Vegan Protein Sources: What's Allowed?

Vegans can get protein from a variety of plant sources, including legumes, nuts, seeds, grains, and soy products. While it's a common misconception that vegan diets lack sufficient protein, experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein.

Legumes, such as beans, peas, and lentils, are excellent sources of protein for vegans and are often used as meat alternatives. Soy products like tofu, tempeh, and edamame are also popular protein sources, providing all the essential amino acids. Nuts and seeds, including hemp seeds, pumpkin seeds, and peanuts, are naturally rich in protein and can be enjoyed on their own or added to various dishes.

Additionally, grains like quinoa, wild rice, oats, and buckwheat offer a good amount of protein and are a great way to supplement your intake. Even certain fruits and vegetables, like spinach, broccoli, and sweet potatoes, contain decent amounts of protein.

By including a variety of these protein-rich plant foods in your diet, you can easily meet your daily protein requirements as a vegan.

Legumes, including beans, peas and lentils, are great sources of protein for vegans

Legumes, including beans, peas, and lentils, are great sources of protein for vegans. They are inexpensive and heart-healthy, and can be easily incorporated into a variety of dishes, such as soups, tacos, salads, burritos, and stews.

Beans and legumes are an excellent source of plant-based protein, as well as fiber, iron, potassium, and other essential vitamins and minerals. They have been linked to several health benefits, including reduced cholesterol, decreased blood sugar levels, and improved gut health. For example, lentils are particularly rich in iron, which is especially beneficial for vegans who may be at risk of iron deficiency.

Most types of beans contain about 15 grams of protein per cooked cup, while boiled soybeans (or edamame) provide a substantial 63% of the daily value (DV) for protein per 200 calories. Other legumes that are high in protein include white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and lima beans.

Peas are also a type of legume and offer nearly 9 grams of protein per cooked cup, along with other essential nutrients like vitamin K, folate, and manganese.

In addition to being a good source of protein, legumes are also a great way to add complex carbohydrates, fiber, and various beneficial plant compounds to your diet. They are versatile and can be used in a variety of dishes, making them an excellent choice for vegans looking to increase their protein intake.

Soy products and vegan meat alternatives, such as tofu, tempeh, seitan and meat substitutes

Soy Products and Vegan Meat Alternatives

Soy products and vegan meat alternatives such as tofu, tempeh, seitan, and meat substitutes are excellent sources of protein for vegans. They are versatile, nutritious, and can be used in a variety of dishes. Here is a detailed overview of each of these options:

Tofu

Tofu, a classic meat alternative, has been a basic source of nutrition in Asia for centuries. It is made from coagulated soy milk and is often used as a meat substitute due to its versatility. Tofu is appreciated for its ability to easily absorb aromas from spices and marinades. It is available in various forms, including aromatic smoked versions and marinated varieties flavoured with herbs and spices. Tofu is also a good source of vitamins, minerals, and amino acids, and it may offer health benefits such as lowering cholesterol and supporting heart health.

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans. It has a more textured consistency compared to tofu. The fermentation process makes the protein in the soybeans more accessible to the human digestive system, and it contains probiotics, B vitamins, and minerals such as magnesium and phosphorus. Tempeh typically contains around 20% protein and has a high fibre content, making it ideal for a balanced diet.

Seitan

Seitan, also known as wheat gluten, is another popular meat substitute. It is made from hydrated gluten and has a texture similar to meat. Seitan is easy to season and prepare, and it is used in a broad range of products, including cold cuts, sausages, and cutlets. As it is made from gluten, people with gluten-related disorders should avoid it. Seitan is a good source of selenium and contains small amounts of iron, calcium, and phosphorus.

Meat Substitutes

In addition to tofu, tempeh, and seitan, there are numerous meat substitutes available in the market. These include plant-based burgers, sausages, and other meat substitutes based on legumes, vegetables, cereals, and other ingredients. These alternatives offer several advantages, such as being cholesterol-free and typically containing fewer calories and less fat than similar meat products. They are growing in popularity and are available in most well-known supermarkets.

Grains, such as quinoa, wild rice, oats and buckwheat

Grains are an important part of a vegan diet, and some are considered complete proteins. A complete protein contains all nine essential amino acids that the body cannot produce on its own. Here's a closer look at four grains that are suitable for a vegan diet and pack a protein punch:

Quinoa

Quinoa is a gluten-free ancient grain that is a good source of protein and other essential nutrients. It has a crunchy texture and nutty flavor and can be used in both sweet and savory dishes. One cup of cooked quinoa provides 8 grams of protein, along with magnesium, iron, fiber, and zinc. It is also a good source of antioxidants and anti-inflammatory plant compounds, such as quercetin and kaempferol. Quinoa is easy to incorporate into your diet and can be used as a substitute for rice in most recipes.

Wild Rice

Wild rice is a nutritious seed that is packed with fiber, vitamins, and minerals. It contains all nine essential amino acids, making it a complete protein. One cooked cup of wild rice provides 6.5 grams of protein. While it can be part of a protein-complete diet, it should be paired with other protein sources to ensure adequate intake of all essential amino acids. Wild rice is a versatile ingredient that can be used in salads, side dishes, soups, and casseroles.

Oats

Oats are considered one of the healthiest grains due to their high content of phytochemicals, dietary fibers, and protein. They contain a relatively high amount of protein, ranging from 12% to 20%, and are a good source of essential amino acids, especially lysine, valine, isoleucine, threonine, histidine, and methionine. Oats also have better sensory properties than legume and oilseed proteins and can be easily incorporated into baked goods and pasta. Additionally, oat-based beverages, supplements, and other products are becoming increasingly popular.

Buckwheat

Buckwheat is a pseudocereal and a plant-based source of complete protein. It has a nutty flavor and can be cooked similarly to oatmeal or ground into flour for baking. One cup of cooked buckwheat groats provides 6 grams of protein and is also a good source of essential minerals, including phosphorus, manganese, copper, and magnesium. Buckwheat is commonly consumed as noodles in Japanese cuisine, known as soba.

Nuts and seeds, including hemp seeds, pumpkin seeds, cashew nuts, peanut butter and tahini

Nuts and seeds are a great source of protein for vegans. They are also a great source of fibre and healthy fats, as well as vitamins and minerals.

Hemp Seeds

Hemp seeds are a complete source of protein, meaning they provide all nine essential amino acids. They contain almost as much protein as soybeans. In every 30 grams (about 3 tablespoons) of seeds, there are 116 calories and the following nutrients:

• Monounsaturated fatty acids
• Saturated fatty acids
• Vitamin E
• Calcium
• Iron
• Magnesium
• Potassium
• Zinc

Hemp seeds are also a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health. Research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.

Pumpkin Seeds

Pumpkin seeds are loaded with nutrients such as protein, tocopherols, phytoestrogens, omega-3 fatty acids, and minerals. Pumpkin seed powder is an excellent plant protein source, especially for those who avoid animal proteins or have allergies to dairy proteins such as whey and casein.

One ounce (28 grams) of pumpkin seed powder contains:

• Carbohydrates: 1 gram
• Cholesterol: 0 grams
• Calcium: 33 milligrams (2% of the Daily Value)
• Iron: 6 milligrams (35% of the DV)
• Potassium: 462 milligrams (10% of the DV)
• Zinc: 7 milligrams (45% of the DV)
• Magnesium: 319 milligrams (80% of the DV)

Pumpkin seed powder is packed with protein and is a good source of fibre, iron, magnesium, and potassium.

Cashew Nuts

Cashews have a creamy texture that makes them a great addition to many dishes and snacks. 100 grams of cashews contain 553 calories and the following nutrients:

• Carbohydrate: 30.19 grams
• Fat: 43.85 grams
• Protein: 18.22 grams
• Fibre: 3.3 grams
• Vitamins and minerals: selenium, phosphorus, copper, zinc, magnesium, manganese, vitamin K, thiamine, vitamin B6

Peanut Butter

Peanut butter is a popular spread known for its delicious taste and unique texture. For those who aren’t allergic, peanut butter can be a good source of protein and healthy fat. A 3.5-ounce (100-gram) portion of peanut butter contains 22.5 grams of protein (14% of calories), which is quite a lot compared with most other plant foods.

Peanut butter is a fairly balanced energy source that supplies all three major macronutrients. It is also rich in vitamins and minerals:

• Vitamin E: 60% of the daily value (DV)
• Vitamin B3 (niacin): 84% of the DV
• Vitamin B6: 29% of the DV
• Folate: 18% of the DV
• Magnesium: 37% of the DV
• Copper: 56% of the DV
• Manganese: 65% of the DV

Tahini

Tahini is a paste made from sesame seeds. It is full of healthy fats, vitamins, and minerals. Just 1 tablespoon (15 grams) provides more than 10% of the Daily Value (DV) for some nutrients.

One tablespoon (15 grams) of tahini contains the following:

• Calories: 90 calories
• Thiamine: 13% of the DV
• Vitamin B6: 11% of the DV
• Phosphorus: 11% of the DV
• Manganese: 11% of the DV

High-protein fruits and vegetables, such as broccoli, spinach, sweet potatoes, artichokes, green peas and avocados

It is a common misconception that vegan diets lack sufficient protein. However, vegans can get protein from various plant sources, including fruits and vegetables.

Broccoli

Broccoli is a cruciferous vegetable packed with essential nutrients, fibre, and protein. It is also great for maintaining proper gut health. A cup of raw broccoli contains 2.5 grams of protein, while a cup of cooked broccoli contains 3 grams.

Spinach

Spinach is a versatile vegetable that can be eaten raw in salads or smoothies, or cooked in casseroles or soups. It is rich in vitamins A, C, and K, and provides 3 grams of protein per half a cup cooked.

Sweet Potatoes

Sweet potatoes are a starchy vegetable that gets a bad rap, but they are actually packed with protein and vitamins C and B-6. A medium-sized sweet potato contains 2 grams of protein, while a medium-baked potato with the skin has almost 4 grams.

Artichokes

Artichokes are a flavorful and earthy vegetable that is packed with protein, fibre, and other nutrients. A small artichoke contains 3 grams of protein, while a half-cup serving of cooked artichoke hearts yields 2.5 grams.

Green Peas

Green peas are a versatile and nutritious vegetable, loaded with vitamin A, potassium, and fibre. They provide 4 grams of protein per half a cup, and can be easily added to pasta, rice, or salads.

Avocados

Avocados are a good source of protein, potassium, and fibre. A medium avocado contains 4.6 grams of protein, and can be used in a variety of dishes, both sweet and savoury.

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