Top 10 Vegan Protein Sources with Protein Content Revealed

"Where do you get your protein?"

It's a question that every vegan gets on a regular basis. But getting enough protein on a vegan diet is easier than many think. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. Many people believe that humans can only get adequate protein by eating the muscles of other animals, but we can get our protein from the same place that they did - plants. Understanding what protein is, how complete proteins work, and knowing the best vegan sources can help anyone thrive on a plant-based diet.

Legumes and grains are great sources of protein

What Protein Is and Why It Matters

Proteins are made of amino acids, which are the building blocks your body needs to function properly. There are 20 amino acids, nine of which are essential because your body cannot produce them. These essential amino acids must come from food.

A complete protein contains all nine essential amino acids in adequate amounts. Animal products like meat, eggs, and dairy are complete proteins. Many plant foods lack one or more essential amino acids, but you don’t need to eat complete proteins at every meal. Your body pools amino acids from different foods throughout the day, so eating a variety of plant proteins ensures you get all essential amino acids.

Why You Don’t Need Complete Proteins Every Meal

We don't need to get complete proteins with every meal. Our bodies store amino acids and can combine them over time. For example, eating rice at lunch and beans at dinner provides all essential amino acids without needing to eat them together.

This flexibility makes a vegan diet easier to maintain while still meeting protein needs.

Top 10 Vegan Protein Sources with Protein Content

Here is a list of our top 10 vegan protein sources, with the amount of protein per 100 grams of the food:

1. Lentils

   Protein: 18 grams

   Lentils are versatile and cook quickly. They work well in soups, stews, salads, and even veggie burgers.

   
   

2. Chickpeas (Garbanzo Beans)

   Protein: 15 grams

   Chickpeas are great for hummus, curries, and roasted snacks.

   
   

3. Tofu

   Protein: 12 grams

   Made from soybeans, tofu is a complete protein and adapts well to many flavours and cooking methods.

   
   

4. Tempeh

   Protein: 19 grams

   Fermented soy product with a firm texture and nutty flavour. It’s excellent grilled, stir-fried, or crumbled into dishes.

   
   

5. Quinoa

   Protein: 5 grams

   Quinoa is a complete protein and a great grain alternative. Use it in salads, bowls, or as a side dish.

   
   

6. Black Beans

   Protein: 21 grams

   Black beans and legumes in general are rich in protein and fibre. They are perfect for chilli, tacos, and salads.

   
   

7. Edamame (Young Soybeans)

   Protein: 11 grams

   Edamame can be steamed or boiled and eaten as a snack or added to salads and stir-fries.

   
   

8. Pumpkin Seeds

   Protein: 19 grams

   These seeds are a crunchy snack or topping for salads and oatmeal, packed with protein and healthy fats.

   
   

9. Oats

   Protein: 13 grams

   Oats are a breakfast staple that provides protein and fibre. Use them in porridge, smoothies, or baking.

   
   

10. Seitan

Protein: 25 grams

Made from wheat gluten, seitan is very high in protein and has a meaty texture, making it popular in vegan cooking.

How to Include These Proteins in Your Diet

• Mix and match: Combine beans with grains like rice or quinoa to cover all amino acids.

• Snack smart: Pumpkin seeds and edamame make easy, protein-rich snacks.

• Cook creatively: Use tofu and tempeh in stir-fries, salads, or sandwiches.

• Plan meals: Include a source of protein with every meal to meet daily needs.

  
  

Protein Needs on a Vegan Diet

Most adults need about 0.8 grams of protein per kilogram of body weight daily. Active individuals or those building muscle may need more. Eating a variety of the foods listed above can easily meet these requirements.

Final Thoughts on Vegan Protein

Getting enough protein on a vegan diet is straightforward with the right knowledge and food choices. You don’t need to stress about complete proteins at every meal. Instead, focus on variety and balance throughout the day. Lentils, chickpeas, tofu, and seitan are just a few examples of plant foods that provide ample protein to support your health and energy.

#VeganProtein #PlantBasedProtein