48 Best Vegan protein sources

48 Best Vegan protein sources

Learn 48 best vegan protein sources to boost your protein intake – despite of your vegetarian/vegan status.

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48 Best Vegan protein sources

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Are you thinking of becoming a vegetarian or vegan and worry about protein intake by cutting animal proteins? No worries. You can get the necessary nutrients if you plan well.

The vegan protein source is great – even if you aren’t a vegetarian/vegan. Now many markets offer vegan protein options and each option might contain more protein than meat!


Why do you need protein?

Our body needs protein to function. Every cell in the human body is made up of chains of amino acids, which are in themselves the building blocks of protein for blood, skin, muscles, and bones to grow and repair themselves.

Our body can naturally produce 11 non-essential amino acids on their own. However, 9 essential amino acids must come from our diets (food) since our body doesn’t create nor store protein. 

9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

When consumed, the body breaks down protein into amino acids. Protein and amino acids are needed for almost all metabolic processes, it fuels the muscle mass and enhances immunity.

  • helps to support growth and energy levels
  • build our strength
  • repair our tissues and muscles
  • essential for the production of enzymes and neurotransmitters that work constantly to keep our digestion and metabolism working and our brains functioning.

What is vegan (plant-based) protein?

Vegan protein is any protein that comes from a plant source only: all fruits, vegetables, grains, legumes, nuts, seeds, and any food product produced from these ingredients. 


Benefits of vegan protein

  • Avoids added hormones & antibiotics from animal proteins
  • Boosts metabolism and energy
  • Helps weight loss
  • Improves digestion
  • Keeps you fuller than animal proteins thanks to the fiber content
  • Lower risks of heart disease, inflammation, and cancer
  • may help longevity than animal protein

Animal protein vs vegan protein


Types of protein

Plant-based vegan protein is a bit different from animal protein. Protein sources are classified as either “complete” or “incomplete”. While animal proteins are complete sources of protein, plant sources of protein are incomplete. It means they either contain all the essential amino acids our bodies need or not.

Complete vegan proteins:
Quinoa, buckwheat, hemp seeds, chia seeds, soybeans, algae (spirulina & chlorella), amaranth, Mycroprotein

Complementary Protein:
2 or more incomplete proteins paired together to provide all essential amino acids creating a complete protein.

Beans and rice, peas and corn, almonds and peanuts, nut butter and whole-grain toast.

It’s very possible to complete all the essential amino acids such as rice and beans from various vegan protein sources. So you can stay healthy with a vegan diet.


Calories

Vegetables have a lower caloric density than meat, so you have to consume more volume to equal the same amount of protein. However, you could easily meet the requirements by a vegan diet unless you train moderately to heavily.

A lower calorie vegetarian diet is easier on the digestive system than a diet with animal protein (largely due to meat being cooked).


Protein & nutrients

Most plants just can’t compete with animals when it comes to the amount of protein they provide. Animal proteins pack more protein per calorie than plant proteins do. This is because most vegan protein sources are also a source of fat or carbohydrates, making them less protein-dense.

Animal protein sources also have a higher amount of certain nutrients: vitamin D, vitamin B12, the omega-3 (DHA), heme-iron (both plants and animals are a source of non-heme iron, but heme-iron is unique to meat and seafood, especially red meat) and zinc. Plants lack in those.

However, plants are loaded with nutrients like fiber, vitamins, minerals, and healthy fats – not just protein. Vitamins A, C, and E, folate, and magnesium could be hard to come by in animal proteins. However, they are abundant in many plant sources and contain no cholesterol or saturated fat.


Animal protein is harder to digest

Plant-based foods are alkaline. Animal products are acidic, and they require a huge output of hydrochloric acid from the stomach to digest them. This acid requires an equally strong base response to neutralize the acid in order to break down the complex molecule of protein.

During the process, calcium buffers of the bones are used which get dissolved into the bloodstream that gets filtered through our kidneys. Since many animal proteins have more sulfur-containing amino acids those sources can leach more calcium from bones.

We aren’t carnivores: we share more genome similarities with chimpanzees rather than with a lion. Our body isn’t meant to digest animal protein by nature. On top of that, our eating habits do add issues:

  • We consume protein too much
    Our body only needs 60 g (2 oz) of protein per day. The rest travels through our system undigested contributing to inflammation.
  • We destroy all the enzymes by cooking 
    As a result, our body is forced to use its own enzymes for digestion slowing down the digestion process.
  • We combine meat with complex carbohydrates
    Protein and complex carbohydrates require the intestinal environment of different PH. When we mix those in one meal, none of the ingredients digest completely. Undigested protein causes inflammation.

Sustainability

Raising animals for meat and dairy requires extensive resources: lands, feeds, water, labor from producing, processing to distributing.

Ranching causes deforestation and pollutions in the air and water. Animal agriculture accounts for more greenhouse gas emissions than transportation systems. Over-fishing is destroying the ecosystem.

Food waste is another big issue. In the US, only 1/3 of crop production goes for eating, the remaining is for animal feed and bio-fuel. To make matters worse, 1/3 of food produced is wasted. I said “wasted”.

In theory, increasing our plant consumption instead of animal proteins can help make our agricultural system more efficient, especially as the population continuously increases and food becomes more scarce worldwide. Better for the environment and our health to increasing vegan proteins.

Animal welfare is another issue. The ways the animal industry treats animals for our food should be questionable, especially we don’t need animal proteins to survive: eating animal products is by choice. Despite the efforts by organizations that support humanely raised animal practices, the regulations are so loosely defined. You can read more about how helpful to become a “Vegan” for many reasons here.


Building muscles

Protein helps repair and build up the muscles after a workout. Many athletes take whey protein for building muscle since it is easier for the body to break down and absorb than other protein sources. Rice protein isolate may offer similar benefits to whey protein.

If you train heavily, adding animal protein helps to boost the intake of protein on top of vegan protein. Otherwise, vegan proteins do the job.


Verdict: Vegan protein is better than animal protein for overall health and the environment. If you choose animal protein over vegan protein, you should go for chicken, fish, eggs, and dairy instead of red meats and processed meat.


48 Best Vegan protein sources

Now you know vegan protein is any protein that comes from a plant source only. Which foods are better vegan protein sources?



Fake meat substitutes


Seitan

PER 100 G: 75 g protein
Though seitan (also called gluten, wheat protein, or wheat gluten) is made from vital wheat gluten with zero cholesterol, it has little in common with flour or bread. It’s not a gluten-free vegan protein.

It’s a great meat substitute offering 75 g of protein from about 1/3 cup of seitan, iron, and calcium. It provides lots of protein, but it lacks some of the essential amino acids. So it must be combined with other protein sources such as grains, legumes, and nuts to gain complete protein from a meal. It’s also low in carbohydrates.

Seitan can be prepared by hand using either whole wheat flour (very labor-intensive) or vital wheat gluten (much simpler). 



Tempeh

PER 84 G: 15 g protein
Tempeh is a fermented soybean-based vegan protein from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form.

Soybeans are a “complete” source of protein that has all 9 of the essential amino acids.

With a similar texture to seitan but with added benefits of soy, 3-4 slices get you a serving of protein comparable to consuming 2 eggs.



Textured vegetable protein

PER 100 G: 52.9 g protein
Textured vegetable protein (also known as textured soy protein (TSP), soy meat, or soya chunks) is a vegan protein (made from soy flour) substitute to ground beef – you only need about 3/4 cup of it to gain 52.9 g of protein. TVP is high in fiber and protein. 

You can find it in the freezer section at the supermarkets.



Tofu

PER 124 G: 10 g protein
Tofu is made from soybean curds and a versatile vegan protein – from soft to crispy, salad to sautee, providing low calories with a good amount of calcium and phosphorus, gluten-free, and zero cholesterol. You can also buy anywhere.

In order to gain the full 10 g of protein, you need to eat about 2/5 of a standard package of tofu, but it waters down easily.


Vegetables

All fruits and vegetables contain protein, but the amounts are usually small.



Artichokes

PER 128 G: 4.2 g protein (7.5% DV)
Eating satiating high-fiber and high-protein foods is great for weight loss. Despite such a small amount of edible part, it has almost twice as much fiber as kale (40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables.


Broccoli

PER 148 G: 4.2 g protein
In just 5 florets of broccoli, you can consume vitamin C and K, fiber, and 4.2 g of protein.


Brussels sprouts

PER 88 G: 3 g protein
Brussels sprouts are packed with protein, iron and vitamin C. 1/2 lb bag of Brussels sprouts provides you 15 g of protein.


Potatoes

PER 100 G: 2 g protein
A small potato packs in at least 3 g of protein, vitamins B6 and C, while supplying enough filling carbs to keep you focused.


Spinach

PER 100 G: 2.9 g protein
Spinach offers 3 g of protein per 3/4 cup helping to build muscles and plenty of iron.


Sweet potato

PER 100 G: 1.6 g protein
If you eat 2 regular sized sweet potatoes, you get at least 4 g of protein.


Fruits

Fresh fruits generally have a lower protein content than vegetables. 

Avocado, apricot, blackberries, coconut, cherimoyas, guava, kiwi, mulberries, orange, and nectarines have about 2 to 4 g of protein per cup.



Blackberries

PER CUP: 2 g protein (4% DV)
The second-highest amount of protein from fruits, blackberries are packed with fiber (almost as much as soybeans – one of the best high-fiber foods for weight loss with 8 g of fiber per cup), vitamins, and minerals like C, K, and manganese.


Guava

PER CUP: 4.2 g protein (8% DV)
The highest-protein fruit, guava packs more than 4 g per cup, along with 9 g of fiber and only 112 calories. With 600% of your DV of Vitamin C per cup — the equivalent of more than 7 medium oranges.


Legumes


Black beans

PER 84 G: 7 g protein
Black beans (turtle beans) are classified as legumes. They are, in fact, the edible seeds of the plant. They are extremely versatile – you can even use them for dessert thanks to the high sugar content.

They are high in protein, fiber, vitamins, and minerals.
1/2 cup of soaked black beans provides 7 g of protein.



Chickpeas

PER 100 G: 19 g protein
The chickpea is an annual legume of the family Fabaceae, subfamily Faboideae.

Chickpeas are a great source of protein, soluble fiber, folate, and iron and have a lower glycemic index than other starchy vegetables like potatoes. Eating a 3/4 cup of soaked beans to get 19 g of protein, the equivalent of 3 eggs. Hense, chickpeas are great for weight loss: protein, fiber, increasing feelings of satiety.

Whether you soak the dry beans or get the canned version, you get an added bonus if you save the water they soak in. This water, called “aquafaba”, is a rich energy source that can replace egg whites in baking and has additional nutrients you can either add straight to your meal or save for later.



Edamame

PER 155 G: 17 g protein
Edamame beans (also known as “vegetable-type soybeans”) are whole, immature soybeans. Edamame is very versatile and processed into various food products: tofu, soy sauce, soybean oil, miso, natto, soy protein, and tempeh.

Edamame provides 17 g of protein per cup, calcium, vitamins, magnesium, antioxidants, and fiber that may lower circulating cholesterol levels. Great vegan protein option.



Green peas

PER 145 G: 8 g protein (14% DV)
Green peas are great vegan protein. Strictly speaking, green peas are not vegetables. They are part of the legume family, which consists of plants that produce pods with seeds inside. Lentils, chickpeas, beans, and peanuts are also legumes.

Since green peas are high in complex carbs called starches, they are considered a starchy vegetable along with potatoes, corn, and squash.

Packed in almost as much protein like lentils, they also offer high levels of vitamin A, C, and K, mineral, fiber, and antioxidants with little calories. 1.5 cups of steamed or boiled peas give you a protein boost.

They have a relatively low glycemic index (GI), a measure of how quickly blood sugar rises after eating food. Diets that contain plenty of low-GI foods have been shown to help regulate blood sugar levels.



Lentils

ER 100 G: 9 g protein
Lentils are edible seeds from the legume family. They are extremely versatile, nutritious, and add a nutty flavor.

Lentils are an excellent source of protein, fiber, B vitamins, vitamin C, iron, magnesium, potassium, potassium, and zinc. A 3/4 cup of cooked lentils provides you 9 g of protein. They are not a complete protein regarding their amino acid content, but they are one of the best sources for those who don’t eat meat.

Lentils are also one of the best foods for a higher carb diet, offering iron, magnesium, and potassium. They are great to speed fat loss. Lentils are mighty nutritious food!



Navy Beans

PER 100 G: 22 g of protein
Known by many names, Navy beans are naturally gluten-free and provides protein, copper, and potassium.



Peanut butter

PER 32 G: 8 g protein
Peanut butter is a great vegan protein and offers polyunsaturated and monounsaturated fats which help reduce LDL cholesterol and lower the risk of heart disease.
2 tablespoons of peanut butter can get you 8 g of protein.


Grains


Barley

PER 184 G: 23 g protein
Barley is a cereal grain that people can use in bread, beverages, stews, and other dishes. In addition to fiber, this high vegan protein source contains 23 g of protein for every 1.5 cups.

Consuming a diet that is rich in whole grains may help reduce the risk of diabetes, obesity, heart disease, certain cancer, and other chronic health concerns.

You can also boil the raw grain or throw the puffed version into salads to add a pleasant texture.



Bulgur wheat

PER 140 G: 17 g protein
Bulgur is a whole grain cereal food made from the cracked parboiled groats of several different wheat species. Commercial bulgur is usually made from durum wheat. It originates in Middle Eastern cuisine.

It’s packed with protein, vitamins, iron, minerals, and fiber. Bulgur may reduce chronic disease risk, promote weight loss, and improve digestion and gut health.

It’s easy to cook. As a cereal, you just need a cup of the boiled grain to get 17 g of protein, as much as 3 eggs. When it is boiled, it has a texture like polenta and an earthy taste.



Farro

PER 47 G: 6 g protein
Farro is a food composed of grains of certain wheat species, sold dried, and prepared by cooking in water until soft or eating plain. This grain mix appears commonly as an addition in salads and soups.

Farro is similar in nutrient profile to quinoa: higher in plant-based protein than rice. These grains will keep you full due to fiber, antioxidants, and minerals like iron, magnesium, and zinc.

It’s a whole grain, so it’s NOT gluten-free either.



Flaxseeds

PER 100 G: 18.29 g protein
Flaxseeds (Linum usitatissimum), also known as common flax or linseeds, are small oil seeds that originated in the Middle East.

In addition to adding crunch and flavor, flaxseeds provide omega-3 fats and with extra fiber, they can keep you feeling full. Flax seeds are a good source of vitamins and minerals: thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus.

They’re considered an incomplete protein: Despite containing essential amino acids, they’re lacking in the amino acid lysine. Their amino acid profile is comparable to soybeans. By adding a handful of these seeds, you add in an equivalent of half a chicken cutlet worth of protein. It’s a great vegan protein option.

They’re low in net digestible carbs (the number of total carbs minus the amount of fiber) making them a low-carb food.

Consuming flaxseeds can help promote regularity, prevent constipation, and reduce your risk of diabetes.



Freekeh

PER 42 G: 6 g protein
Freekeh or farik is a cereal food made from green durum wheat that is roasted and rubbed to create its flavor. This middle eastern grain can now be found at markets in the US. It provides protein (3 tablespoons to get 6 g of protein), manganese, iron, and fiber.



Khorasan wheat (Kamut)

PER 100 G: 14.7 g protein
Khorasan wheat or Oriental wheat, commercially known as “Kamut”, is a tetraploid wheat species. This ancient grain is much easier to digest and more nutritious than other grains.

It’s packed in vegan protein – boil a 3/4 cup of this wheat and you get 14.7 g of protein. It’s high in magnesium, potassium, and iron, with 21 g of fiber per cup. Eating kamut reduces cholesterol, blood sugar, and cytokines, which cause inflammation.



Kidney Beans

PER 1 CUP: 43 g of protein
The kidney bean is a variety of the common bean. It is named for its visual resemblance in shape and color to a kidney. They have various colors: white, purple, and even striped!

Kidney beans are inexpensive and versatile, and they offer lots of nutrients and health benefits: protein, fiber with little calories, cholesterol-free, fat-free, low carbohydrates with low GI index, vitamin B, and minerals. Great for weight loss as well.



Oats

PER 100 G: 16.9 g protein
While oats are suitable for humans as oatmeal and oat milk, one of the most common uses is as livestock feed. 

Oats are super versatile and one of the healthiest grains. Oats contain more protein than most other grains. A 3/4 cup gives you 17 g of protein, almost as much as 3 eggs. Oats are packed with dietary fiber (containing more than many other grains) and have a range of cholesterol-lowering properties.



Spelt

PER 174 G: 25 g protein
Spelt, also known as dinkel wheat or hulled wheat, is a species of wheat that has been cultivated since 5000 BC. It can be cooked in the same process as couscous and packs in 25 g of protein per 1 1/2 cups of cooked spelt.

Spelt is a good source of fiber, protein (which it contains more than common wheat), and vitamins and minerals. This grain is also more water-soluble than wheat, which makes it easier for the body to digest.



Triticale

Amount of Protein: 12 g in 1/2 cup (24% DV)
Triticale is a cereal grain created by plant breeders. Triticale flour: A hybrid of wheat and rye, it is higher in gluten than other nonwheat flours. However, it needs to be combined with wheat flour to make a more satisfying texture in baked goods.

It packs twice as much protein as an egg in one 1/2 cup serving. It’s also rich in iron, B-group vitamins (thiamin and folate), potassium and magnesium, and fiber.



Wheat berries

PER 100 G: 13 g protein
A wheat berry is a whole, unhusked wheat kernel, making it a perfect grain if you need fiber, iron, and protein. They look like thick, short grains, similar to brown rice. 

You can get 13 g of protein per 3/4 cup of boiled grain. It is also packed with vitamin E, antioxidants, and magnesium.



Wheat Germ

PER 1 OZ: 6 g protein
Wheat “germ” (short for germination) is the part of wheat that sprouts and grows into a new plant. Despite being the most vitamin and mineral-rich part of the wheat kernel, it’s left out when wheat is processed into white flour. 

Wheat germ is rich in fiber, protein, polyunsaturated fat, vitamin E (a fat-soluble antioxidant), folic acid, magnesium, thiamin, phosphorous, and zinc. There’s no sodium.



Wild rice

PER 160 G: 24 g protein
Despite its name, wild rice is not rice at all. Wild rice is four species of grasses forming the genus Zizania, and the grain that can be harvested from them. Wild rice is generally more expensive than other rice and takes longer to cook. Cultivated wild rice isn’t as expensive (nor as flavorful) as “wild” wild rice.

With a cup of cooked wild rice, you not only get 24 g of protein, but also healthy servings of fibers, magnesium, manganese, zinc, phosphorus, and vitamin B6 that you wouldn’t normally find in processed white rice.


Pseudocereals (Non-Cereal Grain)


Amaranth

PER 193 G: 26 g protein
Amaranth is a group of more than 60 different species of grains that have been cultivated for about 8,000 years. Amaranth is classified as a pseudocereal: it’s not technically a cereal grain like wheat or oats, but it shares a comparable set of nutrients and is used in similar ways. 

Like many other grains, amaranth has been known to be an essential source of protein, magnesium, and iron. This grain can replace rice or potatoes as a side starch in many meals with a considerable boost in nutrients. If you eat about 2 cups of the cereal, you get as much protein as 100 g of steak.

You can often find it in bulk stores in its unprocessed form: you get the hull of the cereal with extra fiber. It’s higher in fiber and protein than wheat and brown rice, it’s loaded with vitamins.

The grain-like seeds have a mild, nutty taste.



Buckwheat

PER 100 G: 13.25 g protein
Buckwheat is NOT a grain nor a form of wheat despite the name. Buckwheat is a type of seed, called a pseudocereal. Other common pseudocereals include quinoa and amaranth.
The seeds themselves are called groats, not related to wheat, so it’s gluten-free. This plant is commonly cultivated in Asia and be used for a variety of cooking like soba noodles.

You can see this high protein vegan wheat all over the world. This grain not only provides over 13 g of protein per 3/4 cup but also iron, fiber, manganese, magnesium, phosphorus, niacin, zinc, folate, and vitamin B6, and antioxidants.



Chia seeds

PER 100 G: 17 g protein
Chia seeds are the edible seeds of Salvia hispanica. Chia seeds are super nutritious and packed in protein, omega-3 fatty acids, antioxidants, fiber, iron, calcium, and magnesium with very few calories. With a 3/4 cup, you get a huge dose of protein.

Once you put them into water/drinks, they absorb water, make a jelly around the seed and help you keep hydrated. Chia seeds are so versatile, nutritious, vegan protein source!

One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. 4:1 ratio would be ideal, but the modern American diet is more like 20:1. That leads to inflammation and weight gain. While eating a serving of salmon every day isn’t exactly convenient, sprinkling chia seeds, among the most highly concentrated sources of omega-3s in the food world, into smoothies, salads, cereals, pancakes, or even desserts is as easy a diet upgrade as you can get.



Quinoa

PER 100 G: 14.1 g protein
Quinoa is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a crop primarily for its edible seeds. The seeds are rich in protein (14g of protein/100 grams), fiber (twice as much fiber as most other grains), B vitamins, and dietary minerals in amounts greater than in many grains.

Great choice for vegetarians, as quinoa is one of only a few plants that are considered a complete protein that has all nine essential amino acids.

It just needs to be quickly boiled and fluffed to pair great with any other food and great for weight loss as well.


SEEDS


Hemp seeds

PER 30 G: 11 g protein
Hemp seeds come from the Cannabis sativa plant, but they don’t produce the “high” effect (if you ask). Hemp is the next best product for those allergic to soy-based offerings. 

Hemp seeds are packed with protein, fiber, and fatty acids, including omega-3s and omega-6s. You only need 2 tablespoons of the seeds to get as much protein as a cup of yogurt. They also offer antioxidant effects.



Pumpkin seeds

PER 64 G: 12 g protein
The seeds are typically flat and asymmetrically oval, have a white outer husk, and are light green in color after the husk is removed. Pumpkin seed shells are safe for most people to eat.

Pumpkin seeds (“pepitas” in Spanish) will provide you with 12 g of protein per 2 tablespoons, magnesium, zinc, iron, potassium, and phosphorus.


Others


Almonds

PER 1 OZ: 6 g protein
Almonds are high in fiber, calcium, vitamin e, riboflavin, and, niacin than any other tree nut. Their high magnesium content helps to reduce blood sugar in diabetics.


Walnut

PER 1 OZ: 12 g protein
Walnuts are healthy food: rich in protein, copper, magnesium, polyphenolic compounds. It helps prevent gallstones and epilepsy, improves bone health, and reduces inflammation.



Cocoa

PER 100 G: 20 g protein
Cocoa contains a significant amount of protein. Unless you add sugar and cream, cocoa is a healthy item you can add to your diet: Antioxidants and minerals that are great for cancer, diabetes, cholesterol, blood pressure, weight loss, skin, and more.



Ezekiel bread

PER 34 G: 4 g protein
It’s a type of sprouted bread, made from various whole grains and legumes that have started germinating (sprouting).

Compared to white bread, Ezekiel bread is much richer in healthy nutrients and fiber without added sugar. This bread is packed in 4 g of protein per slice. Replace it with normal bread and get more protein.

Ezekiel bread contains gluten, so not for people with celiac disease or gluten intolerance.



Mycroprotein

PER 100 G: 11 g protein
Mycoprotein is a form of single-cell protein, also known as fungal protein. This might be harder to find, yet is a great supplement to your smoothie. It is normally sold as a powder and can be added to soups. A 3/4 cup provides 11 g of protein.



Nutritional yeast

PER 15 G: 8 g protein
This yeast is grown specifically to be used as a food product. It is used in cooking and has a cheesy, nutty or savory flavor.
This known cheese substitute can be sprinkled onto any meal for an acidic bite.

Nutritional yeast is a protein-dense product made from a deactivated yeast (Saccharomyces cerevisiae). About a teaspoon provides 8 g of protein. It is also very low in digestible “net” carbs because the carbohydrate it contains is predominantly fiber.

It also contains significant amounts of B vitamins/100 g:

  • Vitamin B1: 1120% DV
  • Vitamin B2: 990% DV
  • Vitamin B6: 840% DV
  • Vitamin B3: 490% DV
  • Vitamin B12: 227% DV
  • Folate: 105% DV



Soy milk

PER 243 G: 8 g protein
Soy milk (also known as soya milk, soymilk and phwear) is cholesterol-free, and has less saturated fat than cow milk, and lowers the LDL in the body. It offers protein as much as lentils and vitamin B6 as well.



Spirulina

PER 100 G: 57 g protein
Spirulina is a biomass of cyanobacteria (blue-green algae). It’s a richer source of protein than most vegetables and a good source of beta-carotene, various minerals, and gamma linolenic acid, an essential fatty acid. Spirulina also contains essential iodine, a nutrient you might lack for a plant-based diet.

If you eat a 3/4 cup of this seaweed, you consume as much protein as almost 3 chicken cutlets, with far fewer calories. You can cook it like kombu.



Sun dried tomatoes

PER CUP: 6 g protein (12% DV)
Tomatoes are packed with the antioxidant lycopene to decrease your risk of bladder, lung, prostate, skin, and stomach cancers, and the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 7 grams of fiber, ¾ of your RDA of potassium—which is essential for heart health and tissue repair—and 50% of your RDA of vitamin C, the superstar antioxidant that prevents DNA damage. They’re also rich in vitamins A and K.



Teff

PER 100 G: 3.87 g protein
A traditional grain from Ethiopia and Eritrea, teff is a grass that you typically see in powder form.

Teff is a more complete amino acid-packed protein than quinoa itself with low calories and high protein. Teff is also a good source of fiber and iron.” All that fiber and protein are great for appetite control.

You consume it like wheatgrass. ¾ of a cup adds an extra boost of protein.



Whey Protein

PER 100 g: 70 g protein
Whey has one of the highest protein contents out of common foods. With a protein density of 70% or higher, a typical serving contains at least 20 g of protein. It also offers calcium, magnesium, and essential amino acid glutathione.

Conclusion: Don't be intimidated by "plant-based" vegan protein source. Even if you are carnival, they offer you not only protein but also other nutritions. It's all about the balance. Get to know more about foods so that you can make better choices on your intake to stay healthy. 


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1 thought on “48 Best Vegan protein sources”

  • very informative. I enjoyed the article. I am fairly new to eating a vegan plant-based diet so any and all nutritional information is very much appreciated

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