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Apr 27, 2024 · Other plant-based protein sources. Nutritional Yeast: The most underestimated source of plant-based protein with 60 grams (!!!) of protein/100 g. You can add it to sauces, salad dressing, or simply sprinkle it on top of pasta. Hummus: Whether you use homemade or store-bought hummus, a few tablespoons can add a nice protein kick to sandwiches ...
- Overview
- Nuts and seeds
- Nondairy milks
- Legumes
- Soy products and vegan meat alternatives
- High protein grains
- High protein fruits and vegetables
- The bottom line
When I first adopted a plant-based diet, I wasn’t sure how to best replace animal products with vegan ones.
Fortunately, it turned out to be easy to get enough protein without meat, fish, dairy, or eggs. Even better, I quickly discovered that vegan protein sources are delicious and incredibly easy to prepare.
The average person needs approximately 0.45–0.73 grams of protein per pound of body weight (1.0–1.6 grams per kg) daily, depending on your physical activity level. That’s about 70–113 grams for a 155-pound (70-kg) individual (1).
Because there are so many protein-rich plant foods, you can easily get enough protein on a vegan diet. Plus, experts agree that a well-planned plant-based diet provides all of the nutrients you need, including protein (2, 3, 4).
Nuts and seeds are naturally rich in protein.
You can enjoy them on their own, blended into nut butters, mixed into yogurt, oatmeal, or trail mix, or added to smoothies, salads, grain dishes, and homemade veggie burger patties.
Here’s the amount of protein found in a 1-ounce (28–30-gram) serving of various nuts and seeds (5, 6, 7, 8, 9, 10, 11, 12):
•Walnuts: 4.5 grams
•Almonds: 6 grams
•Cashews: 4.5 grams
A growing number of nondairy milks are available today, but not all of them are great sources of protein.
If you’re hoping to use nondairy milk as a source of protein, be sure to buy one of the varieties below. These can be used just like dairy milk in coffee, soup, and batter for baked goods, as well as smoothies, cereal, and cream sauces.
Here’s the protein found in 1 cup (240 mL) of the nondairy milks highest in protein (13, 14):
•Soy milk: 6 grams
•Pea milk: 8 grams
SUMMARY
Legumes, which include beans, peas, and lentils, are great sources of protein for people on plant-based diets.
Plus, you can eat cooked legumes on their own, as part of a marinated grain salad (or other salads), and in burritos, quesadillas, soups, and nachos.
The list below outlines the protein content of 1/2 cup (80–93 grams) of a variety of canned legumes (15, 16, 17, 18, 19, 20):
•Black beans: 8 grams
•Pinto beans: 7 grams
•Chickpeas: 7.5 grams
Vegan meats go beyond packaged plant-based burgers and hotdogs.
Soy foods like tofu and tempeh work well in breakfast scrambles, roasted in the oven, and in stir-fries, burritos, and sandwiches. Seitan, a savory protein made from vital wheat gluten, is great in soups, salads, grain dishes, tacos, and sandwiches.
Similar serving sizes of various vegan meats provide the following amounts of protein (21, 22, 23, 24, 25):
•Tofu (3 ounces or 85 grams): 4 grams
•Tempeh (3/4 cup or 100 grams): 13 grams
•Seitan (3 ounces or 100 grams): 19 grams
Grains are a lesser-known source of plant protein but offer a great way to supplement your protein intake.
You can use cooked grains as the base of a meal, incorporate them into homemade veggie burgers and granola bars, top salads and soups with them, stuff bell peppers with them, and eat them in breakfast bowls and burritos.
Here’s the protein content of a 1/2 cup (100–126 grams) of several popular grains when cooked (26, 27, 28, 29, 30, 31, 32):
•Quinoa: 4.5 grams
•Brown rice: 3 grams
•Amaranth: 4.7 grams
All fruits and veggies contain small amounts of protein, but some more than others.
Fruits and vegetables are most often enjoyed raw, cooked, or blended into smoothies and sauces. You can enjoy them at any meal or snack.
Similar serving sizes of high protein fruits and veggies pack the following amounts of protein (33, 34, 35, 36, 37, 38, 39):
•Broccoli (1 raw cup or 90 grams): 2.5 grams
•Sweet potato (1 medium-sized, cooked, 150-gram potato): 2 grams
•Artichoke (1 small veggie, 90 grams): 3 grams
Many people on vegan diets wonder how to get enough protein.
You’ll be glad to know that eating a variety of protein-rich plant foods provides more than enough of this nutrient to meet the recommended daily needs.
People also ask
What is a good source of protein on a plant-based diet?
What foods are high in protein?
Are grains a good source of protein?
Apr 2, 2024 · Peanut butter is easy to add to a variety of other foods, and peanuts themselves taste great. 4. Almonds. There are 21.1 grams of protein in 100 grams of almonds, and even almond milk has a decent amount. The biggest downside with using nuts as a protein source is that they contain a lot of calories and omega 6 fats.
Mar 16, 2021 · One for every taste. Soy is also low in fat and free of saturated fat and cholesterol. Here’s how much protein each form contains: Firm Tofu: 12 grams per ½-cup serving. Tempeh: 15 grams per 3-ounce serving. Edamame: 17 grams per 1-cup serving. Soymilk: 8 grams per 1 cup.
Aug 28, 2023 · Whereas, fruits and vegetables often have no protein. Not all protein sources include all 20+ essential amino acids. For this reason a variety of protein foods is recommended to ensure optimal protein intake. High protein foods chart. Below is your high protein food list – with a free download and printable PDF version at the end of this article.
Dec 20, 2019 · The vegan protein sources chart below gives you more details about how much protein you will get per typical serving of each ingredient. Top 20 Best Vegan Protein Sources per 100g. Find below the highest vegan protein sources per 100g. Spirulina (dried): 55-66g / 100g ; Nutritional Yeast (powder): 45-55g / 100g
Feb 15, 2022 · So, if you were to meet all of your protein needs by eating primarily grains and veggies, you could still fall short of this one amino acid! Therefore, it is recommended to eat 2-3 servings of legumes per day. One serving can look like this: 1 cup soy milk. 2 tbsp peanut butter.
