Vegan Protein Sources

Are you new to the vegan diet? What do you understand by vegan protein? Why is this necessary for us? What are the sources of vegan protein? - Let us see some facts on vegan protein, its health benefits, and its primary sources, i.e., where do vegans get their protein?

What is protein?

Protein is an integral part of our bodies. Proteins are compounds that consist of one or more chains of amino acids linked together by peptide (amide) bonds. There are 20 different amino acids found in all-natural proteins.

These are classified into two groups - non-essential and essential amino acids. Our body can produce non-essential amino acids, while the primary source of the nine crucial aminos acids is foods or supplements.

Why is protein essential for us?

How much protein shall I take daily?

Everyone should have at least 0.8 grams of protein per kilogram of their body weight. Roughly 20-30 grams of protein per meal is ideal for most healthy, moderately active individuals.

What Is Vegan Protein?

Vegan protein is a vegan source of protein. It comes from various plant sources. Vegan protein excludes animal protein sources such as meat, poultry, fish, eggs, and dairy products.

These are popular as plant-based proteins as well. Some of such protein sources are coconut, soy, legumes, lentils, and many others.

Vegan Protein Benefits Vs Animal Protein

• Vegan protein contains all the amino acids. What makes vegan proteins different from animal proteins is that vegan proteins usually contain more than one type of vegan amino acid.
• Vegan protein is much easier for your body to absorb and digest, which makes it an ideal way to get your amino acids. This increases the life of our digestive system. In contrast, animal protein completely lacks fiber, which is an essential component of a healthy digestive system.
• These are also free from cholesterol and blood-clotting factors found in almost all animal products. So they control and reduce cholesterol and are much healthier for the heart than meat proteins.
• One of the biggest myths about a plant-based diet is that it is difficult to find much vegan protein. But the fact is, there is enough protein available in a vegan diet. And vegan protein is healthier than animal protein.
• One cup of cooked soybeans has about the same amount of saturated fat as a steak, but this is without any cholesterol. This makes vegan products suitable for your general health because they reduce the risk of cardiovascular diseases, high blood pressure, obesity, diabetes & cancers. Vegan proteins lead to stronger bones and increased lean body mass growth or maintenance.

Sources of Vegan Protein/ Plant-based Protein

Lentils, peas, pulses, soy, and beans contain high levels of vegan protein, which is why they should be included in any vegan diet.

Vegans must eat plenty of plant-based protein as much as required to avoid any major concerns because of protein deficiency. As mentioned before, vegan protein sources are readily available in many forms.

Soybean -

Soybean is rich in protein. It is a legume that has up to 20% sources of vegan protein. Soybeans are the ideal sources of plant-based protein for vegans, vegetarians, and even hard-core meat lovers looking for alternative sources of protein. There are many soy products to add to your vegan diet, like tofu, tempeh, and dehydrated TVP granules.

Tofu -

Tofu is a popular choice for those who want an inexpensive source of soy-based protein. One of the most attractive features of tofu is that it is exceptionally high in protein.

Tofu contains all essential amino acids, making it a good source of complete plant-based protein.  The amount varies depending on how much whole soybean was used in processing, but a 4-ounce serving typically has between 9 and 16 grams of protein, with only 2 to 5 grams coming from non-soy sources.  

High Protein Vegan Tofu Recipes - Tofu Broccoli Stir Fry, Crispy Tofu,

Chickpeas -

Chickpeas or garbanzo beans are legumes that are rich in protein and are a valuable source of protein for vegans.

These are protein-rich beans, containing between 20 to 25% protein by dry weight. They are high in amino acids, especially lysine. One cup of chickpeas contains about 8.75 mg L-lysine, which is 3% of the RDI or recommended daily intake.

Use them as snacks (falafel), or make a simple chickpea salad, which tastes fantastic. You can alternatively use chickpea flour and make yourself a chickpea omelet.

Nutritional Yeast -

Nutritional yeast is one such source of high-quality vegan and plant-based protein. This is an excellent source of vitamins, minerals, and protein. It contains all nine amino acids, making this a complete protein similar to animal protein.

Protein is essential for building muscle mass and repairing damaged cells. Nutritional yeast contains 50% protein by weight, which makes it one of the most concentrated sources of protein available. One tablespoon of nutritional yeast contains 4 gm of protein.

Lentils -

Lentils are a good source of protein. Per 100 gm of lentils, the protein is 16 gm, which is around 26% protein. Protein content in lentils depends on variety, method of cooking, and storage conditions. In cooked lentils, protein is around 18-20 grams per 100-gram serving.

Protein content also increases when you sprout/soak them for a few hours before cooking them. e.g., protein content in soaked lentils is 24 grams per 100-gram serving, while unsoaked lentils have 13-15 grams of protein per 100-gram serving.

Lentils contain 9 out of 20 amino acids (9 essential and 11 non-essential amino acids), and these include a good amount of lysine and leucine. Lysine is a limiting amino acid in cereal proteins, while it is abundant in many legume proteins.

High protein vegan lentil recipes - Instant pot curried lentils, lentil shepherd's pie.

Spirulina - Vegan protein

Spirulina has a high protein content. It contains up to 70 percent protein. Furthermore, for every 100 grams you consume spirulina, there is about 16 g of protein, which puts this supplement at the top protein source and at the top of the protein-rich foods list.

Spirulina protein content is very high, so you can get all of your protein needs from spirulina alone. Also, spirulina protein contains all essential amino acids in rich amounts - making it a complete protein source. All 9 amino acids were present, including arginine, which is not in meats or most plant sources.

Spirulina protein is among the purest protein supplements available today because it does not contain fats, carbohydrates, sugars, fiber, lactose, or cholesterol.

Quinoa -

Quinoa protein is another complete protein because it contains all nine of the essential amino acids necessary for building and maintaining muscle. In a protein-rich diet, quinoa is an excellent addition. It contains about 8 grams of protein per cup. Quinoa protein comes in high quality, containing all nine essential amino acids, making it a complete protein source.

Quinoa is usually grouped with grains and vegetables when it comes to food sources for protein. Even though quinoa doesn't contain as much protein per serving as red meat or poultry (taking into account its weight), adding this food to your daily meals can boost protein intake to help aid in muscle recovery after strenuous exercise.

Beans - Kidney beans, Black Beans, White Beans, Cannelini Beans, Pinto Beans, etc.

The protein content of beans depends on the type of bean as well. For instance, black-eyed peas contain seven grams of protein per cup, while wax beans contain six grams per one-fourth cup.

However, not only is the amount of protein essential, but also consider where this protein comes from. Beans are typically high in amino acids, which are vital to good health and building muscles.

This vegan plant-based protein in beans is easier for the body to digest and absorb than the protein from animal meats since it requires less energy. For example, protein in beans is absorbed by the body at 17%, while protein from meat is only 12%. Therefore, protein in beans makes up for this deficiency by helping your body process the protein more efficiently.

Beans are also high in fiber. Eating foods that are high in fiber helps to reduce cholesterol levels, which helps prevent heart disease. Increases in soluble fiber intake have been associated with decreases in serum cholesterol levels and lower blood glucose.

Amaranth - Vegan Protein Sources

Amaranth is a protein-rich grain that can be used in many different dishes, such as desserts and side dishes. The leaves are edible too. This grain is a pseudo-cereal. It's gluten-free also.

The protein content of amaranth varies depending on the type of seeds. However, protein content in amaranth seeds ranges from about 13 percent to 19.5 percent. For example, a three-ounce serving of cooked amaranth has 12 grams of protein or a 24% daily value based on a 2,000-calorie diet.

Hemp Seeds

Hemp protein is derived from the seeds of industrial hemp. It is nutritionally superior to protein powders made from soy, pea, or whey.

Hemp protein cannot be manufactured synthetically. The protein found in hemp seed shares over 60% identity with human plasma protein, including the enzymes trypsin and chymotrypsin.

This is a 100% natural protein with no additives, no preservatives, and no artificial anything.

One tablespoon of hemp protein contains an average of nine grams of raw organic vegan protein that is easily digested due to its protein fraction profile.

The protein content of hemp protein will vary depending on the quality and purity of the product you purchase. As a general rule, hemp protein contains between 25% to 35% protein content by weight, which is better than soy protein (30%) but less than whey protein concentrate (80%).

Seeds - Pumpkin seeds, flax seeds, chia seeds, sunflower seeds, etc

These are small, dry fruits found in plants. Seeds have an inner embryo to which they provide nutrition and support for germination.

In many cases, the seed itself is edible, while other times it's more useful to extract protein from the seed. This protein usually has a fair amount of lysine or methionine.

Although protein is present in all types of seeds, there are differences depending on the kind of seeds. Pumpkin seeds, flax seeds, and sunflower seeds generally have a high protein content of 70-90%.

Nuts - Almonds, Cashews, & Walnuts

The amount of protein in nuts is considerably high. However, different types of nuts have different amounts of protein per 100 grams.

Almonds are the best type of nut for protein consumption because they contain 32.1 grams of protein per 100 g. It has more than double the amount that walnuts contain. Both walnuts and almonds contain twice the amount of tofu does at 16 grams per 100 g.

Cashews are not bad either, with 17g/100g, and Pistachios are only slightly lower than cashews, with 16.8g/100g protein. But peanuts are inferior to any other nut, with only 7g/100g, which is half that of both almonds and cashews. Peanuts are the least protein-rich nut with 7g/100g protein.

However, the protein in nuts is incomplete since it doesn't contain all nine essential amino acids. However, almonds are a complete protein, and cashews also contain a good amount of these amino acids.

Nut consumption should not be the only protein intake for vegans or vegetarians because they may lack essential amino acids, but adding them can help make up for this shortcoming.

Oats - Vegan Protein Sources

Oats are an ancient grain. Oatmeal is the most popular form of oats. Some popular oat recipes are baked oatmeal, oat porridge, etc. This is an excellent source of protein and fiber. This superfood has numerous health benefits.

Rolled oats are a healthy choice as long as you exercise portion control and eat them plain instead of adding sugar or other toppings.

One-half cup of dry-rolled oats contains about 11 grams (2.4 ounces) of protein, which is more than enough protein for breakfast. Drinking post-workout protein shakes containing protein powder made from oats boosts muscle mass growth.

Broken Wheat or Cracked Wheat or Bulgur Wheat

Broken Wheat is a name for wheat grains that have been husked and crushed to different sizes; typically ¼ inch (6 mm) or smaller. The protein content of Broken Wheat can vary significantly, depending on the wheat grain used and processing factors such as milling and sifting. The broken wheat protein content is approximately. 8.5g/100g

Seitan - Vegan Protein

Seitan, more commonly known as "wheat meat," is often consumed by those on plant-based or vegan diets. It's an excellent high-protein alternative to meat.

Seitan is made from wheat gluten. It has around 20 grams of protein per 3-ounce portion (roughly the size of a deck of playing cards). This makes seitan a pretty good source of protein for those looking for a meatless protein source.

However, if you're looking to bump up the protein content of your meal, seitan isn't going to be much help. While many people enjoy eating seitan as a substitute for chicken breasts or burgers, consuming 3 ounces will only get you roughly 20 grams of protein. In contrast, three-quarters of a cup of cooked lentils has about 16 grams of protein.

So to increase your protein intake with seitan, simply pair it with other high-protein foods like beans or lentils.

Protein-rich vegetables

Though vegetables contain less protein than animal products such as meat, fish, and eggs, several protein-rich vegetables are decent sources of protein. Some of the vegetables that have high protein content are -

Eggplant - One-half cup of cooked eggplant contains 0.4 g of protein

Broccoli - One cup (100gm) of chopped broccoli contains 2.8 g of protein

Cabbage - One-half cup of cooked cabbage contains 0.4 g of protein

Carrots - One-half cup contains 0.5 g of protein

Cauliflower - One-half cup contains 2 g of protein

Green Peas - 5 gm protein in 100 gm green peas

Spinach - 5.35 gm protein in 100 gm spinach

Kale - 4.3 gm protein in 100gm kale

Watercress - 0.8 gm in 1 cup (34gm)

Alfalfa sprouts - 1.3 gm protein in 34gm / 1 cup

Bok choy - 1.1 gm protein per 70 gm

Asparagus - 3 gm protein in 134 gm

Mustard greens - 2.9gm protein in 100 gm of chopped greens

Collard Greens - 3 gm protein in 100gms

Brussels sprout - 3.4 gms protein per 100 gm

Summary - Sources of Vegan Protein

Vegan proteins are widely available in many forms. And these are proven to be healthier in many ways than animal protein. Must add these sources to your vegan diet for a healthier lifestyle.