Vegan Protein Sources

According to research, by 2050, the global population is projected to surpass 9 billion, resulting in a 70% increase in food, feed, and fibre demand worldwide. Given the challenges and costs associated with animal proteins, there’s a growing focus on plant proteins as an alternative to enhance human nutrition. This has led to a closer look at the nutritional value of proteins from different plants. 

Vegan protein sources offer a diverse and nutritious option for individuals following plant-based diets. Legumes like chickpeas and lentils, soy-based products such as tofu and tempeh, and pseudocereals like quinoa provide essential amino acids and a range of vitamins and minerals. Vegan sources of proteins also find applications in various industrial uses, including food supplements, edible coatings/films, bioactive peptides, stabilisers, emulsifiers, hydrogels, and adhesives. In this blog, we shall look at a list of high protein vegan sources, their associated health risks, and expert reviews on the best vegan protein sources. 

What are Vegan Protein Sources?

Plant-derived proteins have become increasingly popular due to their versatile uses and environmentally friendly nature. These proteins, sourced from grains, seeds, legumes, nuts, pulses, and vegetables, are gaining attention for edible and non-edible applications. Their biodegradability is a notable advantage. As global protein demands rise, plant proteins become crucial when traditional animal sources fall short.

Beyond the quantity of protein consumed, its quality is vital for overall health. Quality protein offers sufficient essential amino acids that are easily digestible and utilised for protein synthesis. Amino acids, the building blocks of proteins, determine their quality. Plant proteins, while diverse, may lack specific essential amino acids like lysine, cysteine, methionine, and threonine, making them incomplete. Even though soy proteins are considered more complete, their overall crucial amino acid content is relatively lower than animal-based proteins. Understanding these aspects is essential for making informed dietary choices, especially when following a Protein Diet plan. 

20 Best Protein Sources for Vegans

There are various protein sources for vegans available around us. Vegan protein foods are plant based protein sources that do not involve any animal products. These foods are rich in protein and are suitable for those following a vegan or vegetarian diet.  There often exists a misconception that a meatless diet cannot provide you with the daily value of protein required by the body. But, with the proper research on vegan protein sources, it’s totally possible to get an essential amount of the protein from plant based protein sources or a plant based protein powder. Here’s a list of 20 high protein vegan sources that you can easily get:

1. Tofu
2. Lentils
3. Nutritional yeast
4. Beans
5. Hemp seeds
6. Spirulina
7. Amaranth and quinoa
8. Oats 
9. Soy milk
10. Nuts and dry fruits
11. Chia seeds
12. Whole Grains
13. Green Veggies
14. Sprouted Bread
15. Brown and wild rice
16. Seitan
17. Chickpeas
18. Legumes
19. Mycoprotein
20. Potatoes

Let us look at each of these vegan protein sources in great detail.

1. Tofu

Tofu is made from soybeans and is one of the popular protein sources for vegans. It comes in different textures, from silken to extra-firm, suitable for various recipes. Tofu nutrition has essential amino acids and also provides calcium and iron. Its ability to absorb flavours enhances the taste of your dishes, ideal for recipes that include stir-fries, scrambles, and desserts. 

Serving Size	100 grams
Calories	83
Fats	5.3 grams
Carbohydrates	1.2 grams
Proteins	10 grams

2. Lentils

One of the best vegan protein sources, Lentils are a good source of protein, fibre, iron, and folate. There are many types of legumes available in various colours, including brown, green, and red. Lentils can be used in soups, stews, salads, vegan chilaquiles, and as a meat substitute in burgers. They are a staple in many vegan diets, offering around 9 grams of protein per 100 grams when cooked.

Serving Size	100 grams
Calories	116
Fats	0.38 grams
Carbohydrates	20.1 grams
Proteins	9.02 grams

3. Nutritional Yeast

Nutritional yeast is a deactivated yeast that is one of the best vegan protein sources and also has vitamins B, and fibre. It has a nutty, cheesy flavour and can be used as a vegan cheese substitute. It is also gluten-free and low in calories. You can add or sprinkle it on pasta, or popcorn, or incorporate it into sauces and chutneys. One such example could be the peanut chutney beside a gluten-free keto dosa mix recipe! 

Serving Size	100 grams
Calories	398
Fats	5.8 grams
Carbohydrates	37 grams
Proteins	47 grams

4. Beans

Beans are the seeds of the legume family, which also includes peas, lentils, and peanuts. Beans, such as black beans, kidney beans, and pinto beans, are excellent vegan protein sources. If you are looking for a healthy and delicious way to add more protein to your diet, beans are one of the high protein vegan foods. Also, they are a good source of fibre, and nutrients, and can help you feel full.

Serving Size	100 grams
Calories	95
Fats	0.4 grams
Carbohydrates	21.3 grams
Proteins	4.8 grams

5. Hemp seeds

Hemp seeds are the seeds of the hemp plant, Cannabis sativa, packed with protein and healthy fats. They are high in protein, omega-3 fatty acids, and minerals. Hemp seeds are a versatile ingredient that can be eaten raw, cooked, or ground into a powder. They have a nutty texture and mouthfeel and can be added to smoothies, yoghurt, oatmeal, or salads.

Serving Size	30 grams
Calories	166
Protein	9.5 grams
Carbohydrates	2.6 grams
Fats	15 grams

6. Spirulina

Spirulina is a blue-green algae known for its rich protein content. It contains all nine essential amino acids, which are the amino acids that your body cannot produce on its own. Besides being one of the best vegan protein sources, Spirulina is also a good source of vitamins, including vitamin A, vitamin B12, and vitamin K. It is also a good source of minerals, including iron, potassium, and magnesium. Spirulina is often consumed as a powder or tablet and added to smoothies or juices.

Serving Size	100 grams
Calories	290
Fats	3.7 grams
Carbohydrates	23.9 grams
Proteins	57.5 grams

7. Amaranth and Quinoa

Amaranth and quinoa are complete protein sources for vegans, containing all essential amino acids, and some of the best high protein vegan foods that you may include in your diet. They are both pseudocereals, which means that they are not true cereals but are similar in nutritional value and culinary use. They are gluten-free grains and provide fibre, iron, and magnesium. Both can be used as a base for salads, porridge, or as a side dish. 

Here is the nutritional value of Amaranth and Quinoa; 

	Amaranth	Quinoa
Serving Size	100 grams	100 grams
Calories	100	120
Fats	1.6 grams	1.9 grams
Carbohydrates	18.4 grams	21.3 grams
Proteins	3.7 grams	4.1 grams

8. Oats 

Oats are whole grain that is a good source of fibre, vitamins, and minerals. Oats come in a variety of forms, including whole oats, rolled oats, oat bran, and oat flour. Whole oats are the most nutritious form of oats, but they can be more difficult to digest. Oats are also a good source of protein, especially for plant-based diets, they contain beta-glucans, which have heart-healthy benefits. You can get oats nutrition by using them in oatmeal, granola, or as a binder in vegan baking.

Serving Size	100 grams
Calories	389
Fats	6.9 grams
Carbohydrates	66.3 grams
Proteins	16.9 grams

9. Soy milk

Soy milk is a plant-based milk that is made from soybeans. It is one of the high protein vegan foods that contain fibre, and vitamins. Soy milk can be used in recipes for coffee, and cereals, and as a milk substitute. When buying soy milk, read the label carefully. Some soy kinds of milk are fortified with vitamins and minerals, while others are not.  

Serving Size	100 grams
Calories	40
Fats	1.6 grams
Carbohydrates	3.2 grams
Proteins	2.8 grams

10. Nuts and Dry Fruits

Nuts (e.g., almonds, peanuts, cashews) and dry fruits are high protein sources for vegans among many available options. Dried fruits offer concentrated nutrients, including some protein. It is important to note that the protein content of nuts and dry fruits can vary depending on the variety and the way they are processed. When choosing nuts and dry fruits, choosing ones that are unsalted and unsweetened is important. Salted nuts and dry fruits can be high in sodium, and sweetened nuts and dry fruits can be high in sugar.

	Walnuts	Cashews
Serving Size	100 grams (makes 3 servings)	100 grams (makes 3 servings)
Calories	654	553
Fats	65.2 grams	43.9 grams
Carbohydrates	13.7 grams	30.2 grams
Proteins	15.2 grams	18.2 grams

11. Chia seeds

Out of the many vegan protein sources, Chia seeds are another great pick. They contain about 14 grams of protein per ounce, more than most other plant-based foods. Chia seeds nutrition includes fibre, omega-3 fatty acids, and antioxidants. Chia seeds are a versatile food that can be enjoyed in a variety of ways. They can be added to yoghurt, oatmeal, smoothies, or baked goods. They can also be sprinkled on salads or used to make chia pudding. 

Serving Size	30 grams
Calories	136
Protein	6.1 grams
Carbohydrates	0.2 grams
Fats	9.9 grams

Now that we know that chia seeds are one of the high protein vegan foods, consider exploring the Benefits of Chia Seeds as well! 

12. Whole Grains

Whole grains are a good source of protein. They contain about 3-6 grams of protein per serving. Whole grains are also a good source of fibre, vitamins, and minerals. Some of the best vegan protein sources (in the whole grains category) are quinoa, oats, wheat, barley, and brown rice. 

	Barley	Wheat
Serving Size	100 grams	100 grams
Calories	354	399
Fats	2.3 grams	2.2 grams
Carbohydrates	73.5 grams	71.2 grams
Proteins	9.9 grams	12.6 grams

13. Green Veggies

Green vegetables like broccoli, spinach, and kale contain protein along with vitamins, minerals, and antioxidants. Green vegetables like broccoli, spinach, kale, and peas contain protein; on average, they provide about 2-3 grams of protein per 100 grams. They are essential for a well-rounded vegan diet and can be used in salads, stir-fries, and smoothies. They make the list of high protein vegan sources more interesting as you can add them easily to your meals.

Here is the nutritional value of kale; 

Serving Size	100 grams
Calories	35
Fats	0.5 grams
Carbohydrates	8.8 grams
Proteins	2.9 grams

14. Sprouted Bread

Sprouted bread is a good source of protein out of the many vegan protein sources. Sprouted bread is made with whole grains that have been allowed to germinate, or sprout. This process breaks down the starches in the grains and makes the protein more digestible. One slice of sprouted bread contains about 2-3 grams of protein. This is slightly higher than the amount of protein in regular bread. Sprouted bread is also a good source of fibre, vitamins, and minerals.

Serving Size	100 grams (2 slices)
Calories	120
Fats	0.4 grams
Carbohydrates	23 grams
Proteins	5 grams

15. Brown and Wild Rice

Both brown rice and wild rice are one of the best and high protein vegan foods. On the one hand, brown rice is a good source of protein, providing 2.3 grams of protein per cup whereas, wild rice is slightly higher in protein, providing 4.3 grams of protein per cup. Both brown rice and wild rice are also good sources of fibre, providing 3.5 grams and 4.5 grams per cup, respectively.

	Brown Rice	Wild Rice
Serving Size	100 grams	100 grams
Calories	111	103
Fats	0.8 grams	0.7 grams
Carbohydrates	23.5 grams	23 grams
Proteins	2.3 grams	4.3 grams

16. Seitan

Seitan is a complete protein, meaning it contains all nine essential amino acids and this makes it one of the best vegan protein sources. It is also a good source of fibre and iron. It has a meaty texture and can be used in dishes like stir-fries, sandwiches, and kebabs. When choosing seitan, it is important to choose brands that are made with whole wheat gluten. Some brands may contain added sugar or preservatives

Serving Size	100 grams
Calories	370
Fats	1.9 grams
Carbohydrates	13 grams
Proteins	75 grams

17. Chickpeas

Here’s another one of the best vegan protein sources, Chickpeas! They are a legume, which simply means they are a member of the pea family. Chickpeas are a good source of protein, fibre, vitamins, and minerals. A 1-cup serving of cooked chickpeas contains about 14 grams of protein. This is more protein than a serving of chicken or beef! 

Let us look at the Chickpea Nutrition table, for a serving of 100 grams; 

Serving Size	100 grams
Calories	164
Fats	2.6 grams
Carbohydrates	27.4 grams
Proteins	8.9 grams

18. Legumes

Legumes are a family of plants that includes beans, peas, lentils, and peanuts. They are high protein vegan sources, rich in fibre, vitamins, and minerals. If you are looking for a healthy and nutritious way to add more protein to your diet, legumes are a good option and are easily available from the list of vegan protein sources. They can be eaten cooked or sprouted, and they can be used in a variety of dishes, such as soups, stews, salads, and curries.

Serving Size	100g
Calories	139
Carbohydrates	25.2g
Proteins	9.5g
Fats	0.4g

19. Mycoprotein

Mycoprotein is a another one of best protein sources for vegans. It is a fungus-based product often used as a meat substitute. It is derived from Fusarium venenatum, a naturally occurring fungus. Mycoprotein has a meaty texture and is commonly used in vegetarian and vegan dishes, providing a good source of protein and other nutrients.

The nutritional composition may vary slightly among specific products, but a 3.5 oz (100 g) serving provides around 15–16 g of protein and 5–8 g of fibre. While concerns about mycoprotein safety and food allergies have been raised, studies indicate that adverse reactions are rare.

Serving Size	100 grams
Calories	80-100
Fats	1-2 grams
Carbohydrates	3-5 grams
Proteins	13-15 grams

20. Potatoes

Potatoes, a staple in many diets, offer a surprising amount of protein for a vegetable. They are a versatile and economical energy source, and when prepared in various ways, they can contribute to a well-rounded vegan diet. While not as high in protein as other sources, potatoes also provide essential vitamins, minerals, and fibre.

Serving Size	100 grams
Calories	77 calories
Fats	0.1 grams
Carbohydrates	17 grams
Proteins	2 grams

How To Check If You Are Eating Enough Protein In Your Vegan Diet?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kg of body weight. For example, if you weigh 150 pounds, which is about 68 kg, your RDA for protein is 54 grams. Getting a blood test to check the protein is the most accurate method to check the protein level, but given that you cannot get it daily, using a Protein Calculator is the best pick. So, look at the steps required to calculate your protein intake daily using a protein calculator.

Step 1: Determine Your Protein Needs

• Calculate Your Basal Metabolic Rate (BMR): The calories your body needs at rest. You can use online calculators or consult a healthcare professional for more precise measurements.
• Consider Your Activity Level: If you have a sedentary lifestyle, multiply your BMR by 1.2. If you are lightly active, use 1.375; moderately active, use 1.55; very active, use 1.725; and highly active, use 1.9. This will give you an estimate of your Total Daily Energy Expenditure (TDEE).
• Determine Your Protein Percentage: Protein intake recommendations typically range from 10% to 35% of your daily calorie intake. Depending on your goals, you can adjust this percentage. For general health, 10-20% may suffice, while athletes or those looking to build muscle might aim for 25-35%.

Step 2: Calculate Your Daily Protein Requirement

Once you have your TDEE and desired protein percentage, you can calculate your daily protein requirement:

• Multiply your TDEE by your chosen protein percentage to determine how many calories should come from protein.
• Divide the calories from protein by 4 (since there are approximately four calories in 1 gram of protein) to find the number of grams of protein you should consume daily.

Example: Let’s say your TDEE is 2,000 calories, and you choose a protein percentage of 20%.

• 20% of 2,000 calories = 400 calories from protein per day.
• 400 calories / 4 = 100 grams of protein per day.

So, in this example, you should consume around 100 grams of protein daily.

Adjust your protein intake based on your goals. Consult with a registered dietitian or healthcare professional for personalised guidance, especially if you have specific dietary needs or health concerns. Ask for a list of high protein vegan sources that match your nutritional needs!

Benefits of Vegan Protein Sources

Protein is essential for various functions like repairing and building tissues, including muscles, skin, and organs; it transports essential molecules like oxygen (haemoglobin) and lipids (lipoproteins) throughout the body. Now that we know why protein is essential, let us understand the benefits of vegan protein sources;

1. Support Healthy Heart Function
2. Reduces Inflammation
3. Vegan Protein Sources are Gut Friendly
4. Weight Management
5. Anti-Cancer Properties, Lowers Cholesterol
6. Environment-Friendly

Let us look at each of these in detail-

1. Supports Healthy Heart Function 

Vegan protein sources are low in saturated fat and Cholesterol, two risk factors for heart disease. They are also high in fibre, which can help to lower cholesterol levels. Some high protein vegan foods, such as soy protein, have been shown to have specific benefits for heart health. For example, soy protein has been shown to lower blood pressure and reduce the risk of heart attack and stroke.

2. Reduces Inflammation 

Inflammation is a normal immune response, but chronic inflammation can damage cells and tissues and increase the risk of heart disease, cancer, and arthritis. Vegan protein sources are rich in antioxidants, which can help to reduce inflammation. Additionally, some plant proteins, such as omega-3 fatty acids found in flaxseeds and chia seeds, have also been shown to have anti-inflammatory properties.

3. Vegan Protein Sources are Gut Friendly 

Vegan protein sources are high in fibre, essential for gut health. Fibre helps to keep the digestive system healthy by feeding the beneficial bacteria in the gut. Additionally, some plant proteins, such as soy protein, have been shown to promote the growth of beneficial gut bacteria.

4. Weight Management

Protein is a nutrient that helps you feel full, so eating plenty of protein can help you control your calorie intake and lose or maintain a healthy weight. Vegan protein sources are just as effective as animal protein sources. Some studies have shown that people who follow a vegan diet tend to be thinner than people who follow a non-vegetarian diet

5. Anti-Cancer Properties, Lowers Cholesterol  

Some plant proteins have been shown to have anti-cancer properties. For example, soy protein has been shown to inhibit the growth of cancer cells in the breast, prostate, and colon. They also helps in lowering cholesterol, which is great for keeping our hearts healthy. Many studies have looked into how eating plant proteins can help lower the risk of heart and metabolic issues. A 2017 study was one of the first to bring together the findings on replacing animal protein with plant protein.

6. Environment-Friendly 

Choosing vegan protein sources supports sustainable food production practices, benefiting the planet and future generations. Further, having the best vegan protein sources has a lower environmental footprint than animal-based proteins, helping reduce greenhouse gas emissions and conserve resources.

Overall, vegan protein foods offer a variety of health benefits. They are low in saturated fat and Cholesterol, high in fibre, and rich in antioxidants. These properties make them a good choice for people looking to improve their heart health, reduce inflammation, maintain a healthy weight, and protect themselves from cancer.

How to Include Vegan Protein Sources in your Diet?

If you are willing to try vegan cuisine, here are a few fantastic recipes. These vegan recipes offer various flavours and options, proving that plant-based eating can be delicious, satisfying, and suitable for all occasions! 

1. Mediterranean Tofu Scramble
2. Garden Green Salad recipe
3. Oats Recipe 
4. Chana Masala Recipe 

Let us look at each of these recipes prepared using high protein vegan sources-

1. Mediterranean Tofu Scramble

Perfect for breakfast or brunch, this vegan dish features crumbled tofu infused with aromatic garlic and oregano, combined with colourful cherry tomatoes, spinach, olives, and sun-dried tomatoes. It’s a satisfying and savoury way to kickstart your day. 

Ingredients:

• One block of firm tofu crumbled
• One tablespoon of olive oil
• One small onion, diced
• Two cloves garlic, minced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup spinach, chopped
• 1/4 cup black olives, sliced
• 1/4 cup sun-dried tomatoes, chopped
• One teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil leaves for garnish (optional)

How to Make It:

1. Heat olive oil in a pan over medium heat. Add diced onions and minced garlic. Sauté until onions turn translucent.
2. Add crumbled tofu to the pan and cook for about 5 minutes, stirring occasionally.
3. Add cherry tomatoes, spinach, black olives, and sun-dried tomatoes to the pan. Cook for an additional 2-3 minutes.
4. Season the mixture with dried oregano, salt, and pepper. Stir to combine and cook for another 2 minutes.
5. Serve the Mediterranean tofu scramble in a bowl, garnish with fresh basil leaves if desired, and enjoy!

2. Garden Green Salad recipe

Packed with various crisp mixed greens, cherry tomatoes, cucumber, bell peppers, and carrots, this salad gives you a colourful treat and the goodness of veggies. You may toss this with your favourite dressing to make a perfect side dish or light meal! 

Check out this Garden Green Salad recipe if you wish to learn more about this recipe! 

Ingredients:

• Mixed greens (e.g., lettuce, spinach, arugula)
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Bell peppers, sliced
• Carrots, shredded
• Your choice of salad dressing

How to Make It:

1. Wash and prepare the vegetables. (chopping, cutting or peeling)
2. Combine the mixed greens, cherry tomatoes, cucumber, red onion, bell peppers, and shredded carrots in a large bowl.
3. Add your favourite salad dressing over the salad, and toss everything together until well coated with the dressing.
4. Serve the garden green salad as a refreshing and healthy side dish.

3. Oats Recipe 

Breakfast is the day’s most important meal, and this Oats Recipe can make it both nutritious and delightful. This oatmeal recipe is super easy and tastes good; let us look at the ingredients and steps to follow; 

Ingredients

• 1/2 cup of oats (the kind you use for oatmeal)
• 1 cup of almond milk (you can use any milk you like)
• One tablespoon of maple syrup (or a sweetener you like)
• 1/2 teaspoon of vanilla extract (it makes it taste yummy)
• Some fresh fruit (like sliced bananas or berries)
• A few nuts or seeds (like almonds or chia seeds)

How to Make It:

1. Put the oats and almond milk in a pot or microwave-safe bowl.
2. Heat it on the stove or microwave until it’s warm and soft (about 2-3 minutes).
3. Stir in the maple syrup and vanilla extract. They make it taste sweet and yummy.
4. Top your oatmeal with fresh fruit and nuts or seeds. It makes it even better!
5. Enjoy your warm and delicious oatmeal. It’s a cosy and filling breakfast that’ll start your day right.

4. Chana Masala Recipe

Chana Masala is a tasty dish from India. It’s like a spicy stew made with those little round beans and chickpeas. The unique part is the sauce. It’s made by mixing tomatoes, tomato sauce, and some water. We add spices like garam masala (a mix of spices), cumin, coriander, turmeric (it’s yellow), and, if you wish, a bit of paprika for some heat. Let us at how to make this dish;  

Ingredients:

• 2 cups cooked chickpeas (canned or cooked from dried)
• One onion, finely chopped
• Two cloves garlic, minced
• 1-inch piece of ginger, grated
• One can (14 ounces) diced tomatoes
• 1/2 cup tomato sauce
• 1/2 cup water
• One teaspoon of ground cumin
• One teaspoon of ground coriander
• 1/2 teaspoon ground turmeric
• Salt and pepper to taste
• Cooked rice or naan bread for serving

How to Make It:

1. Heat oil in a large pan over medium heat. Add chopped onions and sauté until they become translucent.
2. Add diced tomatoes, tomato sauce, and water to the pan. Stir in all the spices: garam masala, cumin, coriander, turmeric, paprika, salt, and pepper.
3. Add the cooked chickpeas and simmer for about 15-20 minutes, allowing the flavours to meld and the sauce to thicken.
4. Serve the Chana Masala hot, accompanied by cooked rice or naan bread.

Check out the detailed Chana Masala Recipe to learn more about the recipe, tips to improve it, and how to reduce the calorie content! 

Health Risks of Vegan Diet Protein Sources

While a vegan diet or introducing high protein vegan sources in your diet can have many health benefits, it also carries certain risks and challenges that individuals should be aware of and manage. Here are some of the potential risks associated with a vegan diet and consuming vegan protein sources; 

1. One of the most significant risks of a vegan diet is needing more protein. Getting enough protein can be a concern for some vegans. Plant based protein sources are available, but individuals should ensure they incorporate protein-rich foods like beans, lentils, tofu, tempeh, and nuts into their diet.
2. Iron Absorption: Plant-based iron (non-heme iron) is less readily absorbed by the body compared to heme iron found in animal products. Consuming iron-rich foods and vitamin C-rich foods, such as citrus fruits and bell peppers, is helpful to enhance iron absorption.
3. Calcium: Vegans may have a lower intake of calcium, which is crucial for bone health. To address this, they should include calcium-fortified foods like plant-based milk alternatives, tofu, and leafy greens in their diet.
4. Vitamin B12 Deficiency: Vitamin B12 is primarily found in animal products. Vegans should consider taking B12 supplements or consuming fortified foods like breakfast cereals and plant-based milk to prevent deficiency, which can lead to anaemia and neurological issues.
5. Digestive Issues: A sudden increase in dietary fibre from high protein vegan foods can lead to digestive discomfort for some individuals. Gradually increasing fibre intake and staying hydrated can reduce this risk.

Expert Review on Vegan Protein Sources

Nutrition experts suggest combining different protein rich foods to get all the essential amino acids from plant-based foods. For example, legumes like soy lack some amino acids in grains, and vice versa. Mixing them in your diet helps balance the amino acid profile and ensures a good mix. Some plant proteins, like those from wheat gluten, peanuts, wheat-based foods, and soy isolates, are easier to digest (94–99%) than those in beans and lentils. This info can guide you in choosing various plant foods for a well-rounded and easily digestible protein intake. Here are some tips if you’re willing to introduce foods that are considered as ‘high protein vegan sources’ to your diet; 

1. Diversify Your Plant Based Protein Sources: Incorporate a variety of plant-based protein foods into your meals. This can include beans, lentils, tofu, tempeh, seitan, chickpeas, quinoa, nuts, seeds, and whole grains like brown rice and oats.
2. Experiment with Tofu and Tempeh: Tofu and Tempeh are versatile protein sources. Try marinating and grilling tofu for a flavorful addition to salads or stir-fries. Tempeh can be sliced and sautéed or crumbled and used as a meat substitute in dishes like chilli or tacos
3. Use Legumes: Beans and lentils are rich in protein. Use them in soups, stews, curries, and salads. Make bean-based burgers, falafel, or hummus for a tasty protein boost.
4. Incorporate Nuts and Seeds: Snack on almonds, walnuts, or peanuts. Add chia, flaxseeds, or hemp seeds to smoothies, yoghurt, or oatmeal. These are excellent sources of healthy fats and protein.

References

“Dietary Protein and Amino Acids in Vegetarian Diets—A Review.” 2019. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/ 

McSwine, Damien. 2023. “.,.” ., – YouTube. https://www.sciencedirect.com/science/article/pii/S0023643821017734 

“Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function.” 2020. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/ 

FAQs

What vegan food is high in protein?

Plant based foods are rich in protein, offering various options for vegans. Legumes, such as lentils, chickpeas, and black beans, are excellent sources. Additionally, tofu and tempeh, both soy-based products, are versatile and protein-packed. Quinoa, a grain, stands out for providing all essential amino acids. Nuts like almonds and peanuts, chia and hemp seeds, and certain grains like bulgur and farro are also high protein vegan sources. 

What foods have the most protein for vegans?

When looking for the best vegan protein sources, consider soy-based products like tofu and tempeh. These are high in protein and provide complete proteins with all essential amino acids. As a unique plant source, quinoa is another standout for its comprehensive amino acid profile, making it one of the most protein-dense grains.

Do Vegan Proteins Sources Complete the Protein Requirement?

Yes, vegan protein sources can collectively fulfil the body’s protein requirements. Vegans can ensure they obtain all essential amino acids by combining various plant-based protein sources throughout the day. A well-rounded diet with diverse vegetables, legumes, grains, nuts, and seeds provides a complete protein profile.

Can Vegan Protein Help You Lose Weight?

Incorporating vegan protein into your diet can support weight loss. Protein-rich foods contribute to satiety, helping you feel complete for extended periods and potentially reducing overall calorie intake. Plant-based proteins, in particular, are often lower in calories and saturated fats than animal-based options, making them beneficial for weight management.

How Much Vegan Protein Is Healthy?

The healthy amount of protein varies based on individual factors such as age, sex, activity level, and health goals. Generally, a range of 0.8 to 1.0 grams of protein per kilogram of body weight is a standard guideline. However, specific needs should be discussed with a healthcare professional or a registered dietitian for personalised recommendations.

What is the Most Easily Available Vegan Protein Source?

Legumes, such as beans and lentils, are available, affordable and one of the best vegan protein sources. They can be incorporated into various meals, adding both nutrition and flavour. Nuts and seeds are also easily accessible and can be included in snacks, salads, or breakfast. Plant-based protein powders in many health food stores offer a convenient option for adding protein to smoothies or recipes.