Discover the Best Vegan Protein Sources for a Healthy Diet

While many people misunderstand the lack of enough plant-based protein sources, the truth is otherwise.

With all the proper research and study, you can see more vegan protein sources available than you can ever imagine.

Vegan protein sources are significant for people following a vegan diet solely based on plant-based food sources.

We all know that proteins help our body build muscles and tissues. They also support weight loss by reducing cravings and making us feel full for longer hours.

Let’s look at some of the most famous Vegan protein sources that can help you with your daily nutritional requirements during a vegan diet.

Recommended List of Best Vegan Protein Sources

The following is a list of different groups of foods with a description of their protein content, along with a depiction of the important nutrients present in each food. The information has been retrieved from the FoodData Central – U.S. Department of Agriculture.

List of Best Vegan Protein Sources

1. Legumes

Legumes are a good source of proteins, fiber, complex carbohydrates, vitamins, and minerals. While most require cooking, canned options are available for those who prefer not to cook at home.

Beans: the exact amount of protein varies depending on the type of beans, from 2.4g in green beans to 8.7g in kidney beans per 100g of the product. Beans are a good source of vitamin B6, vitamin C, iron, and magnesium.
Lentils contain around 9g of protein per 100g cooked serving. This pulse is rich in iron, providing about 3.3 mg per 100g cooked serving, which is approximately 18% of the daily value. Lentils are also a good source of vitamin B6, potassium, and dietary fiber.
Chickpeas: One of the most protein-dense pulses, chickpeas contain 8.9 g of protein per 100g. They are also rich in potassium, magnesium, calcium, iron, dietary fiber, and vitamin B6.
Green peas: not as dense in protein content as the other legumes (5g per 100g). Green peas are particularly dense in vitamin C. They also contain fair amounts of magnesium, vitamin B6, and calcium.

2. Soy Products

Soy products are another well-known source of protein. A variety of soy products are available for use, and some can be homemade.

Tofu: Prepared by coagulating soy milk, tofu can be used in many ways and with different consistency levels. It can be a replacement for cheese. Tofu contains around 8g of protein per 100g. It is also a good source of iron and calcium.
Tempeh: a product of the fermentation of soybeans using a fungus (Rhizopus oligosporus). Tempeh contains 19g of protein per 100g of product. It also provides calcium, iron, and magnesium.
Edamame: Made from boiled soybeans in their pods, edamame contains 11g of protein per 100g and is a good source of minerals, including iron, calcium, and magnesium.

3. Quinoa

Quinoa is well-known for its protein content, with a well-rounded fiber, zinc, and magnesium content. The protein content of quinoa is about 4g of protein per 100g uncooked serving.

4. Nuts

Nuts are a versatile and well-rounded protein source for the vegan diet. They can be used in vegan yogurt salads and as snacks. You can also have your nuts as flour, milk, oil, or butter.

Almonds contain about 21g of protein per 100g and are also rich in fiber, iron, and zinc.
Peanuts: Contain 25g of protein per 100g servings. Peanuts are also dense in calcium, iron, magnesium, zinc, vitamin E, folate, vitamin B6, and thiamine.
Walnuts: With an amount of 15g of protein per 100g, walnuts are rich in phosphorus, manganese, iron, and vitamin E.
Cashews: Contain 18g of protein per 100g serving. It also contains fair amounts of iron, magnesium, phosphorus, zinc, and copper.
Pistachios: Composed of 20g of protein per 100g of product. Pistachios are good iron, zinc, selenium, magnesium, and calcium sources.
Pecans: Contains 9g of protein per 100g of product, pecans are also a good source of manganese, zinc, and thiamin.
Macadamia nuts contain 7g of protein per 100g serving and are also a good source of iron, magnesium, and manganese.
Hazelnuts Contain 16g of protein per 100g serving and are a good source of iron and calcium.
Brazil nuts: Account for 14g per 100g serving. Another good source of iron, calcium, zinc, and phosphorus.

5. Seeds

Seeds are another essential protein source for the vegan diet. They contain proteins and several essential nutrients, including fatty acids, including Omega-3, -6, and -9 fatty acids.

Chia seeds: Contain 18g of protein per 100g serving. They are also a good source of iron, calcium, magnesium, zinc, and omega-3 fatty acids.
Flax seeds: Account for 18g of protein per 100g serving. Another good source of calcium, iron, magnesium, phosphorus, zinc, thiamine, and vitamin B6.
Pumpkin seeds: A robust source of protein, having 29g per 100g serving. It is also an excellent iron, magnesium, phosphorus, and zinc source.
Sunflower seeds: Composed of 20g of protein per 100g serving. Excellent source of linoleic acid, phosphorus, and zinc.
Hemp seeds: Another robust source of protein, with 31g per 100g serving. Excellent source of iron, magnesium, phosphorus, thiamine, and linoleic acid.
Poppy seeds Contain 18g of protein per 100g serving and are dense in calcium. They contain the daily dietary recommendation (around 1440 mg) in a 100g serving.
Sesame seeds contain 17g of protein per 100g serving and are well-known for their high calcium and zinc content.
Pine nuts: Composed of 13g of protein per 100g product. It is also an excellent source of iron, magnesium, and phosphorus.

6. Whole Grains

Whole grains are a good source of protein, fiber, complex carbohydrates, minerals, and vitamins.

Whole wheat: Contains 15g of protein per 100g serving. It is also a good iron, zinc, molybdenum, and selenium source. Some grains are fortified with vitamins as well.
Wild rice provides 4g of protein per 100g serving and is a good source of magnesium and phosphorus.
Amaranth: Composed of 13g of protein per 100g of product. It is also a good source of magnesium and phosphorus.
Spelt contains 14g of protein per 100g serving. It also contains phosphorus and zinc.
Buckwheat: Contains 13g of protein per 100g serving. Good source of magnesium, phosphorus, and zinc.

7. Nutritional Yeast

Often used as a cheese substitute, nutritional yeast has a similar texture to cheese and contains proteins, minerals, and vitamins.

Nutritional yeast contains about 40-50g of protein per 100g serving. It is also an excellent source of potassium, niacin, riboflavin, and vitamin B12.

8. Edible mushrooms

While several different types of edible mushrooms exist, most contain a fair amount of protein. Vitamins and minerals vary depending on the specific mushrooms, but most contain reasonable amounts of iron, potassium, and magnesium. The protein content of mushrooms is variable, but it is around 2-3g per 100g serving for most of them. Dried mushrooms contain more protein, as they lose their weight in water.

9. Hemp

Edible hemp contains considerable protein per serving and fiber, fatty acids, vitamins, and minerals. Commercial edible hemp does not contain the psychoactive substances found in marihuana. As mentioned earlier, hemp seeds contain 31g of protein per 100g serving. Hemp oil primarily contains fatty acids with shallow protein content.

10. Spirulina

An alga or cyanobacterium, spirulina is used as a whole food or supplement. It is known for its high water content and proteins, minerals, vitamins, and antioxidants.

Spirulina powder contains about 57g to 70g of protein per 100g of dry weight, making it an excellent protein source for a vegan diet. It is also dense in potassium, riboflavin, niacin, iron, and phosphorus.

11. Vegetables

While not as protein-dense as other sources, vegetables like broccoli, spinach, brussels sprouts, and asparagus still contribute to overall protein intake.

Brussels sprouts: 3.3g of protein per 100g serving.
Broccoli: 2.8g of protein per 100g serving.
Spinach: 2.8g of protein per 100g serving.
Asparagus: 2.2g of protein per 100g serving.
Avocado: 2g of protein per 100g serving.

General Considerations for Getting the Best of Your Vegan Diet

Balancing your diet with nutrient-dense foods is an excellent approach to getting up to the recommended daily intake.
Mixing different protein sources is an excellent strategy to achieve your daily protein requirements.
It is recommended that people be aware of their food allergies, as many of these foods are known to cause allergic reactions in some people. Always seek guidance from your healthcare professional.
Be aware that several nutrients, such as vitamin B12, vitamin D, and Omega-3 fatty acids, are low or nonexistent in vegetable sources.

Summing it up

In conclusion, vegans have many different protein sources. Mixing plates containing many of these sources is an excellent strategy for achieving your daily protein intake and the essential nutrients you need for a healthy life.

Consult your doctor and nutritionist to ensure that you are getting the recommended daily intake of every nutrient and that you are enjoying your dieting approach.