grams, but Ive also included a column for the amount of protein per 100 calories if youre trying to lose weight and still hit certain macros.

    0.7 4.3

    One food that was not included here was nutritional yeast, since I wasnt sure if it counts as a typical food. However, fortified nutritional yeast has a lot of protein and vitamin B12, and can be added on top of many meals for a cheesy flavor.

    The top results are mostly legumes and seeds: Multiple types of beans, along with lentils and peanuts. Soybeans are at the top of legumes.

    Surprisingly, whole grains like oats also have a good amount of protein, just a lot of calories overall as well.

    If youre trying to hit certain macros on a diet plan, the list above may not be enough information for you. The following post might be more useful: The 30 Top High Protein Low Fat Vegan Foods.

    You May Like: High Protein Snacks For Weight Loss

    Complete List Of 26+ Best Vegan Protein Sources

    What’s The Best Vegan Protein Powder | Taste Test & Review

    November 13, 2018 by Lacey Bourassa

    Theres no denying the importance of protein for the human body to function properly. However, that doesnt mean that meat is your only source of this important macronutrient.

    There are a ton of vegan proteins out there, but you may not recognize them as foods that are high in protein.

    For example, you might think of nuts and seeds as healthy fats and nut butters and hummus as condiments. While this true, these are also great examples of vegan protein sources.

    If protein is important to you, youll want to know the best vegan proteins that will keep you full and help you meet your protein requirements.

    Fortunately, vegan proteins are both common and easy to prepare.

    You May Like: How Much Protein Is In Avocados

    Soy Milk Or Fortified Plant

    Soy milk is made from soybeans and so contains the same benefits as the previously listed soybean-based proteins. You can also opt for fortified plant milk, some of which now add pea protein or other vegan protein sources. Either way, with these plant milks you can usually get around 7-9 grams of protein per serving.

    Recipe idea: French toast with soy milk

    What Are The Foods That Contain Protein

    Protein is a macronutrient. It is the most important macronutrient for a healthy diet. It is found in animal foods, including meat, fish, poultry, and dairy products. Plant foods such as nuts, beans, seeds, and grains contain less protein. Fats and carbohydrates are the two other macronutrients, and are found in foods such as oil, milk, and bread. Protein is needed by the body to grow and repair cells, which is especially important for women and children. It is also needed for the production of red and white blood cells. According to the USDAs food composition database, the average adult needs between 45 and 65 grams of protein per day, depending on their weight. A healthy adult should have about 50 grams of protein per meal. Although protein is required in a variety of forms, it is usually found in two forms: protein and amino acids. This is because animals have protein but not all amino acids, which are required for protein synthesis. Sources of protein include protein-rich foods, including dairy, eggs, meat, fish, and nuts. Protein can be found in the form of protein and amino acids. Protein is needed by the body to grow and repair cells, which is especially important for women and children. It is also needed for the production of red and white blood cells. The USDAs food composition database indicates that the average adult should have between 45 and 65 grams of protein per day, depending on their

    You May Like: Muscle Milk Pro Series Protein Powder

    What Are Some Unique Ways To Sneak In More Protein Rich Foods

    There are many creative ways to sneak in more protein-rich foods into your diet. For example, you can add nutritional yeast to pasta dishes for a cheesy flavor. Nut butter makes for an excellent topping on toast or oatmeal. And chia seeds can be added to smoothies and muffins for a little extra crunch.

    Protein Boosts Energy Levels

    Vegan Protein Sources

    Protein also serves as a natural source of energy. Failure to consume a diet that would provide adequate energy to the body, as is the case during fasting or weight loss programs, would cause the body to use its own functional protein to compensate.

    Since there is no extra protein in the body, enzymes and muscles break down protein in order to yield amino acids to provide energy or synthesize glucose. This would ensure a continuous supply of glucose to the cells.

    Recommended Reading: Is Orgain Protein Powder Safe For Pregnancy

    Vegetables Highest In Protein

    Nutrition per 1 cup:

    Macronutrients: Fat 0.6g, Carbohydrates 21g, Protein 7.9gVitamins: Vitamin C 58mg 64% DV, Vitamin K 36mcg 30% DV, Vitamin A 55.1mcg 6% DVMinerals: Zinc 1.8mg 16% DV, Iron 2.1mg 12% DV, Potassium 353.8mg 8% DV

    Health Benefits of peas

    Green peas may be one of the most popular peas on the planet, used throughout a vast range of cultures in a variety of unique dishes and one of the top vegan protein sources.

    They provide 7.9 grams of protein per cup of peas, which fulfills ~15% of your daily needs while also being high in many essential nutrients, including potassium, iron, and zinc.

    Green peas are a low glycemic index plant food that can help lower and regulate blood sugar levels. They are also high in fiber which helps to support long term digestive health.

    Some fantastic uses for this versatile green vegetable are in vegan salads and vegetable stir-fries, which can help boost the protein content. If you are feeling creative, why not try a vegan pea pesto to go along? with your favorite choice of pasta.

    Soybean sprouts

    Macronutrients: Fat 7.1g, Carbohydrates 9.4g, Protein 13.1gVitamins: Vitamin C 12mg 13%, Vitamin B9 127mcg 32% DVMinerals: Zinc 2.1mg 19% DV, Potassium 567mg 12% DV, Magnesium 96mg 23% DV

    Health Benefits of soybean sprouts

    Soybean sprouts are one of the most popular bean sprouts around, most commonly used in Korea. They are extremely high in protein as well as vitamin C, folate, and iron.

    Spinach cooked

    Top 20 High Protein Vegan Food Sources

    When it comes to following a vegan diet, protein is the first topic of discussion that pop-ups. How will someone who is vegan meet his or her protein needs on a plant-based diet? Are there any high-protein vegan foods available?

    Before we dive into and discuss more about vegan protein sources, it is essential to understand –Why do we need the “bodybuilding” nutrient?

    The word protein is Greek and it comes from the word proteios which means primary or holding the first place. Going by the endless bodily functions the nutrient needs to perform, it undoubtedly holds the first rank. Our skin, muscles, and organs -all need protein to be healthy.

    Not to forget, even our immune system requires protein to help make antibodies that are required to fight infections. It also plays a role in blood sugar regulation, fat metabolism and energy function.

    Speaking of Vegans, they dont eat any animal products, including meat, fish, eggs and even milk and honey.

    The traditional belief that animal proteins are better than plant proteins seems outdated now. With the growing trend around Veganism, there are plenty of high-protein vegan sources out there.

    How much protein do we need?

    Without a doubt, a vegan diet can help meet these digits and even more if required.

    Don’t Miss: How Much Protein Per Kg To Build Muscle

    Protein In The Vegan Diet

    by Reed Mangels, PhD, RDFrom Simply Vegan 5th Edition

    Summary:It is easy for a vegan diet to meet recommendations for protein, aslong as calorie intake is adequate. Strict protein combining is notnecessary it is more important to eat a varied diet throughout theday.

    SomeAmericans are obsessed with protein. Vegans are bombarded withquestions about where they get their protein. Athletes used to eatthick steaks before competition because they thought it would improvetheir performance. Protein supplements are sold at health foodstores. This concern about protein is misplaced. Although protein iscertainly an essential nutrient which plays many key roles in the wayour bodies function, we do not need huge quantities of it. Only aboutone calorie out of every 10 we take in needs to come from protein.Vegan athletes, especially in the early stages of training, may havehigher protein needs than vegans who exercise moderately or who arenot active. Vegan athletes protein needs can range from 0.36 to0.86 grams of protein per pound 2. Protein supplements are notneeded to achieve even the highest level of protein intake.

    So, in theUnited States it appears that vegan diets are commonly lower inprotein than standard American diets. Remember, though, with protein,more is not necessarily better. There do not appear tobe health advantages to consuming a high protein diet. Diets that arehigh in protein may even increase the risk of osteoporosis 4 andkidney disease 5.


    Vegan Diets May Support Weight Goals Blood Pressure Heart Health And More

    HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein

    For starters, vegans tend to have lower body mass indexes than non-vegans, which may be associated with lower chronic disease risk in some populations .

    In addition, studies suggest that vegan diets are more effective at helping people lose weight than many other diets, including the Mediterranean diet .

    A vegan diet has also been linked to a lower risk of cancer. Whats more, it also appears to reduce pain from arthritis and may further reduce your likelihood of experiencing age-related cognitive decline .

    Plant-based diets are also linked to several other health benefits, including lower blood pressure, better-regulated blood sugar levels, and a healthier heart .

    Because of this, several health organizations recommend increasing the amount of plant-based protein in our diets (21, 22,

    Learn more about potential benefits of plant-based diets here.

    You May Like: High Protein Non Dairy Yogurt

    What Does It Mean To Be Vegan Or Vegetarian

    Vegetarians and vegans are similar in the sense that they dont eat food that contains red meat, such as poultry and game, fish, shellfish or crustacea or animal by-products, such as gelatine.

    Vegetarians tend to eat a diet of grains, pulses, nuts, seeds, fruit and vegetables, dairy products and eggs.

    Broadly speaking, vegetarians fall into three different categories:

  • Lacto-ovo-vegetarians eat dairy products and eggs .
  • Lacto-vegetarians eat dairy products, but do not eat eggs.
  • Ovo vegetarians eat eggs, but dont eat dairy products.
  • Vegans follow the same eating principles as vegetarians, with the addition of the fact they dont eat eggs, dairy or any other animal products.2

    Related articles

    What Is Whey Protein Isolates

    Whats The Difference Between Whey Isolate And Whey Protein Concentrate ...

    How To Remove Excess Protein From Body

    Causes Of High Protein How...

    Orgain Organic Protein Powder Vanilla

    Orgain Organic Protein Powder Vanilla Bean 203 Lbs ...