Vegan Protein Sources: 50 Best Foods CHART+DATA

Green peas are one of the easiest side dishes to make if you need to up the protein levels in your meal. You can prepare these the same way you do as regular potatoes, and if you pair this potato with any other vegan protein source on this list, you can easily sneak in some extra protein to a meal. Research suggests that diets made up of whole, minimally processed foods are generally more health-promoting than those that rely on ultra-processed foods. Thus, it’s best to emphasize whole food sources of protein the majority of the time (32, 33). Each teaspoon of spirulina powder contains 1 gram of complete protein and over 5% of the daily recommendation for iron, thiamin (vitamin B1), and riboflavin (vitamin B2).

Reasons to Eat More Canned Pumpkin, Nutritionists Say

Wheat gluten gets demonized a unimeal app reviews lot these days, but with the obvious exceptions of people with celiac disease, wheat allergy, or gluten sensitivity, it’s nothing to be afraid of. Since it’s usually bound together with free-range egg whites or milk, Quorn is not technically vegan, but the company does have some vegan products. Soy is a controversial topic but for most healthy individuals shouldn’t be feared.

If you eat a serving of farro, you are sure to add at least 6 grams of protein to your diet. You may have seen the puffed version of this grain at bulk food stores and have maybe even eaten cereal or trail mix with added barley. What you might not know is that in addition to fiber, this vegan protein source contains a nice 5 grams of protein for every serving. You can boil the raw grain or throw the puffed version into salads to add a pleasant texture. Several plant-based foods provide all nine essential amino acids and are therefore considered complete proteins. A type of legume, lentils are a rich source of plant-based protein, offering 18 grams per 1 cup cooked.

• Wild rice isn’t actually related to rice, but you can use it in many of the same dishes.
• It’s also fortified with nutrients like calcium, vitamin B12 and vitamin D.
• A cup of chia seeds is roughly 32 grams of protein along with 36 grams of fiber, however, most recipes only call for a few ounces.
• Athletes may benefit from higher protein intake, and incorporating complete proteins and complementary proteins can achieve this goal.
• Not only are pistachios delicious, but they are also full of plant-based protein.
• They also work as an egg replacer in vegan cooking as they soak up water and help bind ingredients together.

However, supplements in the United States are not regulated by the FDA, so always opt for those that have been tested by a third party to ensure purity and quality. Nutritional yeast is often described as having a savory, somewhat cheesy flavor which lends itself well as a topping for popcorn or as a flavor enhancer for vegan-style cheese sauces. It’s also delicious sprinkled over rice, pasta, sauteed tofu, or roasted vegetables.

The Top 8 High Protein Vegan Foods

And over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. https://www.nhs.uk/healthier-families/recipes/ A loss of muscle mass can also prejudice your stability and make your bones more susceptible to breaking when falling. Sprinkle them on top of smoothie bowls, mix them into oatmeal, or blend them into your favorite nut butter for an extra protein boost. Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

But if you want to drastically amp up the protein content of your pasta-based comfort meals, try cooking with a specialty ‘protein’ pasta. Depending on the brand, these products can boast anywhere between 24 and 30g of protein per serve. Beyond protein, unsweetened raw cocoa powder also contains fiber.

Ultra-processed foods linked to plaque buildup in neck arteries

For instance, some plant sources contain calcium, but it may be difficult to eat enough of these foods to get the recommended amount of calcium. Remember what we said about plant-based protein sources and iron? Just 1 cup of cooked lentils delivers about one-third of the iron an adult woman needs each day and three-quarters of what an adult man should strive for. When you think of eating protein to gain muscle and energize your day, your brain might jump to popular muscle-building foods like chicken, eggs, salmon, Greek yogurt, or cottage cheese.

Soybeans (raw weight)

Hemp seeds are also considered a complete protein, offering all essential amino acids. They are rich in magnesium, zinc, and iron, supporting energy production and immune health. Scientific studies have highlighted hemp seeds’ anti-inflammatory benefits due to their high content of essential fatty acids. Trying to eat more plant-based but worried about getting enough protein?

Nutritional Yeast (8 g of protein per ¼ cup)

Soy milk isn’t chalky or earthy like some other plant-based milks. It has a neutral and slightly sweet taste that works well in most recipes. I always keep a bag of frozen edamame in my freezer for when hunger strikes. It makes a great addition to a grain bowl, like this Vegan Sushi Quinoa Bowl. Tempeh has more texture than tofu, so you may like it if you don’t enjoy tofu.

Animal Protein vs Plant Protein: Protein Sources Matter for Health

A diet high in plant protein has been linked to a lower risk of heart disease, diabetes, and obesity. You can get protein from many food sources, including plants and animals. Slightly lower in protein than the beans and pulses, green peas pack around 9g of protein per cup but contain a good source of fibre, vitamin C, K, folate and manganese. These tasty soy-based beans are one of the best sources of plant-based protein. Just one cup of tempeh provides 34g of protein and 10g of fibre, making it a great, nutritious all-rounder.

Benefits of a higher protein diet

A third of the calories in lentils come from protein, with a half cup providing 13 grams. Plus, that same portion contains an impressive nine grams of fibre, a nutrient that 90% of us aren’t eating enough of. Nuts aren’t just satisfying snacks to munch on – they also pack a seriously wholesome punch. You can expect to absorb between 4–8g of protein per 30g handful, as well as plenty of fibre, essential vitamins, and heart-healthy fats. From everyday staples to exciting new finds, I’ve compiled a list of the top sources of plant protein to help get you acquainted – and hopefully spark some meal ideas along the way. “On a vegetarian or vegan diet, you can get enough protein if you eat an adequate number of calories from a variety of whole foods,” says registered dietitian Nancy Geib, RD, LDN.

Lysine on a vegan diet

This article looks at plant-based protein sources that offer the highest amounts of protein. Many people understandably link plant-based proteins to vegan diets. To add more protein to your diet, try any type of beans, along with broccoli, Brussels sprouts, green peas, and potatoes.

Navy Beans (raw weight)

This starchy cereal has been gaining popularity, and 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. You can often find it in bulk stores in its unprocessed form, meaning you get the hull of the cereal with extra fiber. This is a lesser-known one as well, but textured vegetable protein will supercharge any meal you can add it to and pack in almost 9 grams per 1/4 cup serving. It’s often seen as a vegan substitute for ground beef, and you can find this product in the freezer section or on the shelf next to some of the supplements and health foods at your local supermarket. A vegan protein list wouldn’t be complete without peanut butter, a classic spread that even your parents knew to be a solid protein source.

By mixing different plant foods throughout the day, you can easily meet your protein needs while ensuring you’re getting all essential amino acids. To meet your protein needs on a plant-based diet, consider spreading your protein intake across meals. Including a variety of protein sources such as legumes, nuts, seeds, and whole grains helps ensure you consume enough protein while also benefiting from a wide range of nutrients. Tracking your intake with meal planning can also assist in reaching your daily protein goals. Don’t let their tiny size fool you—hemp seeds are loaded with protein, offering a complete amino acid profile along with heart-healthy omega-3 and omega-6 fatty acids. They’re a nutritional powerhouse that supports muscle repair, brain function, and overall wellness.