Posted September 14th, 2024

For those following a vegetarian or vegan diet, meeting protein needs is often a concern. Fortunately, there are numerous plant-based foods that are excellent sources of protein.

A well-balanced vegan diet offers numerous health benefits, including better nutrient intake, weight management, and reduced risk of various health conditions. Many experts affirm that a well-structured vegetarian or vegan diet can provide all necessary nutrients, including protein.

However, some plant-based foods offer significantly higher protein content than others, which can support muscle strength, satiety, and weight management. Minimally processed plant foods are generally more beneficial, while heavily processed options might not offer the same nutritional value.

Understanding Processed Foods

"Processed foods" include a range of products. While some processed foods can be more convenient and affordable, a diet high in ultra-processed plant foods may increase the risk of nutrient deficiencies, including vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

Here are 18 plant-based foods that are rich in protein:

1. Seitan
   Seitan, made from wheat gluten, is a popular meat substitute with about 25 grams of protein per 3.5 ounces. It also provides selenium, iron, calcium, and phosphorus. However, it should be avoided by those with gluten sensitivities.
2. Tofu, Tempeh, and Edamame
   These soy-based products offer 12-20 grams of protein per 3.5 ounces. They are also rich in iron, calcium, and other nutrients. Edamame provides folate and vitamin K, while tempeh includes probiotics and B vitamins.
3. Lentils
   With 18 grams of protein per cooked cup, lentils are also high in fiber and beneficial for gut health. They support heart health and may reduce the risk of diabetes and certain cancers.
4. Beans
   Beans, including kidney, black, pinto, and chickpeas, provide about 15 grams of protein per cooked cup. They are also excellent sources of complex carbs, fiber, and essential minerals.
5. Nutritional Yeast
   This yellow powder or flakes contains 8 grams of protein per half ounce. It is often fortified with vitamins and minerals, including B12, making it a valuable addition to a vegan diet.
6. Spelt and Teff
   These ancient grains offer 10-11 grams of protein per cooked cup. They are also high in fiber, iron, and other nutrients. Spelt contains gluten, while teff is gluten-free.
7. Hemp Seeds
   Hemp seeds provide 9 grams of protein per 3 tablespoons. They are rich in magnesium, iron, and other minerals, and contain omega-3 and omega-6 fatty acids.
8. Green Peas
   Green peas contain nearly 9 grams of protein per cooked cup and are a good source of fiber, vitamins, and minerals.
9. Spirulina
   This blue-green algae provides 8 grams of protein per 2 tablespoons and is high in iron, magnesium, and antioxidants. It may offer various health benefits, though more human research is needed.
10. Amaranth and Quinoa
    Both provide 8-9 grams of protein per cooked cup and are complete protein sources. They also offer complex carbs and essential nutrients.
11. Ezekiel Bread and Other Sprouted Grain Breads
    Ezekiel bread, made from sprouted grains and legumes, offers about 8 grams of protein per two slices. Sprouting increases nutrient availability and protein quality.
12. Soy Milk
    Soy milk provides 6 grams of protein per cup and is often fortified with calcium, vitamin D, and B12. Choose unsweetened varieties to avoid added sugars.
13. Oats and Oatmeal
    A half-cup of dry oats contains about 5 grams of protein and provides fiber and essential minerals. Oats offer higher-quality protein compared to other grains.
14. Wild Rice
    Wild rice provides nearly 7 grams of protein per cooked cup and is rich in fiber, vitamins, and minerals.
15. Chia Seeds
    Chia seeds offer 5 grams of protein and 10 grams of fiber per ounce. They are high in iron, calcium, and omega-3 fatty acids.
16. Nuts, Nut Butters, and Seeds
    These provide 5-7 grams of protein per ounce and are rich in fiber, healthy fats, and various vitamins and minerals. Opt for raw varieties to preserve nutrients.
17. Protein-Rich Fruits and Vegetables
    Vegetables like broccoli, spinach, and artichokes provide 4-5 grams of protein per cooked cup. High-protein fruits include guava, mulberries, and blackberries.
18. Mycoprotein
    Derived from fungi, mycoprotein provides 15-16 grams of protein per 3.5 ounces. It is used in many meat substitutes but check labels for potential egg content.

Frequently Asked Questions

• What vegan foods are high in protein?
  Options include seitan, tofu, beans, and lentils.
• How can a vegan get 100g of protein a day?
  Combine various sources like seitan, tofu, beans, and lentils, and include smaller amounts from whole grains and nuts.
• What is a good source of protein that isn’t meat?
  Plant-based options like soybean products, seitan, beans, and lentils are excellent sources of protein.

Protein deficiencies are rare among those who follow a well-planned vegan diet. This list can help those interested in boosting their plant-based protein intake.