A well-balanced vegan diet can give you the fulfillment of making a positive impact on the world and may also allow you to live a longer and healthier life. Being vegan is associated with a wide variety of health benefits, including lower cholesterol levels, lower blood pressure, decreased risk of type 2 diabetes, heart disease, and certain cancers, to name a few. However, one struggle many vegans face is getting enough protein in their diet. Protein is an essential component for almost every part of your body and to function at your absolute best Your skin, bones, muscles, and organs all depend on adequate amounts of protein to function as they are supposed to. Without meat and dairy products, vegans still need to consume sources of protein that contain essential amino acids.
Luckily, there are plenty of plant-based, ethical sources of protein that can help you thrive. Some of the most popular sources of protein for vegans come from nuts, nut butter, seeds, grains, soy products, and legumes. As a vegan, it’s essential to be conscious about getting in your “complete protein” (protein contains all the amino acids your body needs to help maintain your metabolism) every single day to feel and function at your best!
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1. Oats
Source: No-Bake Chocolate Oat Bars
While oats are not a complete protein—meaning it doesn’t contain all nine of the essential amino acids, it’s still considered to be a great plant-based source of protein, especially for vegans. Raw oats especially contain a high amount of protein, with 13.2g per 100g. A cup of raw oats has 10.7g of protein. See our oats recipes for inspiration!
2. Seitan
Source: Root Beer BBQ Seitan ‘Wings’
Seitan, also known as wheat meat or wheat gluten is a meat substitute made from wheat gluten. Seitan’s high gluten content means that it is not suitable for people who are gluten intolerant or celiac. Seitan has 11.28g of protein per 100g, and it’s also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. See our Seitan archives for plant-protein inspiration!
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3. Lentils
Source: Lentil Lasagna Soup
As much as a third of the calories from lentils come from protein, which makes them the third-highest in protein, by weight, of any legume or nut. A half-cup of cooked lentils contains 9.02g of protein per 100g. Check out our lentil recipes here for tasty ways to use these hearty legumes! See our lentil archives for recipe ideas.
4. Hemp Seeds
Source: Raw Hemp Chia Seed Bars
Hemp seeds are a good source of protein, with 31.56g per 100g. These seeds are a complete source of protein, meaning that they provide all nine essential amino acids or building blocks for all proteins. Few plant-based foods are complete sources of protein, making hemp seeds a valuable addition to a vegetarian or vegan diet. With 25% of their calories coming from protein, just 30 grams of hemp seeds, or 2-3 tablespoons, contain around 11 grams of protein. See our hemp seed archives for recipe ideas!
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5. Soybeans
Source: Soybean Noodles in Peanut Butter Spinach Sauce
The soybean is a legume, that grows in pods containing seeds (or “beans” as we call them). Soybeans are an excellent source of high-quality protein, which most legumes lack, making the soybean and its food products a superior protein source for people following a vegan diet. People use soybeans to make many products, such as tofu and tempeh. These products make protein-rich ingredients for many dishes. Soybeans themselves contain 12.95g of protein per 100g when raw, or 16.92g when cooked. Half a cup of raw soybeans has 16.6g of protein, whereas half a cup of cooked soybeans contains 15.65g of protein.
6. Spirulina
Source: Blue Spirulina Smoothie Bowl
Spirulina is a blue-green algae that is very high in protein. Spirulina is a potent source of nutrients. It contains a powerful plant-based protein called phycocyanin. It gives all the essential amino acids that you need. One tablespoon of spirulina, which is about 7g, contains 4.02g of protein, which is 57.5g per 100g. See our spirulina archives for recipe ideas!
7. Quinoa
Source: Apple Cinnamon Quinoa Porridge
Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. Quinoa is one of the few plant sources of complete protein. This means it contains all nine of the essential amino acids your body needs. Even so, quinoa is higher in calories than other protein sources. When cooked, quinoa contains 4.38g of protein per 100g. A cup of cooked quinoa has 7.45g of protein. Check out our quinoa archives for recipe ideas!
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8. Mushrooms
Source: Savory Mushroom Oats
These fungi (and powders derived from them) are considered an excellent source of digestible plant-based protein. When cooked with oil, mushrooms contain 3.74g of protein per 100g and 5.98g per cup. White mushrooms are the most protein-dense mushrooms on a per calorie basis, while oyster mushrooms have the most protein on a per weight basis. Mycoprotein is a source of protein derived from fungi. People often use mycoproteins in meat substitutes. It contains 11g of protein per 100g. Check out our mushroom archives for recipe ideas!
Can Vegans Get Enough Protein?
Source: Physicians Committee/Youtube
Dr. Neal Barnard clears up common myths about plant-based diets, including concerns about protein, calcium, and supplements in a new episode of The Exam Room podcast.
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.
For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster App which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some resources to get you started:
For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!
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8 Crucial Ingredients to Keep Up Your Protein Intake as a Vegan - One Green Planet
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