12 PROTEIN SOURCES FOR VEGANS AND VEGETARIANS
Protein, a vital building block for muscle and cell growth, can often be left to the wayside as newcomers to the vegan diet ditch their protein-rich animal-derived foods. In an effort to make sure all vegans are acquiring appropriate intakes of important nutrients such as protein, I have accumulated a number of protein-rich, plant-based foods, to consider. All foods are mere recommendations based on noted research and should not be the sole food sources of one’s diet, as a broad spectrum of nutrients is required to develop a healthy diet. I am also not a dietician nor a doctor, I am merely presenting my interpretation of found research.
In no particular order.
PEANUTS
For some, peanuts may simply not be an option due to allergies, but for the remainder of you, peanuts provide a tantalising 22-30% of its kilojoules in protein; can easily be incorporated into your diet as butter, and eaten salted or raw, made into a sauce, added to a salad, mixed into a smoothie or added to baked goods; high in fibre and healthy fats; and has a very rich vitamin and mineral profile. All things considered, peanuts are a hard fuel source to ignore.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 25.8g | 52% |
| Total carbohydrate | 16.1g | 5% |
| Dietary fibre | 8.5g | 34% |
| Sugars | 4g | - |
| Total fat | 49.2g | 76% |
| Saturated fat | 6.8 | 34% |
| Monounsaturated fat | 24.4g | - |
| Polyunsaturated fat | 15.6g | - |
| Total Omega-3 fatty acids | 3mg | - |
| Total Omega-6 fatty acids | 15555mg | - |
| Vitamin E | 8.3mg | 42% |
| Thiamin | 0.6mg | 43% |
| Riboflavin | 0.1mg | 8% |
| Niacin | 12.1mg | 60% |
| Vitamin B6 | 0.3mg | 17% |
| Folate | 240mcg | 60% |
| Pantothenic acid | 1.8mg | 18% |
| Choline | 52.5mg | - |
| Calcium | 92mg | 9% |
| Iron | 4.6mg | 25% |
| Magnesium | 168mg | 42% |
| Phosphorus | 376mg | 38% |
| Potassium | 705mg | 20% |
| Sodium | 18mg | 1% |
| Zinc | 3.3mg | 22% |
| Copper | 1.1mg | 57% |
| Manganese | 1.9mg | 97% |
| Selenium | 7.2mg | 10% |
TOFU
Probably the most notable of all vegan protein sources, also the most debated. Soy-containing products are a hotly contested issue, mostly due to the large portion of soybean production in the US being genetically modified. No hard evidence shows that tofu must be ignored at all costs, but GMO-free tofu options are available for those wary of its effects. Tofu provides a modest amount of protein and a broad spectrum of nutrients. Tofu is a very versatile food in terms of methods of cooking. Tofu can be toasted, grilled, fried, and added to salads, burgers, pho, curries and much more.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 15.g | 32% |
| Total carbohydrate | 4.3g | 1% |
| Dietary fibre | 2.3g | 9% |
| Total fat | 8.7g | 13% |
| Saturated fat | 1.3g | 6% |
| Monounsaturated fat | 1.9g | - |
| Polyunsaturated fat | 4.9g | - |
| Total Omega-3 fatty acids | 582mg | - |
| Total Omega-6 fatty acids | 4338mg | - |
| Vitamin A | 166iu | 3% |
| Vitamin C | 0.2mg | 0% |
| Thiamin | 0.2mg | 11% |
| Riboflavin | 0.1mg | 6% |
| Niacin | 0.4mg | 2% |
| Vitamin B6 | 0.1mg | 5% |
| Folate | 29mcg | 7% |
| Pantothenic acid | 0.1 | 1% |
| Calcium | 683mcg | 68% |
| Iron | 2.7mg | 15% |
| Magnesium | 58mg | 14% |
| Phosphorus | 190mg | 19% |
| Potassium | 273mg | 7% |
| Sodium | 14mg | 1% |
| Zinc | 1.6mg | 10% |
| Copper | 0.4mg | 19% |
| Manganese | 1.2mg | 59% |
| Selenium | 17.4mcg | 25% |
CHICKPEAS
Chickpeas are a great source of protein, complemented by a high fibre intake and 1/3 of your daily recommended iron intake in a single 100g serving. Chickpeas can easily become a staple of any vegan’s diet as they are a great inclusion for any curries, salad, and primarily hummus.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 19.3g | 39% |
| Total carbohydrate | 60.6g | 20% |
| Dietary fibre | 17.4g | 70% |
| Sugars | 10.7g | - |
| Total fat | 6g | 9% |
| Saturated fat | 0.6g | 3% |
| Monounsaturated fat | 1.4g | - |
| Polyunsaturated fat | 2.7g | - |
| Total Omega-3 fatty acids | 101mg | - |
| Total Omega-6 fatty acids | 2593mg | - |
| Vitamin A | 67iu | 1% |
| Vitamin C | 4mg | 7% |
| Vitamin E | 0.8g | 4% |
| Vitamin K | 9mcg | 11% |
| Thiamin | 0.5mg | 32% |
| Riboflavin | 0.2mg | 12% |
| Niacin | 1.5mg | 8% |
| Vitamin B6 | 0.5mg | 27% |
| Folate | 557mcg | 139% |
| Pantothenic acid | 1.6mg | 16% |
| Choline | 95.2mg | - |
| Calcium | 105mg | 11% |
| Iron | 6.2mg | 35% |
| Magnesium | 115mg | 29% |
| Phosphorus | 366mg | 37% |
| Potassium | 875mg | 25% |
| Sodium | 24mg | 1% |
| Zinc | 3.4mg | 23% |
| Copper | 0.8mg | 42% |
| Manganese | 2.2mg | 110% |
| Selenium | 8.2mg | 12% |
TEMPEH
With a slightly higher protein content then its soybean containing relative tofu, tempeh is a great addition to a vegan diet. Alongside its impressive protein intake, tempeh is a tremendous source of plant-based calcium, containing 11% of the RDI per a 100g serving, additionally, contains probiotics, which may assist with digestive health, promote weight loss and improve one’s immune system.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 18.5% | 37% |
| Total carbohydrate | 9.4g | 3% |
| Total fat | 10.8g | 17% |
| Saturated fat | 2.2g | 11% |
| Monounsaturated fat | 3g | - |
| Polyunsaturated fat | 3.8g | - |
| Total Omega-3 fatty acids | 220mg | - |
| Total Omega-6 fatty acids | 3590mg | - |
| Thiamin | 0.1mg | 5% |
| Riboflavin | 0.4mg | 21% |
| Niacin | 2.6mg | 13% |
| Vitamin B6 | 0.2mg | 11% |
| Folate | 24mcg | 6% |
| Vitamin B12 | 0.1mcg | 1% |
| Pantothenic acid | 0.3mg | 3% |
| Calcium | 11mg | 11% |
| Iron | 2.7mg | 15% |
| Magnesium | 81mg | 20% |
| Phosphorus | 266mg | 27% |
| Potassium | 412mg | 12% |
| Sodium | 9mg | 0% |
| Zinc | 1.1mg | 8% |
| Copper | 0.6mg | 28% |
| Manganese | 1.3mg | 65% |
QUINOA
Primarily a source of carbohydrate, quinoa boasts a complete amino acid profile, thus containing all essential amino acids, a serviceable 28% RDI of protein per 100g and high amounts of magnesium, manganese, phosphorus, folate, vitamin B6, and copper. Quinoa is a nutrient-rich alternative to other grains such as rice and wheat.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 14.1g | 28% |
| Total carbohydrate | 64.2g | 21% |
| Dietary fibre | 7g | 28% |
| Starch | 52.2g | - |
| Total fat | 6.1g | 9% |
| Saturated fat | 0.7g | 4% |
| Monounsaturated fat | 1.6g | - |
| Polyunsaturated fat | 3.3g | - |
| Total Omega-3 fatty acids | 307mcg | - |
| Total Omega-6 fatty acids | 2977mg | - |
| Vitamin A | 14iu | - |
| Vitamin E | 2.4mg | 12% |
| Thiamin | 0.4mg | 24% |
| Riboflavin | 0.3mg | 19% |
| Niacin | 1.5mg | 8% |
| Vitamin B6 | 0.5mg | 24% |
| Folate | 184mcg | 46% |
| Pantothenic acid | 0.8g | 8% |
| Choline | 70.2mg | - |
| Betaine | 630mg | - |
| Calcium | 47mg | 5% |
| Iron | 4.6mg | 25% |
| Magnesium | 197mg | 49% |
| Phosphorus | 457mg | 46% |
| Potassium | 563mg | 16% |
| Sodium | 5mg | 0% |
| Zinc | 3.1mg | 21% |
| Copper | 0.6mg | 30% |
| Manganese | 2mg | 102% |
| Selenium | 8.5mg | 12% |
LENTILS
A member of the legume family, the lentil is a vegan-friendly high protein and high fibre food. A single 100g serving contains 52% of one’s RDI of protein, 122% of daily fibre needs, 120% of folate intake and 67% of needed manganese. Can be introduced to a diet through primarily curries, salads, soups.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 25.8 | 52% |
| Total carbohydrate | 60.1 | 20% |
| Dietary fibre | 30.5 | 122% |
| Sugars | 2g | |
| Total fat | 1.1g | 2% |
| Saturated fat | 0.2g | 1% |
| Monounsaturated fat | .02g | - |
| Polyunsaturated fat | 0.5g | - |
| Total Omega-3 fatty acids | 109mcg | - |
| Total Omega-6 fatty acids | 404mcg | - |
| Vitamin A | 39iu | 1% |
| Vitamin C | 4.4mg | 7% |
| Vitamin E | 0.5mg | 2% |
| Vitamin K | 5mcg | 6% |
| Thiamin | 0.9mg | 58% |
| Riboflavin | 0.2mg | 12% |
| Niacin | 2.6mg | 13% |
| Vitamin B6 | 0.5mg | 27% |
| Folate | 479mcg | 120% |
| Pantothenic acid | 2.1mg | 21% |
| Choline | 96.4mg | - |
| Calcium | 56mg | 6% |
| Iron | 7.5mg | 42% |
| Magnesium | 122mg | 31% |
| Phosphorus | 451mg | 45% |
| Potassium | 955mg | 27% |
| Sodium | 6mg | 0% |
| Zinc | 4.8mg | 32% |
| Copper | 0.5mg | 26% |
| Manganese | 1.3mg | 67% |
| Selenium | 8.3mcg | 12% |
NUTRITIONAL YEAST
Nutritional yeast can be fortified with many a vitamin and mineral and can be an excellent source of B12, and B6, thiamin, riboflavin, niacin, iron, magnesium, zinc, and copper. Nutritional yeast has very much a cheese-like flavour and can be made into vegan cheese alternatives, and can be sprinkled on top of pasta dishes or popcorn.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 50g | 100% |
| Total carbohydrate | 31.3g | 10% |
| Dietary fibre | 25g | 100% |
| Sugars | 6.3g | - |
| Total fat | 3.1g | 5% |
| Thiamin | 60mg | 4000% |
| Riboflavin | 60.6mg | 3563% |
| Niacin | 350mg | 1750% |
| Vitamin B6 | 60mg | 3000% |
| Folate | 1500mcg | 375% |
| Vitamin B12 | 48.7mcg | 812% |
| Pantothenic acid | 6.3mg | 63% |
| Iron | 4.5mg | 25% |
| Magnesium | 150mg | 38% |
| Sodium | 31.3mg | 1% |
| Zinc | 18.8mg | 125% |
| Copper | 0.8mg | 38% |
| Manganese | 0.8mg | 38% |
BLACK BEANS
Black beans area modest source of protein, high in fibre to aid digestion, low on the glycemic index and contains a varied range of vitamins and minerals. Black beans can easily be introduced into the diet in most notably; nachos, burritos, and salads.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 21.6g | 43% |
| Total carbohydrate | 62.4g | 21% |
| Dietary fibre | 15.2 | 61% |
| Sugars | 2.1g | - |
| Total fat | 1.4g | 2% |
| Saturated fat | 0.4g | 2% |
| Monounsaturated fat | 0.1g | - |
| Polyunsaturated fat | 0.6g | - |
| Total Omega-3 fatty acids | 278mg | - |
| Total Omega-6 fatty acids | 332mg | - |
| Vitamin E | 0.2mg | 1% |
| Vitamin K | 5.6mcg | 7% |
| Thiamin | 0.9mg | 60% |
| Riboflavin | 0.2mg | 11% |
| Niacin | 2mg | 10% |
| Vitamin B6 | 0.3mg | 14% |
| Folate | 444mcg | 11% |
| Pantothenic acid | 0.9mg | 9% |
| Choline | 66.4mg | - |
| Calcium | 123mg | 12% |
| Iron | 5mg | 28% |
| Magnesium | 171mg | 43% |
| Phosphorus | 352mg | 35% |
| Potassium | 1483mg | 42% |
| Sodium | 5mg | 0% |
| Zinc | 3.6mg | 24% |
| Copper | 0.8mg | 42% |
| Manganese | 1.1mg | 53% |
| Selenium | 3.2mcg | 5% |
CHLORELLA
For a protein source rich in nutrients, chlorella is a complete source of protein, containing all 9 essential amino acids; contains Iron, magnesium, calcium, zinc; vitamins A, C, E; and contains omega 3 fatty acids. Studies have also shown chlorella has the unique ability to bind to heavy metals and aid in detoxing. Powered, vibration cracked cell wall, chlorella is your best option for chlorella intake, and dosage is roughly 5g daily.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 58.4g | 117% |
| Total carbohydrate | 23.3g | 8% |
| Dietary fibre | 0.3g | 1% |
| Total fat | 9.3g | 14% |
| Vitamin A | 51300iu | 1026% |
| Vitamin C | 10.4mg | 17% |
| Vitamin E | 1.5mg | 8% |
| Thiamin | 1.7mg | 113% |
| Riboflavin | 4.3mg | 253% |
| Niacin | 23.8mg | 116% |
| Vitamin B6 | 1.4mg | 70% |
| Folate | 94mcg | 24% |
| Pantothenic acid | 1.1mg | 11% |
| Calcium | 221mg | 22% |
| Iron | 130mg | 722% |
| Magnesium | 315mg | 79% |
| Phosphorus | 895mg | 90% |
| Zinc | 71mg | 473% |
HEMPSEED
Hemp seeds are a great all-around protein source, containing a complete amino acid profile, including all 9 essential amino acids; also containing fibre for improved digestive health; is high in GLA an essential omega-6 fatty acid, as well as a 3:1 omega-3 and omega 6 fatty acids ratio. To add hemp seeds to your diet you can use the oil (not for cooking), add to your morning smoothie, take in the form of protein powder or sprinkled on top of morning oats and other cereals.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 33g | 66% |
| Total carbohydrate | 12g | 4% |
| Dietary fibre | 7g | 28% |
| Sugars | 3g | - |
| Total fat | 43.9g | 68% |
| Saturated fat 4.1g | 21% | |
| Vitamin E | 55mg | 71.4% |
| Calcium | 71.4mg | 7% |
| Iron | 13.8mg | 77% |
| Magnesium | 1071mg | 268% |
| Phosphorus | 1446mg | 145% |
| Zinc | 17.9mg | 120% |
| Copper | 0.5mg | 27% |
| Manganese | 10mg | 500% |
PUMPKIN SEEDS
The pumpkin seed is a carbohydrate and protein-rich source of food, rich in minerals such as copper, magnesium, and potassium. Pumpkin seeds can easily be added to the diet by adding to salads, sprinkled on top of morning oats and other cereals or to be baked in bread.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 18.5g | |
| Total carbohydrate | 53.7g | |
| Total fat | 19.4g | |
| Saturated fat | 3.7g | |
| Monounsaturated fat | 6g | - |
| Polyunsaturated fat | 8.8g | - |
| Total Omega-3 fatty acids | 77mg | - |
| Total Omega-6 fatty acids | 8759mg | - |
| Vitamin A | 62iu | 1% |
| Vitamin C | 0.3mg | - |
| Riboflavin | 0.1mg | 3% |
| Niacin | 0.3mg | 1% |
| Folate | 9mcg | 2% |
| Pantothenic acid | 0.1mg | 1% |
| Calcium | 55mg | 6% |
| Iron | 7.5mg | 18% |
| Magnesium | 262mg | 65% |
| Phosphorus | 92mg | 9% |
| Potassium | 919mg | 26% |
| Sodium | 18mg | 1% |
| Zinc | 10.2mg | 69% |
| Copper | 0.7mg | 34% |
| Manganese | 0.5mg | 25% |
SEITAN
Seitan, also known as wheat gluten, is a very protein and selenium dense nutrient, for those of us fortunately absent of gluten sensitivity or celiac disease. Seitan is mostly used as a meat alternative is used in basically the same fashion as tofu.
| Amounts per a 100g | %RDI | |
|---|---|---|
| Protein | 75.2g | 150% |
| Total carbohydrate | 13.8g | 5% |
| Dietary fibre | 0.6g | 5% |
| Total fat | 1.9g | 3% |
| Saturated fat | 0.3g | 1% |
| Monounsaturated fat | 0.2g | - |
| Polyunsaturated fat | 0.8g | - |
| Total Omega-3 fatty acids | 48mg | - |
| Total Omega-6 fatty acids | 763mg | - |
| Calcium | 142mg | 14% |
| Iron | 5.2mg | 29% |
| Magnesium | 25mg | 6% |
| Phosphorus | 260mg | 26% |
| Potassium | 100mg | 3% |
| Sodium | 29mg | 1% |
| Zinc | 0.9mg | 6% |
| Copper | 0.2mg | 9% |
| Selenium | 39.7mcg | 59% |
SOURCES:
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