12 VEGAN PROTEIN SOURCES

[deagonvegan]

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:

• SELF Nutrition Data | Food Facts, Information & Calorie Calculator . 2017. SELF Nutrition Data | Food Facts, Information & Calorie Calculator . [ONLINE] Available at: https://nutritiondata.self.com/. [Accessed 26 October 2017].
• Healthline. 2017. 9 Impressive Health Benefits of Chlorella. [ONLINE] Available at: https://www.healthline.com/nutrition/benefits-of-chlorella#section11. [Accessed 26 October 2017].
• Dr. Axe. 2017. Hemp Seeds: Hemp Seed Nutrition + 7 Benefits - Dr. Axe. [ONLINE] Available at: https://draxe.com/7-hemp-seed-benefits-nutrition-profile/. [Accessed 26 October 2017].
• Healthline. 2017. Peanuts 101: Nutrition Facts and Health Benefits. [ONLINE] Available at: https://www.healthline.com/nutrition/foods/peanuts#section5. [Accessed 26 October 2017].
• Healthline. 2017. What is Tofu, and is it Good for You? . [ONLINE] Available at: https://www.healthline.com/nutrition/what-is-tofu#section3. [Accessed 26 October 2017].
• Healthline. 2017. Are Chickpeas Good for You?. [ONLINE] Available at: https://www.healthline.com/health/food-nutrition/benefits-of-chickpeas#1. [Accessed 26 October 2017].
• Healthline. 2017. Why Tempeh Is Incredibly Healthy and Nutritious. [ONLINE] Available at: https://www.healthline.com/nutrition/tempeh#section3. [Accessed 26 October 2017].
• Healthline. 2017. Quinoa 101: Nutrition Facts and Health Benefits. [ONLINE] Available at: https://www.healthline.com/nutrition/foods/quinoa#section9. [Accessed 26 October 2017].
• Healthline. 2017. Top 11 Science-Based Health Benefits of Pumpkin Seeds. [ONLINE] Available at: https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section2. [Accessed 26 October 2017].
• Healthline. 2017. The 17 Best Protein Sources For Vegans and Vegetarians. [ONLINE] Available at: https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#section5. [Accessed 26 October 2017].
• Healthline. 2017. The 17 Best Protein Sources For Vegans and Vegetarians. [ONLINE] Available at: https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#section5

Comments

[hankhill]

Great information! My wife just made the transition to vegan, and she found this very helpful.

[deagonvegan]

Thank you very much, I hope the transition is an enjoyable one :)

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[mikeyis108]

CAn you explain why do you neglect milk products?

[deagonvegan]

For reasons regarding animal cruelty and that humans simply aren't supposed to drink another animals milk, its unhealthy.

[mikeyis108]

This is modern culture . It lasts only few decades , when cow milk considered to be hurmful for health. So called scientists propagade this. But how many times they proclaim pure bullshit ? This is not confirmed by the time. Indeed ancient knoledge Veda more then reccomend cow milk. Nevertheless I agree with your point regarding animal cruelty. Still for instance my father in law has many cows. They live happy cow life till natural death . No question of cruelty at this case. So maybe better to maitain existed eco- farm community and consume milk . Moreover for children it's great benefit to drink cow milk.

[deagonvegan]

Nearly every modern studies has debunked the health benefits of milk, every beneficial nutrient found in milk, can be found in better quality foods such as Chia seeds for example. modern dairy milk is filled with hormones and antibiotics that are not meant for human consumption. Dairy milk, is designed for baby cows and baby cows alone.

[mikeyis108]

you know milk happens and without hormones. But look for it not in dairy shop . Everything in this world not accidentally. Cow can give milk even without culfs during whole her life / For whom? Throw away all this so called science . They put whole world to the dead end . People really suffer and only blind man cann t see it. I would not trust modern science.

[deagonvegan]

Modern science is literally the reason you are able to post on my blog right now, its how you get to and from work every day and its what you turn to when you are sick or injured. There is literally no reason to milk an animal, when you get the exact same nutrients from plant based foods.

[mikeyis108]

yes, but there is something more than your body... other words - you are not your body , so in this way you need something more than nutrition facts. But from the first time it's quite difficult to understand. And I feel sorry that such way of life as you mentioned is imposed to me