Many people think that plant-based and vegan eaters are starved of protein. The modern obsession with protein has become built into our culture.
Our bodies don’t need copious amounts of protein to function. Too much protein can stress your body. Still, some people will need higher levels, such as those who weight train.
Vegan Sources of Protein Chart
You can get enough protein on a vegan diet. Many vegan protein sources are high-protein. Plant protein is widely available; many are cheap and have other health benefits. Below are vegan sources of protein charts.
This table shows vegan foods high in protein per 100g per serving. It is a quick reference if you are watching your protein intake. While these are some of the best vegan protein sources, there are other good sources.
Protein Source | Protein (g) per 100g | Calories per 100g | Fat (g) per 100g (optional) |
Pea Protein Powder | 80 | 380 | 7 |
Seitan | 25 | 370 | 1.9 |
Hemp Seeds | 31.6 | 553 | 48.8 |
Almonds | 21.2 | 579 | 49.9 |
Tempeh | 19 | 193 | 10.8 |
Tofu (firm) | 8 | 144 | 7.7 |
Black Beans (cooked) | 9 | 132 | 0.5 |
Lentils (cooked) | 9 | 116 | 0.4 |
Chickpeas (cooked) | 8.9 | 164 | 2.6 |
Quinoa (cooked) | 4.4 | 120 | 1.9 |
How Much Protein Do I Need a Day?
The Recommended Dietary Allowance (RDA) for protein varies depending on age, personal situation and activity level.
Here are some basic estimates:
Adults: 0.8 grams per kilogram of body weight per day
Athletes and Physically Active Individuals: 1.2 to 2.0 grams per kilogram of body weight per day
Pregnant and Breastfeeding Women: About 1.1 grams per kilogram of body weight per day
Older Adults: 1.0 to 1.2 grams per kilogram of body weight per day
Other Sources of Plant-Based Protein
It’s pretty easy to get protein on a plant-based diet. I would include mock meats for those who like them or are transitioning. However, they vary greatly, so I have mostly left them off the dot point list. Check the packaging of all these items on the list as products vary greatly.
Here are the top plant-based protein sources per 100 grams:
Soy Protein Isolate: 80-90g, powder isn’t for everyone. I’d rather eat than drink my food. It is convenient, though. Other protein powders such as faba bean (broad bean) are similar.
Textured Vegetable Protein (TVP): 50-55g. This product is versatile. I use it for spaghetti bolognese or tacos. So many recipes can be made from this ingredient, which is easy to store.
Pumpkin Seeds: 30g
Peanuts: 25-28g
Black Beans: 21g
Mock Meats: 10-20g
Chia Seeds: 17g
Conclusion Plant-Based Protein Sources
As you can see, plenty of plant-based and vegan protein options are available. You will not have to go to hospital for a protein deficiency, and you will not miss the meat. I have been a vegan for a long while now, and I am not a weakling. I work out most days, and I am constantly excited about creating new recipes to try.
Comments