What are some of the best plant-based vegan protein sources?

Exploring plant-based vegan protein is a practical step towards a nutritious and sustainable diet. In a time where environmental consciousness is paramount, these nutrient-rich alternatives stand out for their low impact on the planet and substantial value.

While many think that vegan foods are low in protein, they provide essential amino acids and other nutrients for good health.

This article will discuss 13 nutritious, stellar, plant-based vegan protein sources and a step towards a more sustainable and ethical way of living.

13 of the Best Plant-Based Vegan Protein Sources

To meet daily nutrient requirements, this list of “13 of the Best Plant-Based Vegan Protein Sources” will include a variety of foods high in polypeptides, ideal for anyone looking to uphold a vegetarian or vegan diet.

The options are diverse, from hemp, offering around 31.56 grams of protein per 100 grams, to quinoa, providing about 4.4 grams per cooked cup. Tempeh, tofu, and edamame are soy-based choices high in protein and versatile for numerous culinary applications, with varying amounts of protein per serving to help individuals get enough protein. 

Lentils, chickpeas, and black beans are legume-based proteins that are nutritious and staple ingredients in many vegetarian and vegan dishes. Plant-based protein supplements can provide a substantial amount per serving for those seeking more concentrated macronutrient options, ensuring one can quickly achieve their daily goals. 

This compilation is a comprehensive guide for those already versed in plant-based diets. However, it is also for beginners who are looking for the best vegetarian options while aiming to ensure they get enough protein through various nutritious and satisfying sources. 

1. Hemp Seeds

Hemp seeds are a notable source of plant-based protein, offering about 31.56 grams per 100 grams. They also provide a balanced ratio of essential fatty acids for heart health. The mild, nutty flavour of hemp seeds is a tasty addition to salads, smoothies, and baked goods.

2. Quinoa

Quinoa is a complete protein containing all nine essential amino acids. It offers around 4.4 grams of protein per 100 grams when cooked. Its mild, nutty taste and versatile nature make it a popular choice for various dishes ranging from salads to hearty bowls of porridge.

3. Chia Seeds

Chia seeds, another great source of protein, contribute about 16.54 grams per 100 grams. They are also a good source of B vitamins, which are crucial for energy production in the body. When soaked in liquid, they expand and create a gel-like consistency. They are suitable for puddings or as a thickening agent in recipes.

4. Lentils

Lentils are a protein-rich legume, providing about 9 grams of protein per 100 grams when cooked. Their hearty texture and earthy flavour make them a staple in many vegetarian and vegan diets, featured in soups, stews, and curries.

5. Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans, boasting around 19 grams of protein per 100 grams. Its firm texture and nutty flavour make it a versatile ingredient in various dishes.

6. Chickpeas

Chickpeas are a good source of plant-based protein, offering about 8.9 grams per 100 grams when cooked. They are also rich in essential nutrients like B vitamins and iron, making them a nutritious choice for vegetarian and vegan diets.

7. Black Beans

Black beans provide around 8.9 grams of protein per 100 grams when cooked. Their dense, meaty texture makes them a satisfying ingredient in various dishes.

8. Tofu

Tofu, made from soybean curds, is a good source of plant-based protein, providing about 8 grams per 100 grams. Its ability to absorb flavours makes it a versatile ingredient in many culinary applications.

9. Edamame

Edamame, or young soybeans, offer around 11 grams of protein per 100 grams when cooked. They are a fun, nutritious snack and can be added to salads and noodle dishes.

10. Green Peas

Green peas provide about 5.4 grams of protein per 100 grams when cooked. Their sweet taste and tender texture make them a popular addition to many dishes.

The realm of plant-based proteins is expansive and laden with nutritious options. Each source offers a unique profile of essential amino acids and other nutrients crucial for maintaining good health on a vegan diet. As we explore these options, the path toward a nutritious, sustainable, and ethical way of living becomes clearer, underlining the importance of plant-based proteins in our diet.

11. Protein-rich Fruits and Vegetables

While often overlooked, specific fruits and vegetables can increase your daily protein intake. Many unsuspecting foods like Spinach and Broccoli contain plenty of protein. For instance, when cooked, spinach offers about 2.9 grams of protein per 100 grams. Similarly, broccoli provides about 3.7 grams of protein per 100 grams. Incorporating various protein-rich fruits and vegetables can help you obtain essential nutrients.

12. Plant-based Vegan High Protein Supplements

Plant-based Supplements present a viable option for individuals looking to boost their protein intake, especially in vegetarian diets where meeting protein needs can sometimes pose a challenge.

Supplements like those from Revolution Supplements and Healthy Truth are crafted to provide higher protein amounts, thus providing more nutrients per cup. These supplements derive from some of the best plant-based protein sources, such as peas, brown rice, or hemp. They are often regarded as complete sources of protein as they ensure the intake of all essential amino acids crucial for various bodily functions.

The convenience of a protein-rich shake allows for an easy, on-the-go solution to ensure one receives adequate amounts of the macronutrient. A typical serving of these supplements can provide anywhere from 15 to 30 grams of protein, which is significant, especially on a busy day. This source of plant protein is not only about meeting daily nutrition goals but also about enhancing overall well-being. Consuming adequate protein supports physical health like muscle repair and growth and mental well-being by aiding neurotransmitter functions crucial for mood and cognitive function.

Furthermore, some of these supplements are fortified with other essential nutrients, making them a well-rounded addition to a health-conscious diet. The journey towards a balanced vegetarian or vegan diet is enriched by integrating such potent plant protein sources, promoting a harmonious balance between mind and body.

13. Mycoprotein

Mycoprotein, derived from a natural fungus, is another innovative source of plant-based protein. It offers around 13 grams of protein per 100 grams. Mycoprotein products like Quorn provide a meaty texture, making them a popular meat substitute among vegetarians and vegans.

Benefits of Plant-based Protein

Higher in Nutrients

Plant-based proteins often contain other nutrients, including fibre, antioxidants, vitamins, and minerals. They offer a nutrient-dense choice, promoting overall health.

Lower Saturated Fats

Unlike many animal-based proteins, plant-based proteins are generally lower in saturated fats, which benefits heart health.

Environmentally Friendly

The production of plant-based proteins tends to have a lower environmental footprint than animal-based proteins. It requires less water and land and emits fewer greenhouse gases.

The Importance of Protein in a Vegan Diet

Protein is a crucial macronutrient for many bodily functions, including tissue repair, muscle building, and immune function. Obtaining adequate protein is paramount in a vegan diet to support these physiological processes.

How Much Protein Do You Need?

The amount of protein an individual needs can vary based on age, gender, activity level, and overall health. However, a general guideline is to consume 0.75 grams of protein per kilogram of body weight per UK dietary recommendations.

Tips for Incorporating Plant-based Protein into Your Diet

Include a Variety of Plant-based Proteins

Diversifying your protein sources ensures you obtain a broad spectrum of essential amino acids and other nutrients.

Combine Different Plant Proteins

Including various plant-based proteins in your meal plan is a wise nutritional strategy. By diversifying your protein sources, you ensure a robust intake of essential amino acids and other vital nutrients.

For instance, incorporating legumes like lentils, which offer about 9 grams of this polypeptide component per 100 grams, or black beans, with around 8.9 grams of protein per 100 grams cooked, can boost your diet. Foods elevated in protein, like tempeh and edamame, are excellent sources. 

Embracing a range of plant sources, including whole plant foods like quinoa, which provides approximately 6 grams of protein per cooked cup, enhances your protein intake and enriches your diet with various textures and flavours. This diverse approach promotes a balanced, nutrient-dense diet conducive to good health.

Include Protein-rich Snacks

Incorporating snacks like nuts, seeds, or protein bars can help meet your protein needs throughout the day.

Opt for Whole Foods Instead of Processed Options

Choosing whole, minimally processed foods is a more nutritious and wholesome approach to meeting your protein needs on a vegan diet.

Navigating the plant protein world unveils a path of nutritional richness and ethical living. It empowers individuals to make choices aligned with a sustainable and health-centric lifestyle underpinned by a foundation of hearty and nutritious protein sources.

FAQ

What Plant-based Food Has More Protein Than Meat?

When it comes to plant-based foods with a protein content that can rival or exceed that of meat, some notable contenders include:

Seitan: A meat substitute made from wheat protein (gluten) that contains about 25 grams of protein per 100 grams.
Hemp Seeds: These seeds offer around 31.56 grams of protein per 100 grams.
Spirulina: This blue-green algae packs 57 grams of protein per 100 grams.

These protein-rich plant-based foods can be excellent additions to your diet, mainly if you aim to reduce your meat intake while maintaining your protein levels.

What Can I Eat Instead of Meat for Protein?

Beyond the seitan above, hemp sources, and spirulina, there are numerous other plant-based protein sources you can explore:

Legumes: Such as lentils, chickpeas, and various types of beans.
Nuts and Seeds: Including almonds, chia seeds, and flaxseeds.
Soy Products: Like tofu, tempeh, and edamame.
Whole Grains: Quinoa and buckwheat are examples of whole grains that are complete proteins.

These foods not only provide substantial protein but also offer a variety of other essential nutrients.

How Can Vegans Get 120g of Protein a Day?

Achieving 120g of protein daily on a vegan diet is feasible with a well-planned diet. Here are some strategies:

Diverse Diet: Incorporate a variety of protein-rich plant-based foods throughout your day.
High-Protein Foods: Opt for high-protein plant foods such as lentils, chickpeas, quinoa, tofu, and seitan.
Supplements: Add a plant-based protein powder to your routine to help meet your protein goals.
Can You Overeat Protein?

Consuming too much protein from plant or animal sources could lead to issues such as kidney damage, especially in individuals with pre-existing kidney conditions. It’s always advisable to consult with a healthcare professional to determine the right amount of protein for your body’s needs.​

What Beginners Should Know About Plant-Based Eating?

Balanced Diet: Ensure your diet is well-balanced with a variety of whole grains, legumes, nuts, seeds, fruits, and vegetables to meet all your nutrient needs.
Supplementation: Vitamin B12 and Omega-3 fatty acids (from algae oil) are commonly recommended supplements for plant-based eaters.
Protein Needs: It’s possible to meet your protein needs on a plant-based diet by consuming various protein-rich plant foods.

Conclusion

Adopting a plant-based diet can be a rewarding and health-promoting choice. The plant options will benefit both vegan and vegetarian diets because many options have high amounts of protein. With a cornucopia of protein-rich plant foods, meeting your protein needs without meat is feasible. It can be a delicious exploration of new foods and flavours.