Brenda Khan
Vegans can get protein from various plant sources, and a well-planned meatless diet can provide all the nutrients one needs, including protein. However, certain plant foods contain significantly more protein than others, and research suggests that higher-protein diets can promote muscle strength, feelings of fullness, and weight loss.
The average vegan gets 70% more protein than they need every day, and protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, the concern should be getting more calories and more of all nutrients—not just protein.
It is a common misconception that vegans need to combine specific plant foods to ensure their proteins are complete. Your body breaks down the amino acids in foods and builds them up into complete proteins all on its own.
The bottom line: The best sources of protein are whole plant foods, which provide ample protein without any cholesterol.
| Characteristics | Values |
|---|---|
| Protein deficiency in vegans | Vegans are not at risk of protein deficiency, but may fall short of the ideal protein intake. |
| Protein-rich vegan foods | Tofu, tempeh, edamame, lentils, beans, nutritional yeast, hemp seeds, green peas, spirulina, amaranth, quinoa, Ezekiel bread, soy milk, oats, wild rice, chia seeds, nuts, nut butter, seitan, etc. |
| Protein intake recommendations | 10-35% of daily calories should come from protein. |
| Protein deficiency symptoms | High blood sugar or triglyceride levels, inability to maintain sufficient muscle mass, etc. |
What You'll Learn
High-protein vegan foods
A vegan diet doesn't have to be low in protein. In fact, there are plenty of plant-based sources of protein that can be incorporated into a vegan diet to ensure it is balanced and nutritious.
Seitan
Also known as wheat gluten or wheat meat, seitan is a popular meat substitute for vegans and vegetarians due to its meat-like texture and appearance. It contains 25g of protein per 100g serving and is also a good source of selenium, iron, calcium and phosphorus. However, seitan is not suitable for those with gluten-related disorders.
Tofu, tempeh and edamame
All three are made from soybeans, which are considered a whole source of protein. They each contain 12-20g of protein per 100g serving and are also good sources of iron and calcium. Edamame is also rich in folate, vitamin K and fibre, while tempeh contains probiotics, B vitamins, magnesium and phosphorus.
Lentils
Lentils are a great source of protein and fibre, with 18g of protein per 198g cooked cup. They have also been linked to a reduced risk of heart disease, diabetes, excess body weight and certain types of cancer.
Beans
Most types of beans, including kidney, black and pinto, contain around 15g of protein per 170g cooked cup. They are also a good source of complex carbohydrates, fibre, iron, folate, phosphorus, potassium, manganese and various beneficial plant compounds. Research suggests that a diet rich in beans can help to lower cholesterol levels, manage blood sugar and reduce blood pressure.
Nutritional yeast
Nutritional yeast is a deactivated strain of yeast sold as a powder or flakes. It is a complete source of plant protein, with 8g of protein per 16g serving. It is also an excellent source of zinc, magnesium, copper, manganese and B vitamins, including vitamin B12.
Spelt and teff
Spelt is a type of wheat that contains gluten, while teff is a naturally gluten-free grain. They provide 10-11g of protein per 250g cooked cup and are excellent sources of complex carbohydrates, fibre, iron, magnesium, phosphorus and manganese. They also contain B vitamins, zinc and selenium.
Hemp seeds
Hemp seeds come from the Cannabis sativa plant and contain 9g of protein per 30g serving. They are also a good source of omega-3 and omega-6 fatty acids, magnesium, iron, calcium, zinc and selenium. Research suggests that the type of fats found in hemp seeds may help to reduce inflammation and alleviate symptoms of menopause and certain skin conditions.
Green peas
Green peas contain 9g of protein per 160g cooked cup, as well as fibre, thiamine, folate, manganese, vitamin C and vitamin K. They are also a good source of iron, magnesium, phosphorus, zinc, copper and B vitamins.
Spirulina
Spirulina is a type of blue-green algae that is a complete protein, with 8g of protein per 14g serving. It is also a good source of magnesium, riboflavin, manganese, potassium and essential fatty acids. Research suggests that spirulina may have antioxidant, anti-inflammatory and anti-cancer properties, as well as offering a range of other health benefits.
Amaranth and quinoa
Amaranth and quinoa are technically pseudocereals, but they are often referred to as ancient or gluten-free grains. They are complete sources of protein, with 8-9g of protein per cooked cup, and are also good sources of complex carbohydrates, fibre, iron, manganese, phosphorus and magnesium.
Ezekiel bread and other sprouted grain breads
Ezekiel bread is made from organic, sprouted whole grains and legumes, including wheat, millet, barley, spelt, soybeans and lentils. Two slices contain approximately 8g of protein. Sprouting grains and legumes increases the number of healthy nutrients they contain and improves their overall protein quality.
Soy milk
Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It contains 6g of protein per 244g and is an excellent source of calcium, vitamin D and vitamin B12. However, soy milk does not naturally contain vitamin B12, so it is a good idea to opt for a fortified variety.
Oats and oatmeal
Oats are a good source of protein, with 5g of protein per 40g dry oats. They are also a good source of magnesium, zinc, phosphorus and folate. Although oats are not a complete protein, they contain higher quality protein than other commonly consumed grains like rice and wheat.
Wild rice
Wild rice is a type of rice that retains its bran, making it more nutritious than white rice. It contains 7g of protein per 164g cooked cup, as well as fibre, manganese, magnesium, copper, phosphorus and B vitamins.
Chia seeds
Chia seeds are derived from the Salvia hispanica plant and contain 5g of protein and 10g of fibre per 28g serving. They are also a good source of iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants and other beneficial plant compounds.
Nuts, nut butter and other seeds
Nuts, seeds and their derivatives are great sources of protein, fibre, healthy fats, iron, calcium, magnesium, selenium, phosphorus, vitamin E and B vitamins. One ounce of almonds, for example, contains 6g of protein.
Protein-rich fruits and vegetables
All fruits and vegetables contain protein, but some contain more than others. Good options include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts, which typically contain 4-5g of protein per cooked cup. Fresh fruits with higher levels of protein include You may want to see also Protein is one of the body's main building blocks. It plays a critical role in the structure and function of muscles, skin, enzymes, and hormones. Protein deficiency occurs when your intake is unable to meet your body's requirements. While true protein deficiency is uncommon in the Western world, some people get very low amounts from their diet, which can affect almost all aspects of body function and lead to various health problems. It's important to note that these symptoms may not appear unless you have a severe protein deficiency, and protein deficiency is generally uncommon in those following a well-planned vegan diet. You may want to see also Protein is an essential nutrient involved in almost all cell functions, including structural support, and the maintenance and repair of tissues. It is also the basic component for immunity, most hormones, and all enzymes, among other functions. The body breaks down the amino acids in foods and builds them up into complete proteins all on its own. The body can synthesize most amino acids on its own, but there are eight that it cannot synthesize: the essential amino acids, which we must obtain from food. The Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams per kilogram of weight. To calculate your individual daily protein needs, use the following calculation: Body weight (in pounds) x 0.36 = recommended protein intake (in grams). For example, the daily protein requirement is about 60 grams for a 170-pound male, and about 47 grams of protein for a 130-pound female. Protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, the concern should be getting more calories and more of all nutrients—not just protein. A well-planned vegan diet can provide all the nutrients you need, including protein. However, vegans should be aware of the risk of potential dietary deficiencies. A retrospective review by Mayo Clinic physicians indicated that vegans should ensure adequate intake of a few nutrients, including vitamin B12, iron, calcium, vitamin D, protein, and omega-3 fatty acids. The best sources of protein are whole plant foods, which provide ample protein without any cholesterol. Examples of whole plant foods that have high concentrations of protein are beans (including soybeans and tofu and tempeh), lentils, and other legumes; bulgur; nuts; and seeds. Sample Menu for a 170-pound Male Sample Menu for a 130-pound Female Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein. You may want to see also Lysine is an amino acid that helps the body build proteins and supports the immune system. It is classified as essential because the body cannot produce it, so it must be obtained from food sources. Although animal products are well-known sources of lysine, there are plenty of vegan foods that contain this amino acid. Many of these foods are staples of a healthy diet and are rich in proteins, vitamins, and minerals. Plant-Based Sources Meat and Dairy Products Fish, eggs, beef, and dairy products like cheese You may want to see also High-Protein Vegan Recipes Vegan diets are often associated with a lack of protein, but this is a misconception. A well-planned vegan diet can provide all the essential amino acids and nutrients required by the body. In fact, plant-based proteins offer several health benefits, including lower chances of various health problems, weight loss, and a reduced risk of certain types of cancer. This article will provide an overview of protein-rich recipes, focusing on specific ingredients and dishes that can help boost protein intake in a vegan diet. Seitan Seitan, also known as wheat meat or wheat gluten, is an excellent source of protein for vegans and vegetarians. With 25 grams of protein per 3.5 ounces, it is one of the richest plant-based protein sources available. Seitan also contains selenium and small amounts of iron, calcium, and phosphorus. However, it should be avoided by those with gluten-related disorders. Tofu, Tempeh, and Edamame These soy-based foods are complete sources of protein, providing all the essential amino acids. They contain 12-20 grams of protein per 3.5 ounces and are also good sources of iron, calcium, and other nutrients. Edamame is rich in folate, vitamin K, and fiber, while tempeh contains probiotics, B vitamins, magnesium, and phosphorus. Lentils Lentils are an excellent source of protein and fiber, with 18 grams of protein per cooked cup. They also provide over half of the recommended daily fiber intake and promote a healthy gut by feeding good bacteria in the colon. Additionally, lentils offer various health benefits, including reduced risk of heart disease, diabetes, excess body weight, and certain types of cancer. Beans Kidney, black, pinto, and most other types of beans are staple foods across cultures, providing high amounts of protein, complex carbs, fiber, and various vitamins and minerals. Research suggests that a diet rich in beans can help lower cholesterol, manage blood sugar, reduce blood pressure, and decrease belly fat. Nutritional Yeast Nutritional yeast is a complete source of plant protein, providing 8 grams of protein per half an ounce. It is also fortified with zinc, magnesium, copper, manganese, and B vitamins, including vitamin B12. Ancient Grains: Spelt and Teff Spelt and teff are ancient grains that provide 10-11 grams of protein per cooked cup. They are excellent sources of complex carbs, fiber, iron, magnesium, phosphorus, manganese, B vitamins, zinc, and selenium. Hemp Seeds Hemp seeds, derived from the Cannabis sativa plant, contain 9 grams of protein per 3-tablespoon serving. They are also rich in magnesium, iron, calcium, zinc, selenium, and omega-3 and omega-6 fatty acids. Research suggests that the type of fats in hemp seeds may reduce inflammation and alleviate menopause and skin condition symptoms. Green Peas Green peas offer 9 grams of protein per cooked cup and are a good source of fiber, thiamine, folate, manganese, vitamin C, and vitamin K. They also contain iron, magnesium, phosphorus, zinc, copper, and B vitamins. Spirulina Spirulina is a blue-green algae that provides 8 grams of complete protein per 2-tablespoon serving. It is also rich in magnesium, riboflavin, manganese, potassium, copper, and essential fatty acids. Spirulina is associated with various health benefits, including improved immune function, reduced blood pressure, and better blood sugar and cholesterol levels. Amaranth and Quinoa Amaranth and quinoa are pseudocereals that provide 8-9 grams of complete protein per cooked cup. They are good sources of complex carbs, fiber, iron, manganese, phosphorus, magnesium, and B vitamins. Ezekiel Bread and Other Sprouted Grains Ezekiel bread is made from sprouted whole grains and legumes, including wheat, millet, barley, soybeans, and lentils. Two slices provide approximately 8 grams of protein. Sprouting grains and legumes increases their nutrient content and improves protein quality by boosting specific amino acids like lysine. Soy Milk Soy milk is a good source of protein, providing 6 grams per cup. It is usually fortified with calcium, vitamin D, and vitamin B12. However, soy milk does not naturally contain vitamin B12, so choosing a fortified variety is recommended. Oats and Oatmeal Oats are a great way to add protein to any diet, with 5 grams of protein per half a cup of dry oats. They also contain magnesium, zinc, phosphorus, and folate. While not a complete protein, oats offer higher-quality protein than other grains like rice and wheat. Wild Rice Wild rice, unlike white rice, retains its bran, resulting in higher fiber and nutrient content. A cooked cup provides nearly 7 grams of protein and is a good source of manganese, magnesium, copper, phosphorus, and B vitamins. Chia Seeds Chia seeds contain 5 grams of protein and 10 grams of fiber per ounce. They are also rich in iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and other beneficial plant compounds. Nuts, Nut Butter, and Other Seeds Nuts and seeds are excellent sources of protein, fiber, healthy fats, and various vitamins and minerals. Per ounce, they provide 5-7 grams of protein, depending on the variety. For example, almonds contain 6 grams, while pumpkin seeds offer 7 grams. Protein-Rich Fruits and Vegetables Some fruits and vegetables contain more protein than others. High-protein vegetables include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, with 4-5 grams of protein per cooked cup. Fresh fruits with the most protein include You may want to see also Vegans can get enough protein from plant sources, although some may be better than others. A well-planned vegan diet can provide all the nutrients you need, including protein. Good sources of protein for vegans include tofu, tempeh, edamame, lentils, beans, nuts, seeds, and nutritional yeast. There is no need for vegans to combine specific plant foods to ensure their proteins are complete. The body breaks down the amino acids in foods and builds them up into complete proteins on its own. While it is possible to get too much protein, this is less likely to be a concern for vegans, as plant-based proteins tend to have lower concentrations of protein than animal-based proteins. Protein supplements are generally unnecessary for vegans, as it is easy to meet protein needs with whole plant foods. However, some people may benefit from supplements to bridge any nutritional gaps. It is best to speak with your doctor to determine if supplements are right for you.Rice and Vegan Diets: What You Need to Know
Protein deficiency symptoms
Vegan Diet Calorie Counting: Is It Necessary?
Protein recommendations
Vegan Diets: Can Fish Be Included?
Lysine-rich foods
Vegan Ketogenic Diet: Is It Feasible?
Protein-rich recipes
Veganism vs Carnivore: Which Diet Kills More Animals?
Frequently asked questions
