Dante Carrillo
It is a common misconception that vegan diets don't provide sufficient protein. However, it is entirely possible to meet your protein requirements on a vegan diet with the right food choices. While most plant-based foods are incomplete proteins, meaning they don't contain all the essential amino acids, there are a variety of plant sources that are rich in protein. These include pulses, nuts, seeds, grains, and even certain vegetables. By consuming a diverse range of these protein sources, vegans can ensure they get an ample supply of all the essential amino acids. Additionally, there are some plant-based foods that are complete proteins, containing all the essential amino acids, such as soybeans, quinoa, and buckwheat. With careful meal planning and a creative approach, vegans can easily meet their daily protein requirements and support optimal health, recovery, and muscle growth.
| Characteristics | Values |
|---|---|
| Protein-rich foods | Pulses, beans, legumes, lentils, peas, soy foods, seeds, nuts, whole grains, vegetables, fruits, and protein powder |
| Amino acids | Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine |
| Average protein intake | 1.0 – 1.1 grams of protein per kilogram of healthy body weight |
| Protein-rich breakfast | Tofu scramble, soy latte, chia pudding |
| Protein-rich recipes | Mississippi Caviar, Spirulina Mermaid Smoothie, Black Bean Corn Chili, Roasted Butternut Squash with Dates, Figs, and Pistachios |
| High-quality protein sources | Soybeans, tofu, tempeh, edamame, soy milk, quinoa |
| Protein-rich snacks | Roasted fava beans, roasted chickpeas, nuts, seeds |
| Protein powder | Pea, almond, soy, hemp seeds |
What You'll Learn
Pulses, beans, legumes and lentils
Pulses, beans, legumes, and lentils are an excellent way to add protein to a vegan diet. They are inexpensive and heart-healthy, and they are also good sources of fibre, iron, and potassium.
Pulses, such as lentils, chickpeas, black beans, and peas, provide a plant-based source of protein. Pulses typically contain 21-25% protein (dry weight) – almost double that found in cereals. On average, boiled pulses contain 8.2 grams of protein per 100 grams (a portion of pulses is about 80g). The protein content in pulses varies depending on the specific variety and the conditions in which the crop was grown. For example, lentils contain on average approximately 7 grams of protein per serving (80g), while chickpeas contain approximately 6 grams of protein per serving (80g).
Legumes, such as peanuts, peas, dry beans, and lentils, contain a lot of lysine, an amino acid that grains and cereals are extremely low in. However, legumes are not good sources of tryptophan, methionine, and cystine, which are found in grains and cereals. Therefore, it is important to eat a variety of plant-based protein sources to ensure you are getting all the essential amino acids.
Beans and legumes that are particularly high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas. For example, one cup of cooked black beans contains 35% of the daily value (DV) for protein. Boiled soybeans (or edamame) provide a whopping 63% of the DV.
In addition to being high in protein, beans and legumes offer several health benefits. They are rich in fibre, vitamins, and minerals, and they may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria.
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Soy foods, quinoa and tofu
Soy foods, quinoa, and tofu are excellent sources of protein for vegans. Soybeans are legumes, and like other legumes, they are rich in protein and essential amino acids that support muscle growth and repair tissues. Soy foods are also a primary source of isoflavones, which are associated with a variety of health benefits. Tofu, a soy product, is mostly made from soybeans and water, plus a coagulant such as calcium sulfate, that's pressed into a block. It is a good alternative to animal-derived meat and is included in federal dietary guidelines as part of a healthy vegetarian dietary pattern.
Half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat, most of which is polyunsaturated. Tofu also contains all the essential amino acids and is rich in minerals and vitamins, including calcium, manganese, iron, and vitamin A. A 100-gram serving of tofu or tempeh will provide approximately 12 to 20 grams of protein.
Quinoa is often marketed as a "superfood" as it is higher in nutrients than most grains. It is a pseudocereal, and a whole-grain food according to the Whole Grains Council. Quinoa is gluten-free and has a crunchy texture and nutty flavor. It is usually boiled and can be added to salads, used to thicken soups, or eaten as a side dish or breakfast porridge. The seeds can also be sprouted, ground, and used as flour or popped like popcorn. Quinoa is an excellent source of protein, providing 4.4% protein, which is higher than most cereal grains. It is also a complete protein source, meaning it provides all nine essential amino acids. A 3.5-ounce (100-gram) serving of cooked quinoa provides about 2 grams of fat.
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Nuts and seeds
A small, 1-ounce (28-30 gram) serving of nuts and seeds offers roughly 4-9 grams of protein. You can eat them raw or add them to various foods such as smoothies, oatmeal, or salads.
- Hemp seeds: 9.5 grams
- Pumpkin seeds: 8.5 grams
- Sunflower seeds: 5.5 grams
- Almonds: 6 grams
- Pistachios: 6 grams
- Cashews: 5 grams
- Flaxseeds: 5 grams
- Hazelnuts: 4 grams
- Walnuts: 4 grams
For example, you can try adding sunflower seeds to a lentil soup or hummus with sesame seeds, or sprinkling hemp seeds over yogurt or salads.
By incorporating a variety of nuts and seeds into your diet, you can easily increase your protein intake while also enjoying the numerous health benefits they offer.
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Plant-based protein powder
There are a variety of plant-based protein powders available on the market, offering different flavours, ingredients, and price points. For example, you can find protein powders with vanilla, chocolate, peanut butter, or even peppermint hot cocoa flavours. Some powders also include additional ingredients such as probiotics, digestive enzymes, vitamins, and minerals, to further enhance their nutritional value.
When choosing a plant-based protein powder, it is important to read the ingredient list and nutritional information carefully. Look for powders that have a high protein content per serving, and consider your own individual needs, such as whether you require additional vitamins or minerals in your diet.
- Orgain Organic Vegan Protein Powder: This powder comes in various flavours, including vanilla, chocolate, and peanut butter. It provides 21 grams of plant protein per serving and is non-GMO, with no added sugar or lactose ingredients.
- Vega Protein & Greens: This protein powder combines plant-based protein with vegetables, offering 20 grams of protein per serving. It is vegan, non-GMO, and comes in flavours like vanilla and chocolate.
- Micro Ingredients Pea Protein Powder: This unflavoured powder provides a complete vegan protein source with 27 grams of protein per serving. It is made from North American-grown peas and is keto-friendly and non-GMO.
- Garden of Life Organic Vegan Sport Protein Powder: With 30 grams of plant protein per serving, this powder is designed for premium post-workout recovery. It is NSF Certified, keto-friendly, gluten-free, and dairy-free, and comes in chocolate and vanilla flavours.
- Truvani Vegan Pea Protein Powder: This powder offers 20 grams of organic plant-based protein per serving and is available in vanilla and chocolate flavours. It is keto-friendly, gluten-free, and dairy-free.
These are just a few examples of the many plant-based protein powders available. By incorporating these supplements into your diet, you can ensure you are meeting your protein requirements while following a vegan lifestyle.
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Vegetables
A single medium stalk of broccoli contains about 4 grams of protein, while kale offers 2 grams of protein per cup. Mushrooms are also a good source of protein, with 5 medium mushrooms providing 3 grams of protein.
Green peas are another vegetable that can boost your protein intake. One cup of cooked peas can provide 9 grams of protein.
Some other vegetables that contain protein include:
- Spinach
- Asparagus
- Sweet corn
- Sweet potatoes
- Beetroot
- Kale
- Swiss chard
- Collard greens
While not technically a vegetable, mushrooms are another great option for plant-based protein.
In addition to protein, these vegetables also provide other essential nutrients such as fiber, vitamins, and minerals.
It's important to note that while vegetables contain protein, they may not provide all the essential amino acids your body needs. Therefore, it's recommended to combine vegetable sources of protein with other plant-based proteins, such as grains, legumes, nuts, and seeds, to ensure you're getting a complete range of amino acids.
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Frequently asked questions
Some good sources of protein for vegans include pulses (beans, lentils, peas), soy foods (tempeh, tofu, soybeans, soynuts, soymilk), seeds (hemp seeds, chia seeds, sunflower seeds), nuts (almonds, pistachios), peanuts, and whole grains (oats, wheat, quinoa).
On average, vegans should aim for 1.0 – 1.1 grams of protein per kilogram of healthy body weight to meet their protein needs. Athletes and bodybuilders may need more, with some sources recommending 1.5-1.8g of protein per kg of body mass, or even 2g-2.2g of protein per kg of body weight for those looking to gain muscle.
While it is not necessary to eat complementary proteins at every meal, it is important to get a variety of proteins throughout the day. Some good combinations of complementary proteins include beans and rice, whole wheat bread and peanut butter, hummus (chickpeas and tahini), and nuts and legumes.
Some high-protein foods for vegans include soy products, nuts, seeds, legumes, and grains.
