Here Are The Top 4 Sources Of Protein On A Vegan Diet!

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Published on: 13-Jun-2024

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Lalita Vishwakarma

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Here Are The Top 4 Sources Of Protein On A Vegan Diet!

Here Are The Top 4 Sources Of Protein On A Vegan Diet!

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Are you curious about what a vegan diet is all about? A vegan diet is all about eating plants and saying no to animal products like meat, dairy, and eggs. People choose this diet for their health, lifestyle, and preferences, as well as for environmental conservation. However, while following a vegan diet, it’s important to make sure you get enough protein, which helps your body repair itself. 


While meat is a common source of protein, vegans get their protein from plant-based sources like beans, nuts, and tofu. Along with protein, it’s important that vegan food should be adequate in vitamin B12, iron, and other important nutrients. Here, is the list of the best sources of protein on a vegan diet! Read on to find out!

Table of Contents

  1. Best Vegan Protein Sources

  2. Dietitian’s Recommendation

  3. The Final Say

  4. FAQs

  5. References

Best Vegan Protein Sources


A vegan diet provides various plant-based protein sources that can help meet daily protein requirements. Here are some key sources to include protein on a vegan diet: 

1. Legume

Legumes are highly valued in vegan diets worldwide due to their rich nutritional profile. They are an excellent source of protein, dietary fibre, vitamins (such as B vitamins), and minerals (including iron, magnesium, and potassium). Moreover, they are low in fat and can be a great plant-based protein alternative for vegetarians and vegans.


Food Item

Protein per Cooked Cup (grams)

Lentils

18

Chickpeas

15

Black Beans

15


Also Read: Top 6 Protein Foods And Their Health Benefits


2. Soy Products

One of the best sources of protein on a vegan diet is soy products. These are foods and ingredients derived from soybeans, a type of legume. They are known for their high protein content and versatility in various culinary applications:

Soy Product

Protein Content

Tofu

About 10 grams of protein per 1/2 cup serving.

Tempeh

Approximately 21 grams of protein per 1/2 cup serving.

Edamame

Around 17 grams of protein per cooked cup.


Also Read: Protein Intake For Fat Loss: Unveiling Best Sources!


3. Grains

If you are looking for protein on a vegan diet, then these small grains are perfect to add to the list. They are a staple food in many cultures worldwide and provide essential nutrients like carbohydrates, proteins, vitamins, and minerals. 

Grain

Protein Content (per cooked cup)

Quinoa

About 8 grams

Farro

Approximately 8 grams

Barley

Around 3.5 grams


4. Nuts and Seeds

Another good food to look for protein in a vegan diet is nuts and seeds. These are naturally packed with protein, making them an excellent option for vegans looking to meet their protein needs.

Nuts and Seeds

Protein Content

Chia Seeds

About 4 grams per 2 tablespoons

Hemp Seeds

Approximately 10 grams per 3 tablespoons

Almonds

Around 6 grams per ounce (about 23 almonds)

Walnuts

About 4 grams per ounce


Also Read: 10 Quick High-Protein Recipes You Must Try


Dietitian’s Recommendation

As a dietitian, I would recommend diverse plant-based protein sources for vegans to maintain a balanced diet. Legumes like lentils, chickpeas, and soy products such as tofu and tempeh offer valuable protein and nutrients. Grains like quinoa and amaranth also contribute to protein intake. Nuts, seeds, and fortified foods like nutritional yeast further enhance protein diversity.

Dt. Aditi Upadhyay


The Final Say

Vegans or vegetarians can get enough protein from plant-based sources like lentils, chickpeas, tofu, nuts, seeds, quinoa, and nutritional yeast. By planning meals with these foods, they can enjoy a healthy and diverse diet that provides all the essential amino acids for overall health.


FAQs

1. What vegan foods are high in protein?

Lentils, tofu, chickpeas, quinoa, nuts, seeds, tempeh, and edamame are vegan foods with high protein content.

2. How do you get 100g of protein vegan?

Achieving a 100g protein intake on a vegan diet involves consuming various protein-rich foods throughout the day. These may include lentils, tofu, chickpeas, quinoa, tempeh, nuts, seeds, and soy products. 

3. What are the biggest vegan sources of protein?

Among the most substantial sources of protein in a vegan diet are legumes like lentils, chickpeas, and beans, soy-based products such as tofu and tempeh, grains like quinoa and amaranth, nuts, seeds, and certain fortified foods like nutritional yeast.

References

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