Top 7 vegan and plant based protein sources

Switching to a vegan diet is one of the best decisions you can ever make in life. It can be a good way to stay lean and can significantly lower your chances of contracting chronic ailments. On the flip side, though, going vegan often means sacrificing one of the most important macronutrients in the human diet, protein. Naturally, plant-based sources of protein tend to be lower in protein than their animal-based counterparts meaning relying on them without tracking how much protein you’re getting from them per day might not be a good idea.

Luckily, Mother Nature has provided many excellent high-protein vegan food sources. And the best part? We’ll be breaking them down for you so you can easily identify and if necessary, incorporate them into your diet.

7. Buckwheat (Kuttu)

Known for being low in calories and high in fiber, buckwheat is a fantastic vegan source of protein. Each 100-gram serving of this grain contains 5 grams of protein. Even though it’s not necessarily a rich source of the macronutrient, its protein content is of exceptional quality making it a must-have for healthy muscle development.

6. Quinoa

One thing that stands out about quinoa is that it contains all the nine essential amino acids needed for healthy living. And the best part? This gluten-free grain provides you with 8 grams of protein per cup. It’s also an excellent source of magnesium, iron, and phosphorus.

5. Lentils (Boiled)

Packed up with a whopping 18 grams of protein per cup (roughly 8.8 grams of protein per 100 grams), lentils stand out as a dependable source of plant-based proteins. The edible legume is also a rich source of prebiotic fiber which as you might be aware is quite good at promoting healthy digestion.

4. Chickpeas and Green Peas (Boiled)

Just like quinoa, chickpeas and green peas contain all the nine essential amino acids making them a complete protein. As such, the peas make a good replacement for meat in many vegan dishes thanks to their 8-9 grams per 100 grams protein content. And the best part? Both types of peas are moderately low in calories providing roughly 270 calories per cup – 30% of which comes from protein.

3. Tofu

With about 8 grams of protein per 100 grams serving, tofu provides you with the boost you need to meet your daily protein intake goals. This versatile soybean curd is highly digestible making it almost as effective as animal protein. To top it all up, tofu is a rich source of isoflavones which have been scientifically proven to reduce inflammation and promote healthy heart function.

2. Peanut Butter

Peanut butter is a classic when it comes to protein-rich vegan dietary choices. And as yummy as this ground peanut paste is, it contains a staggering 24 grams of protein per 100-gram serving. The only catch is that not all peanut butter products out there are fully vegan.

Some contain animal-based ingredients such as honey and omega-3 fatty acids. Although most peanut butter types are free of animal products, it’s advisable to check the ingredient label prior to adding one to your diet.

1. Soybean

We saved the best for last! Soybean is head and shoulders above most legumes especially when protein quality is taken into account. The mineral-rich bean boasts an incredible 16 grams of protein per 100 grams making it a highly dependable source of non-animal protein. Add that to the fact that soybeans contain all the nine essential amino acids for the human diet and you have a vegan-friendly food item that’s difficult to replace.

Final Word

And there you have it! Our complete list of the 7 best vegan protein sources. Each one of them is nutrient-dense, yummy, and above all relatively affordable.

So, don’t listen to the naysayers. Go ahead and grab yourself a bowlful of your favorite plant-based high-protein food items and see yourself meeting or even exceeding your daily recommended intake while still staying true to your vegan lifestyle.