Introduction

Protein is one of the macronutrients that are vital to the human body as they have many roles to play in the body. Protein is involved in building and repairing tissues and synthesizing enzymes, hormones, and different chemicals required in the body. As for the people with a vegan diet, getting a sufficient amount of high-quality protein is significant for preventing fatigue, preserving the immune system, muscles and strength, as well as supporting overall health. The good news is that most plant foods that are high in protein can adequately provide for the daily recommended protein intake. In this guide, we will outline the best vegan sources of protein and how it is possible to get adequate amounts of this nutrient while on a vegan diet.

Best Vegan Protein Options

Beans, Lentils, and Peas 

Pulses like beans, lentils, chickpeas, peas and groundnuts are rich sources of proteins. They have about 15g of protein per cooked cup serving; thus, they are good sources of protein that are effectively used in the body. It is also a good source of micronutrients such as iron, zinc, folate, magnesium, and potassium, which are present in beans and lentils. Some top legume choices are:

- Black beans

- Kidney beans

- Garbanzo beans (chickpeas)

- Lentils

- Split peas

- Peanuts and peanut butter

Serve legumes along with grains such as brown rice or quinoa to get all the nine essential amino acids in your body.

Nuts and Seeds

Even though they are not as high in protein as legumes, nuts and seeds still contain decent amounts of plant-based protein at around 5-7g per ounce. And in addition to this, they contain healthy fats, fibre and varying vitamins and minerals. Some smart nut and seed protein picks are:

- Almonds

- Cashews

- Pistachios

- Pumpkin seeds

- Chia seeds

- Hemp seeds

- Nut/seed butters

Grains

Whole grains such as quinoa, brown rice, oats, Farro and buckwheat provide good amounts of protein needed for most vegans diets and each cooked cup contains 5-8g of protein. Processed grains do not contain the protein and other nutrients found in fibre-rich types of grains. It is recommended to consume whole grain proteins rather than refined ones for the best health benefits.

Tofu and Edamame

Tofu and edamame both derive from soybean, and both are rich in high-quality complete protein, which provides all the essential amino acids. Tofu has around 10g of protein in half a cup, while cooked soybeans (edamame) contain approximately 17g of plant protein per cup.

Vegetables

Most vegetables, although containing a very small calorie value, are packed with various vitamins and minerals and contain a small amount of protein as well. Especially good vegetable protein sources include:

- Broccoli

- Spinach

- Asparagus

- Artichokes

- Brussels sprouts

- Potatoes

They will not necessarily be big sources of protein, but a diet with a variety of vegetables will provide some protein as well as other whole plant foods.

Vegan Protein Powder Supplements

Vegan protein powders can be a valuable addition to smoothies, oatmeal, or baked goods for those who desire an extra protein boost or are physically active. Common types of plant-based protein supplements include:

- Pea protein

- Soy protein

- Brown rice protein

- Hemp protein

Thus, if needed, dividing such high-protein vegan foods and supplements during the day, it is quite easy to get sufficient nutrient density on the plant-based diet, including at least 50-60g of protein daily or more.

Conclusion

A whole foods plant-based diet consisting of legumes, nuts, seeds, whole grains and vegetables as a base can easily supply an abundance of quality protein in vegan health. Adhering to correct calorie intake and a proper proportion of protein-bearing foods makes vegans healthy without animal products. It is, therefore, very easy and effortless to get adequate protein in a day if one is on a vegan diet, especially if proper planning of meals is done.

For the best quality vegan protein and other health supplements, visit Genetic Nutrition!

FAQs

Which foods contain the highest amount of protein for vegan diets?

Beans, lentils, peas and nuts are the most richest sources of vegan protein; one cooked cup has about 15 grams. Tofu, edamame, quinoa, and seeds, particularly hemp seeds, are other rich sources of dense plant-based proteins.

Which vegetable is the richest source of protein for vegan diets?

Broccoli has the highest amount of protein for most of the vegetables with about 5g of protein in one cup of cooked broccoli. Other vegetables that contain vegan protein include spinach, brussels sprouts, asparagus, artichokes and potato.

Is it possible to consume sufficient protein from plant-based foods?

Indeed, there is quite a variety of plant foods that are adequate sources of protein for vegans. Provided that total calories and macronutrients are being consumed adequately by the intake of whole foods, the vegans are in a position to obtain sufficient essential amino acids for their well-being.

Is plant protein as effective as animal protein?

The human body is able to assimilate and use protein from plant and animal sources when the energy value and amino acids have been provided for. But plant-based proteins are more desirable because of the higher level of fibre, health-beneficial fats and various disease-protecting phytonutrients present in natural whole vegan foods.

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