10 Major Protein Sources for Vegans

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10 Major Protein Sources for Vegans
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No doubts, vegans can maintain a high-protein diet. The only thing that they have to keep in mind it’s due to the lower protein density in plant-based foods they have to consume a larger absolute volume of food compared to a non-vegan diet. In fact, vegans must consume a lot more food to get a enough of protein. And when it comes to losing weight, protein is the king of nutrients. Period.

Protein daily value is 50 grams.

Some vegetarian foods with protein concentrations greater than 7% are: soybeans, lentils, kidney beans, white beans, mung beans, chickpeas, cowpeas, lima beans, pigeon peas, lupines, wing beans, almonds, Brazil nuts, cashews, pecans, walnuts, cotton seeds, pumpkin seeds, hemp seeds, sesame seeds, and sunflower seeds.

10 Major Protein Sources for Vegans

Good sources of complete protein for vegans

Here are some good sources of complete protein for vegans

1

Legumes

Legumes have higher concentrations of amino acids and are more complete sources of protein than whole grains and cereals. Well-known legumes include alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans, peanuts, and tamarind.

2

Pulses

Legumes are grown agriculturally, primarily for their grain seed called pulse. However, the term “pulse” refers only to the dried seed. Dried peas, edible beans, lentils and chickpeas are the most common varieties of pulses. Pulses are very high in protein and fibre, and are low in fat. For example, a 100 gram serving of cooked chickpeas contains 18% of the Daily Value (DV) for protein, 30% DV for dietary fiber, 43% DV for folate and 52% DV for manganese. Pulses contain no cholesterol and little sodium.

3

Whole grains and cereals

Whole grains and cereals are another source of proteins. However, these tend to be limiting in the amino acid lysine or threonine (which are available in other plant sources). Buckwheat, oats, rye, millet, corn, rice, wheat, sorghum, amaranth, and quinoa are cereal sources of protein with a concentration greater than 7%.

4

Hazelnut

Hazelnut contains 15 grams of protein per 100 grams making 30% of daily value.

5

Walnut

Walnut like hazelnut contains 15 grams of protein per 100 grams – 30% of daily value.

6

Mushrooms

Mushrooms have a modest amount of protein, similar to, or more, than that found in most common vegetables. However, the types of protein are truly unique and can have a very positive influence on our health. One example is lectins that have anti-cancer properties.

7

Sun-Dried Tomatoes

Sun-Dried Tomatoes contain 5 grams of protein per 100 grams making 10% of daily value.

8

Spinach

Spinach contains 3 grams of protein per 100 grams and it is a treasure chest for a lot of other nutrients.

9

Artichokes

Artichokes contain 3 grams of protein per 100 grams.

10

Guava

This tropical fruit contains 3 grams of protein per 100 grams.

10 Major Protein Sources for Vegans

Content of complete protein in some vegan foods for your references

Spirulina

Spirulina – 57grams of protein per 100 grams – 114% Daily Value. The protein contained in spirulina is a perfect protein, which means it contains all of the essential amino acids.

Nuts

  • Almonds – 21 grams of protein per 100 grams – 42% Daily Value
  • Cashews – 18 grams of protein per 100 grams – 36% Daily Value
  • Hazelnuts – 15 grams of protein per 100 grams – 30% Daily Value
  • Walnuts – 15 grams of protein per 100 grams – 30% of daily value.

Seeds

  • Sunflower seeds – 21 grams of protein per 100 grams – 42% Daily Value
  • Pumpkin seeds – 19 grams of protein per 100 grams – 38% Daily Value
  • Sesame seeds – 18 grams of protein per 100 grams – 36% Daily Value
  • Chia seeds – 17 grams of protein per 100 grams – 34% Daily Value

Grains

  • Whole grains – 13 grams of protein per 100 grams – 26% Daily Value
  • Buckwheat – 13 grams of protein per 100 grams – 26% Daily Value

Legumes

  • Black beans – 21 grams of protein per 100 grams – 42% Daily Value
  • Chickpeas – 9 grams of protein per 100 grams – 18% Daily Value
  • Pasta -5 grams of protein per 100 grams – 10% Daily Value
  • Sun-Dried Tomatoes – 5 grams of protein per 100 grams – 10% Daily Value
  • Peas – 5 grams of protein per 100 grams – 10% Daily Value

 

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