It’s no secret that the vegan lifestyle is popular, but the benefits of a low-fat and high-protein diet have never been more obvious. In order to get your body in peak condition, you need to focus on nutrition first and foremost.
Luckily, there are plenty of ways that you can meet your daily protein requirements while still remaining plant-based. Here are 11 healthy sources of vegan protein that will help keep you strong:
| Takeaways |
|---|
| 1. Eating a plant-based diet doesn’t have to hinder your fitness goals. |
| 2. There are plenty of easy and delicious ways to get enough protein on a vegan diet. |
| 3. Certain plant-based foods are rich in protein, including beans, tofu, nuts, and whole grains. |
| 4. Some vegan protein supplements are also available to support optimal fitness and wellness. |
| 5. A well-planned vegan diet can provide all the protein and nutrients the body needs for athletic performance and overall health. |
1. Seeds
Seeds are an excellent source of protein, fiber and healthy fats. They’re also rich in vitamin E, which helps protect against heart disease and cancer. One cup of dried beans or peas contains about 4 grams of protein—the amount you need every day to maintain your body weight.
You can add seeds to salads, smoothies and oatmeal; they’re also great ground into flour for baking or making breads that don’t require eggs or dairy products (making them perfect for vegans).
Eating a plant-based diet can make building muscle and getting enough protein seem daunting, but it doesn’t have to be. Our Ultimate Vegan Fitness Guide offers tips and tricks for reaching your fitness goals without sacrificing your values.
2. Beans
Beans are a great source of protein, fiber, iron and zinc. They also provide a lot of antioxidants. The protein content in beans is about 20%, which isn’t quite as high as some other plant-based foods (like quinoa), but it’s still pretty good.
In addition to all this goodness in each bean, they’re also low in calories and fat. You can add beans to your meals for an added punch of protein that won’t make you feel heavy or bloated after eating them!
3. Tofu
Soybeans are one of the most common ingredients in tofu, along with water and a coagulant such as nigari (a naturally occurring mineral salt). The soybeans are soaked in water until they begin to sprout, then pressed into blocks.
Tofu is an excellent source of protein and contains all nine essential amino acids needed for human health—so it’s an ideal food for vegans who want to get their daily protein fill without meat.
In addition to being high in protein and low in calories, tofu is also rich in iron, calcium and magnesium; a good source of selenium (which may help prevent cancer); fortified with vitamins A or D; plus high amounts of B-vitamins like thiamin (B1), riboflavin (B2) niacin (B3), pantothenic acid or pyridoxine (B6) folate/folic acid plus vitamin B12 if your diet includes fermented soy products such as miso soup or tempeh.
While a well-balanced plant-based diet can provide most of the nutrients we need, some vegan supplements can help optimize our fitness and wellness. Learn about the best vegan supplements for optimal fitness and wellness to support your active lifestyle.
4. Quinoa
Quinoa is a complete protein, meaning it contains all the essential amino acids you need. It’s also gluten-free and high in fiber, which makes it a great plant-based source for your daily protein intake.
Quinoa contains plenty of potassium, magnesium and iron. It also has phosphorus (which helps with cell division).
In addition to being high in protein itself, quinoa is also rich in calcium and vitamin B6—both nutrients that are often lacking when people go vegan or vegetarian but are essential for maintaining your body’s ability to build muscle mass.
| Food | Serving Size | Protein Content | Potassium | Magnesium | Iron | Phosphorus |
|---|---|---|---|---|---|---|
| Ancient Harvest Organic Quinoa | 1/4 cup dry | 6 g | 160 mg | 60 mg | 2.1 mg | 200 mg |
| Quaker Gluten Free Quinoa 3 Minute Meals | 1 container (80g) | 9 g | N/A | N/A | N/A | N/A |
| TruRoots Organic Quinoa | 1/4 cup dry | 6 g | 170 mg | 60 mg | 2.7 mg | 182 mg |
Quinoa is a complete protein, containing all nine essential amino acids in one single serving. In addition to being gluten-free, quinoa is also high in fiber, calcium, magnesium, potassium, and vitamin B6, making it an excellent plant-based source for various daily nutritional needs.
A variety of brands offer quinoa products, including Ancient Harvest, Quaker, and TruRoots. The following chart displays the nutritional information for these popular quinoa offerings.
5. Tempeh
Tempeh is a fermented soy product that originated in Indonesia. It’s high in protein and fiber, so it’s a good source of both macronutrients.
Tempeh has an earthy flavor, thanks to the fermentation process.
While you can find tempeh at most health food stores, it’s easy to make yourself at home with this recipe from Oh She Glows.
The nutty taste of tempeh makes it versatile enough to be used in many dishes: on pizza, tacos or salads; as part of your favorite sandwich—the possibilities are endless!
There are plenty of easy and delicious ways to get enough protein on a vegan diet without relying on animal products. From tofu to beans, check out our 15 easy ways to get enough protein on a vegan diet for inspiration and ideas.
6. Lentils And Chickpeas
Lentils and chickpeas are also a great source of protein. They contain about 25 grams per cup, which is the same amount that chicken has.
Chickpeas can be used in many different recipes, including hummus and falafel. They’re also easy to find at grocery stores because they’re very popular in Middle Eastern cooking! Chickpea flour is even used to make tortillas for burritos or tacos!
Chickpeas have many health benefits as well besides just being high in protein: they contain fiber, iron and folate too!
7. Nuts
Nuts are a great source of protein, but you have to be careful about how much you eat. As with any food, moderation is key. Nuts are high in calories and fat, so don’t overdo it!
Nuts also provide fiber, magnesium and iron—all nutrients that help keep your body running smoothly. If you can’t get enough from nuts alone, consider using nut butters as a protein source.
Contrary to popular belief, being vegan doesn’t have to hinder your fitness journey. Instead, a plant-based diet can offer unique advantages for building muscle and improving athletic performance. Discover the 10 surprising benefits of a vegan fitness lifestyle in our latest article.
8. Hemp Seeds
Hemp seeds are a great source of protein, fiber and omega-3 fatty acids. They’re also rich in iron and magnesium.
According to WebMD, hemp seeds contain 77% of the daily recommended amount of dietary fiber per ounce that’s double what you’d find in flaxseeds (also a good source of plant-based protein).
They contain about 11 grams per ounce, which is more than any other nut or seed out there including chia seeds. A single ounce contains 10 grams of fat (7 grams saturated) and 3 grams monounsaturated fat which is pretty much equivalent to olive oil!
It’s also high in phytosterols (phytoestrogens), lignans (phytoestrogens), gamma linolenic acid (GLA), vitamin E, zinc, phosphorus and magnesium.
| Food | Serving Size | Protein Content | Fiber Content | Omega-3 Content | Iron Content | Magnesium Content |
|---|---|---|---|---|---|---|
| Manitoba Harvest Hemp Hearts | 3 tbsp | 10 g | 3 g | 3 g | 2.5 mg | 195 mg |
| Nutiva Organic Hemp Seed | 3 tbsp | 10 g | 3 g | 3 g | 1.6 mg | 210 mg |
| Navitas Organics Hemp Seeds | 3 tbsp | 10 g | 3 g | 1.5 g | 1.6 mg | 210 mg |
Hemp seeds are a nutrient-dense powerhouse, offering 10 grams of protein, 3 grams of fiber, and 1.5-3 grams of omega-3 fatty acids per 3 tablespoons. They are also rich in iron and magnesium, with 1.6-2.5 milligrams of iron and 195-210 milligrams of magnesium per serving. Some popular brands of hemp seeds include Manitoba Harvest, Nutiva, and Navitas Organics.
9. Vegetables Like Spinach And Broccoli
You can always count on vegetables to be a good source of protein, and spinach and broccoli are particularly high in the nutrient.
But if you’re not a huge fan of leafy greens or if they just don’t taste good to you, there’s no need to worry about them being missing from your diet—vegetables like these also come in other forms that contain plenty of protein.
Getting enough protein every day won’t be an issue when you eat all kinds of vegan foods, including legumes (like beans), grains (like quinoa), nuts (like almonds) and seeds (like chia seeds).
And although it may seem like these foods aren’t as “protein-packed” as meat, fish or eggs are, they actually contain more than enough amino acids needed for building muscle mass.
Transitioning to a vegan lifestyle can be overwhelming, especially when it comes to substituting animal products in our favorite meals. Luckily, there are plenty of delicious and healthy plant-based alternatives available. Check out our Vegan Cooking 101 guide to learn how to make the switch seamlessly.
10. Peanut Butter
Peanut butter, made from peanuts that have been ground into a paste and mixed with oil, can be used as a spread on toast or crackers. It’s also great in smoothies and shakes, or you can dip fruit in it.
Peanut butter is also a good source of protein one serving contains 8 grams and healthy fat, both of which are important for keeping your body running smoothly (read: it’s not just about eating more butterscotch). It’s rich in vitamin E too!
Peanut butter is versatile: you can make chocolate peanut butter cups at home by melting chocolate chips with coconut oil and then dipping the rim of some mini cupcake liners into melted sugar before filling them with chocolate coated pretzels and freezing them overnight.
Or you can even make pizza bagels by spreading cream cheese onto whole wheat bagels topped with chopped tomatoes before adding slices of turkey breast and slathering everything else with your favorite brand (or homemade) of peanut butter!
| Food | Serving Size | Protein Content |
|---|---|---|
| Jif Natural Creamy Peanut Butter | 2 tbsp | 8 g |
| Skippy Natural Creamy Peanut Butter | 2 tbsp | 7 g |
| PB2 Powdered Peanut Butter | 2 tbsp | 5 g |
| Justin’s Classic Peanut Butter | 2 tbsp | 7 g |
Peanut butter is a tasty, versatile, and convenient source of plant-based protein, providing around 7-8 grams of protein per 2 tablespoons. It can be enjoyed as a spread on toast or crackers, used as an ingredient in smoothies and shakes, or used as a dip for fruit. Some popular brands of peanut butter include Jif, Skippy, PB2, and Justin’s.
11. Nutritional Yeast
Nutritional yeast is a great source of protein and B vitamins. It’s also a good source of iron, selenium, and riboflavin (vitamin B2). You can find nutritional yeast in the bulk section at most health food stores.
If you’re wondering about its flavor profile: it tastes like cheese! You can add it to pasta dishes or sprinkle it on popcorn for some extra umami flavor.
Conclusion
After looking at all the different ways that you can get your protein as a vegan, it’s clear that there are plenty of options out there.
You don’t have to worry about whether or not you’re getting enough protein when eating a plant-based diet, because it really is easy to get everything that your body needs from these various sources.
Further Reading
Here are some additional resources for learning about vegan protein sources:
How to Get Protein as a Vegan: This article offers practical tips for incorporating protein-rich plant-based foods into your diet.
Protein for Vegans: A Guide to Sources and How Much You Really Need: Healthline’s guide to vegan protein sources, including recommendations for daily protein intake based on individual needs.
Vegan protein chart: The best plant-based sources of protein: Medical News Today’s vegan protein chart provides a comprehensive list of protein-rich plant-based foods, along with information on their nutritional values.
FAQs
How can vegans get enough protein?
Vegans can get enough protein by including a variety of protein-rich plant-based foods in their diet, such as beans, lentils, tofu, tempeh, nuts, seeds, and whole grains. Some vegan protein supplements are also available.
How much protein do vegans need?
The amount of protein vegans need varies depending on factors such as age, sex, weight, and activity level. Health professionals generally recommend that vegans consume at least 0.8 grams of protein per kilogram of body weight per day.
What are some common misconceptions about vegan protein?
One common misconception is that it’s difficult for vegans to get enough protein. However, there are many plant-based protein sources available, and a well-balanced vegan diet can provide all the protein the body needs. Another misconception is that plant-based proteins are incomplete, but many plant-based foods are complete proteins.
How do vegan protein sources compare to animal-based protein sources?
Vegan protein sources generally contain less saturated fat and more fiber, antioxidants, and other nutrients than animal-based protein sources. However, some vegan protein sources may be lower in certain essential amino acids.
Are there any risks associated with a vegan diet and protein intake?
A well-planned vegan diet can provide all the protein the body needs. However, vegans should make sure to include a variety of protein sources to ensure they are getting all the essential amino acids. Vegans who are not meeting their protein needs through diet alone may benefit from protein supplements.
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.
