Protein is a vital part of any healthy diet, but it’s not always easy to get enough from your day-to-day meals.
Luckily, there are many vegan protein sources that can help you reach your daily goal. Whether you’re looking for a boost before or after your workout, or just want to add more protein into your regular routine, here are some tasty ways to get it:
| Takeaways |
|---|
| 1. There are many alternative sources of protein for vegans, such as lentils, beans, chickpeas, tofu, tempeh, nuts, seeds, and whole grains. |
| 2. Vegans and vegetarians should aim for 0.41 grams of protein per pound of body weight per day. |
| 3. Vitamin B12 is essential for vegans and can be found in fortified plant-based milk, cereals, and nutritional yeast. |
| 4. Plant-based diets have numerous health benefits, including reducing the risk of chronic diseases and helping you achieve a healthy weight. |
| 5. If you’re interested in plant-based eating, there are plenty of resources available to help you learn more about veganism, plant-based protein sources, and nutrition. |
Beans
Beans are an excellent source of protein, and they’re also high in fiber. Even better, they’re super versatile and easy to cook.
You can buy canned beans or prepare them yourself from scratch. They’re also cheap! If you have a big pot of dried beans on hand, you’ll be able to make a variety of dishes for an entire week with just one batch.
You can use black beans in tacos or burritos; kidney beans to make chili; pinto beans in soup; chickpeas as a spread for toast or crackers; lentils simmered with vegetables and spices (and sometimes meat); edamame as an appetizer at parties the possibilities are endless!
If you’re a vegan, you might be wondering how to get enough protein without eating meat. But, don’t worry, there are numerous alternative sources of proteins! Our article on 15 Easy Ways to Get Enough Protein on a Vegan Diet offers some great options for you to try.
Lentils
Lentils are a great source of protein, with one cup containing 18 grams. They’re also high in fiber (one serving has 20% of your daily value), iron and folate. They’re easy to prepare and can be used in many dishes.
Lentils are available with or without the skin on them. If you buy them with the skin on, be sure to rinse them well before cooking as they may have dirt stuck to the outside that you don’t want contaminating your food!
Quinoa
Quinoa is a high quality source of plant-based protein. It also contains plenty of fiber, iron, magnesium and manganese all essential nutrients that contribute to optimal energy levels.
Zinc, thiamin and phosphorus are important for your immune system.
The healthy benefits of quinoa continue with its high content of antioxidants including carotenoids (beta-carotene) which can help reduce risk factors for chronic disease such as heart disease and cancer.
Don’t think that a vegan diet will restrict you from building muscles and achieving your fitness goals. In fact, veganism and fitness go hand in hand! Our complete guide on Veganism and Fitness: How to Get the Protein You Need will give you some tips and tricks to get the most out of your workouts, complete with protein sources.
Chia Seeds
Chia seeds are an excellent source of protein, fiber and calcium. They also contain some omega 3s and antioxidants, which make them a healthy addition to any diet (and they’re pretty tasty too).
Almonds And Almond Butter
Almond butter is a great source of protein, calcium and iron. This superfood can be used as a spread on toast or in smoothies and baked goods. Almonds are also high in protein, making them an excellent snack option when you’re on the go or want something quick and easy to eat.
| Nutrient | Almond Butter | Almonds |
|---|---|---|
| Protein per Serving | 6.7 grams (1 tablespoon) | 6 grams (1 ounce) |
| Calcium per Serving | 46 milligrams (1 tablespoon) | 75 milligrams (1 ounce) |
| Iron per Serving | 0.6 milligrams (1 tablespoon) | 1 milligram (1 ounce) |
Almond butter and almonds are great sources of protein, calcium, and iron. A serving of almond butter (1 tablespoon) contains 6.7 grams of protein, 46 milligrams of calcium, and 0.6 milligrams of iron.
On the other hand, a serving of almonds (1 ounce) contains 6 grams of protein, 75 milligrams of calcium, and 1 milligram of iron. Almond butter makes a delicious and versatile spread on toast, in smoothies or baked goods, while almonds are a convenient snack option for busy individuals.
Pumpkin Seeds
After you’ve enjoyed pumpkin seeds, you’ll have a good source of protein and iron in your diet. The protein content of pumpkin seeds is actually higher than that of sunflower seeds, with 6 grams per 100-gram serving.
Pumpkin seeds are also high in magnesium, zinc, copper and phosphorus (which helps build bone).
But there are some things to watch out for if you’re eating them: They contain trypsin inhibitors that can interfere with absorption of protein from other foods eaten at the same time.
So while they’re healthy on their own, don’t use them instead of meat or another source of protein in your meal plan!
Vitamin B12 is essential for red blood cell formation, brain function, and DNA synthesis. But, it is mostly found in meat and animal products. As a vegan, you might need to look for alternative sources. Read our article on Say Goodbye to B12 Deficiency: How Vegans Can Get Enough of This Essential Vitamin to find out more.
Greens
You can’t go wrong with leafy greens. Kale, spinach, mustard greens, bok choy and other leafy greens are rich in vitamins A, C and K. They also contain calcium and iron and they’re low in calories. To get the most out of your veggies:
- Steam them to retain as much nutrition as possible.
- Eat them raw whenever possible for an extra boost of enzymes that aid digestion and nutrient absorption
Nuts And Nut Butters
Nuts and nut butters are a good source of protein, fats and fiber. They should be eaten in moderation because they’re high in fat.
You can use them as a spread on toast or add them to smoothies or other recipes for an extra boost of protein that won’t weigh you down.
Seeds
Whether you’re looking to increase your protein intake or just add something new and delicious to your diet, seeds are a great choice.
They can be added to smoothies, salads and other dishes and some of them even have the added benefit of being high in vitamins A, E and calcium!
The highest-protein seed is hemp seed (10g per 1/4 cup), followed by sunflower seed butter (8g per 2 tbsp). Other popular options include:
- Sesame seeds (7g per 1/2 tsp)
- Chia seeds (6g per 2 tbsp)
A plant-based diet can provide a range of health benefits, from reducing the risk of chronic diseases like heart disease and cancer, to achieving a healthy weight and reducing inflammation. If you’re curious about more benefits, then check out our article on 10 Surprising Health Benefits of a Plant-Based Diet to discover more ways that plant-based eating can benefit your health.
Cacao Powder And Nibs
Cacao powder and nibs are an excellent source of protein. A mere ounce of cacao nibs contains as much as 3 grams of protein, while a tablespoon of cacao powder has 1 gram of protein.
Cacao is also rich in antioxidants, which have been shown to increase energy levels and improve brain function.
In addition, it’s rich in magnesium (a mineral that plays a role in more than 300 biochemical reactions in the body), iron (an essential mineral that helps transport oxygen throughout your body) and fiber (which keeps you feeling full longer).
Tempeh, Tofu And Edamame
Tempeh is a fermented soybean cake that’s high in protein, and tofu is a curd made from soybeans. Edamame are fresh soybeans (pictured above), but they’re also available frozen and ready to eat.
All three of these foods are high in fiber, which helps keep you full and regular as it passes through your body. They’re also good sources of calcium, which prevents bone loss as you age.
| Food | Protein Content per 100g | Fiber Content per 100g | Calcium Content per 100g |
|---|---|---|---|
| Tempeh | 20g | 7g | 111mg |
| Tofu | 8g | 1g | 350mg |
| Edamame (fresh) | 11g | 6g | 51mg |
Tempeh, Tofu, and Edamame are soy-based foods rich in fiber and calcium. Tempeh has the highest protein content among the three, with 20g per 100g serving, and also provides 7g of fiber and 111mg of calcium. Tofu has a lower protein content than tempeh but is still a great source of it, with 8g per 100g serving and has 1g fiber content per 100g serving along with 350mg of calcium.
Edamame, when eaten fresh, also provides a decent source of protein with 11g per 100g serving, 6g of fiber and 51mg of calcium. All three can be great additions to a plant-based diet to help meet protein requirements and strengthen your bones.
Spirulina
Spirulina is a type of blue-green algae that’s been used for thousands of years to treat various ailments. It has also been known to boost energy levels, which makes it a popular source of protein among vegetarians.
Spirulina contains all essential amino acids, making it a complete protein. This can help you feel fuller longer and prevent cravings for junk food or sweets after meals.
Spirulina has many other health benefits as well:
- It’s high in vitamins A and E; both are antioxidants that protect your body from free radicals that cause cell damage and disease.
- It contains iron, potassium, calcium and magnesium (all of which are important minerals). Low levels of these minerals have been linked with heart disease and other health issues such as depression so getting enough can help keep you healthy!
Whether you’re a committed vegan or are thinking about making the switch to a plant-based diet, it’s important to know the nutritional benefits and challenges that come with this lifestyle. Our Ultimate Guide to Plant-Based Nutrition offers a comprehensive overview of plant-based eating and answers common questions to help you make informed choices about your diet.
Conclusion
We hope you enjoyed learning about these great vegan power foods. If you’re looking for more information on how to incorporate them into your diet, we have some suggestions:
Further Reading
Here are some additional resources that can help you to learn more about veganism, plant-based protein sources, and nutrition:
9 Ways to Get Your Protein Fix with Plant-Based Foods: This article offers some creative ways to incorporate plant-based proteins into your diet, with delicious recipes and tips.
Protein-rich foods for vegans: This article suggests several high-protein vegan sources, with options for every meal of the day.
Protein for Vegans and Vegetarians: The Ultimate Guide: This comprehensive guide to protein for vegans and vegetarians explores everything from protein requirements to the best plant-based protein sources.
FAQs
Here are some frequently asked questions people have about getting enough protein on a vegan diet.
What are some plant-based sources of protein?
Some good plant-based protein sources include lentils, beans, chickpeas, tofu, tempeh, nuts, seeds, and whole grains.
How much protein do I need as a vegan?
As a vegan, you should aim for 0.41 grams of protein per pound of body weight per day. This would roughly translate to 60 grams of protein for a 150-pound person.
Can I build muscle on a vegan diet?
Yes, it is absolutely possible to build muscle on a vegan diet. Plant-based protein sources have all the amino acids needed for building muscle, so it’s just a matter of ensuring you’re eating enough and exercising appropriately.
Can I get enough protein from vegetables alone?
Although vegetables do contain protein, it’s usually in smaller amounts. It is important to consume a variety of protein sources to ensure that you meet your daily requirements.
Should I supplement with protein on a vegan diet?
If you’re struggling to get enough protein from food, or you’re an athlete or bodybuilder with high protein demand, then protein supplementation is an option, provided it is done in moderation, with quality sources and under supervision of a qualified professional.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
