Madeleine Hull
Vegans can get protein from various plant sources, though some may be better than others. It is a common misconception that veganism heavily restricts protein sources, but there are many vegan-friendly proteins, including seitan, soybeans, and peanuts.
Nuts, seeds, grains, legumes, and certain vegetables are all protein sources that also contain additional nutrients that are beneficial to the body.
Some of the best vegan sources of dietary protein include:
- Hemp seeds
- Peanuts
- Pumpkin seeds
- Tempeh
- Cashew nuts
- Soya mince
- Tofu
- Chia seeds
- Lentils
- Chickpeas
- Baked beans
- Quinoa
- Brown rice
- Buckwheat
- Oats
| Characteristics | Values |
|---|---|
| Protein-rich foods | Legumes, nuts, seeds, grains, fruits, vegetables, soy products, and vegan meat alternatives |
| Average protein intake | 70-113 grams for a 155-pound individual |
| Recommended daily allowance | 0.8 grams of protein per kilogram of body mass per day |
| Protein deficiency | Rare among vegans, but may occur in those with low energy intake or those who avoid protein-rich plant sources |
| High protein plant-based foods | Seitan, tofu, tempeh, edamame, lentils, beans, hemp seeds, nutritional yeast, quinoa, Ezekiel bread, soy milk, oats, wild rice, chia seeds, nuts, and spirulina |
What You'll Learn
- Legumes, including beans, peas, and lentils, are great sources of protein for vegans
- Soy products and vegan meat alternatives, such as tofu and tempeh, are protein-rich
- Grains like quinoa, spelt, teff, amaranth, and oats are good sources of plant protein
- Nuts and seeds, including hemp seeds, pumpkin seeds, and cashew nuts, are high in protein
- High-protein fruits and vegetables, such as broccoli, spinach, and sweet potatoes, can be part of a vegan diet
Legumes, including beans, peas, and lentils, are great sources of protein for vegans
Lentils are a great source of vegetarian protein and can be a good addition to soups and stews. One cup of cooked lentils contains thiamine (vitamin B1), folate (vitamin B9), and copper. They are also one of the most iron-rich legumes, which is especially beneficial for vegans and vegetarians who may be at a higher risk of iron deficiency anemia.
Peas are also a type of legume and a good source of vitamin K. Pea protein, often added to foods or used as a supplement, may have benefits such as increasing muscle size and strength when combined with high-intensity interval training.
Kidney beans are one of the most commonly consumed beans and are an excellent source of folate. Pinto beans are common in Mexico and can be eaten whole or mashed and fried. They may help reduce blood cholesterol and blood sugar while supporting gut health.
Chickpeas, also known as garbanzo beans, are another great source of fiber and protein. They may be particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high-carb foods.
Soybeans are commonly consumed in Asia and are a good source of riboflavin (vitamin B2), folate (vitamin B9), vitamin K, manganese, and phosphorus. They also contain high levels of antioxidants called isoflavones, which are responsible for many health benefits, including reduced cancer risk.
Legumes are an excellent source of protein for vegans and provide many other health benefits. They are versatile and can be incorporated into a variety of dishes, making them a great addition to a vegan diet.
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Soy products and vegan meat alternatives, such as tofu and tempeh, are protein-rich
Tofu, a classic meat alternative, has been a basic source of nutrition in Asia for centuries. It is a versatile, low-calorie source of protein that easily absorbs aromas from spices and marinades. Tofu is made from soaked soybeans, which are mashed with water to form a smooth puree. The puree is then filtered, and the liquid content is heated and curdled, solidifying it in a similar way to how cheese is made. Tofu is appreciated for its low-calorie content and versatility in dishes.
Tempeh, a traditional Indonesian food, is also made from soybeans but is fermented, allowing for better accessibility to the human digestive system. With an average protein content of 20% and a high fibre content, tempeh is ideal for a balanced diet and can be used in various dishes.
Both tofu and tempeh originate from soybeans, which are considered a whole source of protein, providing the body with all the essential amino acids it needs. Soybeans themselves are also protein-rich, containing 12.95g of protein per 100g when raw and 16.92g when cooked. Soy milk, made from soybeans, is another way to incorporate soy protein, with 6g of protein per cup.
In addition to soy products, there are other vegan meat alternatives that are protein-rich. Seitan, or wheat protein, is the protein found in wheat and is a popular meat substitute that has been used in Asian cuisine for millennia. With a texture similar to meat, seitan is easy to season and prepare, making it a versatile ingredient. A four-ounce portion of seitan contains between 20 and 30 grams of protein, making it a densely packed vegetarian protein source. However, as seitan is made from wheat gluten, it is not suitable for those with gluten-related disorders, such as celiac disease.
With a variety of soy products and vegan meat alternatives available, it is easy to incorporate protein into a vegan diet while still enjoying dishes that resemble the look and texture of meat.
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Grains like quinoa, spelt, teff, amaranth, and oats are good sources of plant protein
Quinoa, for example, is a seed that is often prepared and consumed like a cereal grain. It is gluten-free and has a crunchy texture and nutty flavor. Quinoa is 14.6% protein and is considered a complete protein source, meaning it provides all nine essential amino acids. It is also rich in methionine and histidine, making it an excellent plant-based protein source.
Spelt is an ancient grain and a subspecies of wheat. It has a slightly higher protein content than wheat (15.6% in spelt vs. 14.9% in wheat). It is also a good source of carbohydrates and dietary fiber and is particularly rich in iron, magnesium, phosphorus, zinc, and niacin (vitamin B-3).
Teff is a traditional grain in Ethiopia and is highly nutritious and naturally gluten-free. It is a good source of protein and contains all the essential amino acids. It is also a good source of copper, magnesium, potassium, phosphorus, manganese, zinc, and selenium.
Amaranth is another ancient grain that is high in protein and lysine, an amino acid found in low quantities in other grains. According to the FAO, amaranth is a superior source of protein compared to traditional cereals. It is also gluten-free, making it a viable option for people with gluten intolerance.
Oats are another easy and delicious way to add protein to your diet. Half a cup (40g) of dry oats provides approximately 5g of protein and 4g of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.
Incorporating these grains into your diet can help ensure you are getting enough plant protein, which is important for muscle strength, feelings of fullness, and weight loss.
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Nuts and seeds, including hemp seeds, pumpkin seeds, and cashew nuts, are high in protein
Nuts and seeds are a great source of protein for vegans. In particular, hemp seeds, pumpkin seeds, and cashew nuts are high in protein.
Hemp seeds, which come from the Cannabis sativa plant, contain 9 grams of protein per 30-gram serving (or 3 tablespoons). They also contain high levels of magnesium, iron, calcium, zinc, and selenium. Additionally, hemp seeds are 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, which are the edible seeds from pumpkins and other varieties of gourd squash, are another great source of protein for vegans. They are also rich in unsaturated fats, vitamins, and minerals, which may reduce the risk of getting chronic diseases such as cancer. Pumpkin seeds are also a good source of dietary fiber, which can boost their anti-inflammatory effects.
Cashew nuts, which are technically the seeds of the flowering cashew plant, are also high in protein. They are a popular choice for vegans and those on a plant-based diet as a small portion provides nearly as much protein as an equivalent portion of meat. Cashew nuts are also a good source of minerals such as iron, zinc, and magnesium.
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High-protein fruits and vegetables, such as broccoli, spinach, and sweet potatoes, can be part of a vegan diet
A vegan diet can be a great source of protein, with many plant-based sources offering a good protein boost per calorie. While animal foods are usually the highest in protein, some plants also contain high amounts.
Broccoli, spinach, and sweet potatoes are all high-protein vegetables that can be part of a vegan diet. Broccoli, for example, contains 2.5 grams of protein per cup (88 grams) of chopped broccoli. It is also a good source of vitamins C and K, folate, phosphorus, and potassium. Spinach, a nutrient-dense leafy green, offers 0.7 grams of protein per cup (25 grams) of raw spinach. It is also rich in folate, vitamins A, C, K, and E, and magnesium and potassium. Sweet potatoes, while not a significant source of protein, still contain 2 grams per medium-sized potato. They are also rich in fibre, vitamins, and minerals.
In addition to these, there are several other vegetables that can be part of a high-protein vegan diet. These include watercress, alfalfa sprouts, Chinese cabbage, asparagus, mustard greens, collard greens, Brussels sprouts, and cauliflower.
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Frequently asked questions
Good sources of protein for vegans include nuts, seeds, grains, and legumes. Some examples are hemp seeds, peanuts, pumpkin seeds, tempeh, cashew nuts, soya mince, tofu, chia seeds, lentils, chickpeas, baked beans, quinoa, brown rice, buckwheat, and oats.
The Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kg of body weight per day. This means an adult weighing 60kg needs 45g of protein per day, while an adult weighing 74kg would need 55g. The RNI is a minimum amount and is based on the needs of an average, sedentary adult.
Vegans can get enough protein by eating a variety of plant-based protein sources, such as beans, legumes, grains, and nuts. It is important to mix up food choices and not rely too much on ultra-processed substitute products like vegan cheese.
There is some evidence that eating too much protein may be harmful, but this typically relates to diets high in animal proteins such as dairy and red or processed meats. However, studies suggest that in otherwise healthy individuals, there is little evidence of this effect.
Vegan diets can be challenging for athletes, as it is important to ensure adequate energy, protein, and key nutrients like vitamin B12, zinc, iron, and omega-3 fatty acids. With careful management and supplementation, a vegan diet can support the needs of most athletes.
