Ever wondered: where do vegans get their protein?? Well, below you'll find a list of the best plant proteins sources!
Category 1 - Legumes/Pulses
For many, legumes may come across as tasteless and boring. But once you learn all the wonderful things you can do with legumes such as alternatives to meatloaf, meatballs, amazing stews, chilis, burritos.... the list is never ending!
Not only are legumes great sources of protein but they are also abundant in fiber and rich in important minerals and vitamins such as folate (vitamin B9), iron and magnesium!
Amount of protein per 100g of:
- Lentils = 9 grams
- Soybeans = 36 grams
- Tofu = 9 grams
- Tempeh = 19 grams
- White beans = 8 grams
- Lima beans = 8 grams
- Pinto beans = 21 grams
- Kidney beans = 24 grams
- Chickpeas = 19 grams
- Peanuts (no, peanut is not a nut it's actually a legume!) = 26g
Category 2 - Seeds
Seeds - tiny food with great nutritional value. They are easy to incorporate in ones diet and can be added to anything from breakfast cereal to evening salads!
Not only a great source of protein but also a great source of omega-3's (chia and flax) and high in zinc and calcium!
Amount of protein per 100g of:
- Hemp = 22 grams
- Chia = 17 grams
- Pumpkin = 19 grams
- Sunflower = 21 grams
- Flax = 18 grams
- Sesame = 18 grams
- Poppy = 18 grams
Category 3 - Grains
Whole grains have been around for thousands of years now and have been the main source of food for many over the years. Along with being a good quality protein source, they are known as being great sources of fiber and b vitamins.
Whole grains are very versatile and can often be used for breakfast just as for dinner. Great cereal bowls can be done with sprouted oats and buckwheat just as they can be great for salads. Quinoa, brown rice and millet are all great side dishes along with legumes as well!
Amount of protein per 1 cup of:
- Amaranth = 28.1 grams
- Oats = 26.3 grams
- Teff = 25.7 grams
- Quinoa = 24 grams
- Wild Rice = 23.6 grams
- Buckwheat = 22.5 grams
- Millet = 22 grams
- Sorghum = 21.7 grams
- Brown Rice = 14.7 grams
Category 4 - Nuts
How many of us have been guilty of emptying a whole bag of salted nuts? Many indeed! Yes, nuts are great (better when raw and unsalted, of course) in their unique and individual tastes but also happen to be rich sources of protein.
You'll quickly learn that in a plant-based diet there are many things to be done with nuts such as dairy-free milks, smoothies, Nutella, spreads, burgers, loafs, dairy-free cheese alternatives and much more!
Amount of protein per 100g of:
- Cashews = 18 grams
- Walnuts = 15 grams
- Hazelnut - 15 grams
- Almond = 21 grams
- Pecans = 18 grams
- Brazil nuts = 14 grams
I hope this was informative and useful and as always don't hesitate to comment if you have any questions!
May God bless you.
Much love and smiles,
Nahisha :)
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