On a vegan diet, it can sometimes be difficult to get as much protein in as carnivores do. However, there are a vast variety of high-protein foods that can help you meet and even exceed your protein goals. It is important to eat a variety of these foods to ensure you are getting enough of every essential amino acid, the building blocks of protein. Most of our data comes from the United States Department of Agriculture, so you can count on us to provide accurate information. Here are 16 of the best protein sources for vegans to add to your shopping list:
1. Lentils
Calories: 360
Protein: 24
Carbs: 62
Fat: 2
In a 100 gram serving of lentils, there are 24 grams of protein. Lentils are legumes like beans, and come in different colors like brown, green, and red.
2. Ezekiel Bread
Calories: 140
Protein: 5
Carbs: 22
Fat: 3.5
Whole grain Ezekiel bread adds an impressive 10 grams of protein to a sandwich with two slices. It’s way less processed than regular bread. Some notable ingredients include Organic Sprouted Wheat, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, and Organic Sprouted Spelt.
3. Chia Seeds
Calories: 517
Protein: 17
Carbs: 38
Fat: 33
Per 100 grams of chia seeds, there are 17 grams of protein. Chia seeds are very small, omega-3 packed seeds in the mint family. You can use them as an incognito addition to fruit smoothies or as a topping on oatmeal.
4. Hemp Seeds
Calories: 553
Protein: 32
Carbs: 9
Fat: 49
Per 100 grams of hemp seeds, there are 32 grams of protein. Hemp seeds do indeed come from the cannabis sativa family of plants, one of the fastest growing plants. For those who are wary, as the nutritional seeds are created specifically for consumption. Hemp are often used like chia seeds; in smoothies or as an oatmeal topping.
5. Oatmeal
Calories: 382
Protein: 13.5
Carbs: 69
Fat: 6
In 100 grams of oats, there are 13.5 grams of protein. Oatmeal is a great breakfast choice. You can also mix it up by topping yogurt with oats, or making overnight oats the night before.
6. Peanuts
Calories: 588
Protein: 23
Carbs: 26.5
Fat: 43
Per 100 grams of peanuts, there are 23 grams of protein. Peanuts, a ground nut, have the most protein out of all of the nuts. Peanuts are a nutritious snack, and also go well as an ice cream or oatmeal topping.
7. Almonds
Calories: 626
Protein: 21
Carbs: 20
Fat: 51
Per 100 grams of almonds, there are 21 grams of protein. Almonds, a tree nut, have the second highest protein content out of the nuts.
8. Pistachios
Calories: 598
Protein: 20.5
Carbs: 28
Fat: 45
Per 100 grams of pistachios, there are 20.5 grams of protein, close to that of almonds. Pistachios are another popular choice, which come both shelled and unshelled. Shelled nuts are a good match for people who eat out of boredom.
9. Quinoa
Calories: 626
Protein: 24
Carbs: 109
Fat: 10
In 1 cup of quinoa, there are 24 grams of protein. Quinoa is a flowering plant and can be used as a rice replacement when cooked. Although it is like rice, it is more nutritious and has more essential amino acids.
10. Black Beans
Calories: 118
Protein: 7
Carbs: 20
Fat: 1
Per 100 grams of canned black beans, there are 7 grams of protein. Black beans can be described as having a smooth, sweet and earthy taste, and can be great on a vegan taco.
11. Kidney Beans
Calories: 127
Protein: 7
Carbs: 21
Fat: 1
Per 100 grams of canned light red kidney beans, there are 7 grams of protein. Kidney beans are more firm and nutty-tasting than other beans. Kidney beans and black beans could be used to make a bean salad with avocado.
12. Chickpeas
Calories: 383
Protein: 21
Carbs: 60
Fat: 6
Per 100 grams of dry chickpeas, there are 21 grams of protein. Chickpeas are the first ingredient in hummus, which can make a great snack with chips or veggies.
13. Soy Milk
Calories: 41
Protein: 3
Carbs: 3
Fat: 2
Per 100 grams of plain sweetened soy milk, there are 3 grams of protein. Although it contains less protein than regular milk, it’s more than other alternatives like almond milk. Any soy-based product like tofu and edamame, is a good vegan option for protein.
14. Almond Butter
Calories: 645
Protein: 21
Carbs: 21
Fat: 53
In 100 grams of almond butter, there are 21 grams of protein. Almond butter can be a good match for oatmeal, and a good alternative for people who don’t prefer peanut butter.
15. Peanut Butter
Calories: 632
Protein: 24
Carbs: 23
Fat: 50
In 100 grams of peanut butter, there are 24 grams of protein, which is slightly more than almond butter. Peanut butter can be used on oatmeal, icecream, or on a classic peanut butter and jelly sandwich on Ezekiel bread.
16. Plant-Based Protein Powder
Calories: 150
Protein: 21
Carbs: 16
Fat: 5
In each serving of Orgain organic vanilla protein powder, there are 21 grams of protein. Orgain uses pea and rice protein in their blend, but other brands might source from other foods.
Summary
-
- Lentils
- Ezekiel Bread
- Chia Seeds
- Hemp Seeds
- Oatmeal
- Peanuts
- Almonds
- Pistachios
- Quinoa
- Black Beans
- Kidney Beans
- Chickpeas
- Soy Milk
- Almond Butter
- Peanut Butter
- Plant-based Protein Powder
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