The lack of sufficient protein is a common concern in vegetarian and vegan diets. However, this is unlikely to happen in a well-rounded vegetarian or vegan diet, as it can provide you with all the nutrients you need.
It can be noted that certain plant foods carry decent amounts of protein than others. Following a high protein diet or just simply consuming high protein meals can promote weight loss and muscle strength.
Here are the top 20 vegan protein sources you can incorporate into your diet.
1. Tempeh, tofu, and edamame
Tempeh, tofu, and edamame are all soybean-based foods.
Being a whole source of protein, soybeans can provide all the essential amino acids that your body needs.
To make tempeh, mature soybeans are cooked and slightly fermented before pressing them into a patty. For tofu, bean curds are pressed together in a way similar to cheesemaking.
Edamame are immature soybeans that can be steamed or boiled before eating, added to soups and salads, or eaten on their own. They have a sweet and slightly grassy taste.
Although it doesn’t have much taste, tofu easily absorbs the flavor of other ingredients it’s prepared with. Tempeh, on the other hand, has a nutty flavor. Both can be used in various recipes, including burgers and soups.
Tempeh, tofu, and edamame contain calcium, iron, and 10–19 grams of protein per 100 grams. Tempeh holds a decent amount of B vitamins, probiotics, and minerals like phosphorus and magnesium, while edamame are packed with fiber, folate, and vitamin K.
2. Seitan
Another popular source of protein, seitan is made from gluten—a family of proteins found in wheat and other grains. It is a great meat alternative for many vegans and vegetarians.
Also referred to as wheat gluten, wheat protein, or wheat meat, a 100-gram gluten holds about 25 grams of protein, making it an excellent plant protein source.
Seitan is different from many soy-based mock meats; when cooked, it bears a resemblance to the texture and look of meat.
Seitan also contains small amounts of calcium, iron, and phosphorus and a decent amount of selenium. It is available in the refrigerated section of most health food stores.
You can also make your homemade seitan with vital wheat gluten. It can be grilled, sautéed, or pan-fried and can be easily incorporated in various recipes.
However, people with gluten sensitivity or celiac disease should avoid seitan.
3. Freekeh
Made from immature durum wheat, freekeh rivals quinoa in macronutrient profile, having two times more protein and three times more fiber than white rice. It has nutty and smoky flavors.
Often eaten in the North African and eastern Mediterranean cuisines like pilafs and salads, this olive green can be purchased cracked or whole and boiled until tender.
A 46-gram freekeh harbors 7 grams of protein and 8 grams of dietary fiber.
4. Chickpeas and most varieties of beans
Chickpeas are a type of legume that has a high protein content.
Most varieties of beans, including pinto, kidney, and black, also carry huge amounts of protein per serving.
Chickpeas and beans both contain about 15-gram protein per cooked 240-ml cup. What’s more, they provide excellent amounts of manganese, phosphorus, iron, fiber, potassium, folate, complex carbs, and several beneficial plant compounds.
A diet rich in other legumes and most beans has been found in several studies to help control blood sugar levels, reduce cholesterol, reduce belly fat, and lower blood pressure.
Adding chickpeas and most beans into your diet can add extra health benefits.
5. Lentils
Lentils hold 18 grams of protein per cooked 240-ml cup, making it a great source of protein. They also provide decent amounts of slowly digested carbs.
In addition, a single 240-ml cup of lentils holds ~ 50% of your recommended daily intake of fiber.
Lentils are also packed with iron, folate, and manganese. They also provide a decent amount of health-promoting plant compounds and antioxidants.
All these make lentils a great addition to various dishes, such as hearty soups and fresh salads.
The fiber present in lentils has been found to promote a healthy gut by feeding the good bacteria in your colon. What’s more, lentils have been found to help reduce the risk of excess body weight, diabetes, heart disease, and certain types of cancer.
6. Nutritional yeast
A deactivated strain of Saccharomyces cerevisiae yeast, nutritional yeast is a complete source of protein that comes in a yellow powder or flakes.
Its cheesy flavor makes it a common ingredient in dishes like scrambled tofu and mashed potatoes. Nutritional yeast can be a savory topping on popcorn or sprinkled on top of pasta dishes.
An ounce of nutritional yeast provides the body with 7 grams of fiber and 14 grams of protein.
7. Spelt and teff
Although categorized as ancient grains, spelt and teff are higher in protein compared to other ancient grains. They hold 10–11 grams of protein per cooked 240-ml cup.
Other ancient grains include farro, barley, and einkorn.
Originating from an annual grass, teff is gluten-free, while spelt is a type of wheat, which contains gluten.
Spelt and teff both provide great amounts of various nutrients, including magnesium, iron, manganese, phosphorus, complex carbs, and fiber, as well as decent amounts of zinc, selenium, and B vitamins.
Available online, these versatile alternatives to common grains like rice and wheat can be used in a variety of recipes, including baked goods.
8. Green peas
Often served as a side dish, little green peas harbor 9 grams of protein per cooked 240-ml cup.
In addition, a single serving of green peas provides > 25% of your daily fiber, folate, thiamine, manganese, and vitamins A, C, K requirements.
What’s more, they also provide decent amounts of copper, phosphorus, iron, magnesium, zinc, and several other B vitamins.
9. Amaranth and quinoa
Amaranth and quinoa are often referred to as gluten-free grains; however, they do not grow from grasses like other cereal grains. Thus, they are considered “pseudocereals.”
Nevertheless, they are complete sources of protein, providing 8–9 grams per cooked 240-ml cup, which is rare among pseudocereals and grains.
What’s more, they are good sources of magnesium, iron, fiber, phosphorus, manganese, and complex carbs.
10. Ezekiel bread and other sprouted grain-based breads
Coming from organic, sprouted whole grains and legumes, Ezekiel bread provides slightly more protein than the average bread. In fact, two slices of which harbor ~ 8 grams of protein.
Sprouting legumes and grains reduces the amount of anti-nutrients they contain and increases the amount of healthy nutrients in them.
Moreover, sprouting has been shown to increase their amino acid content, as well as lysine, which is the limiting amino acid in many plants, thereby improving the overall protein quality. It also seems to increase the bread’s vitamin C, vitamin E, folate, beta-carotene, and soluble fiber content, while also slightly reducing the gluten content, which helps improve digestion in people who are sensitive to gluten.
Similarly, the bread’s amino acid profile could further improve when you combine grains with legumes.
11. Spirulina
Growing in both salt- and freshwater, spirulina is definitely a nutritional powerhouse.
This blue-green algae is a good source of potassium, riboflavin, magnesium, and manganese. It also provides small amounts of most of the nutrients needed by your body, such as essential fatty acids.
Aside from covering 42% of your daily requirements of copper and 22% of your iron and thiamin needs, two tablespoons of spirulina also harbor 8 grams of complete protein.
Spirulina contains a natural pigment called phycocyanin, which appears to have potent anti-inflammatory, anti-cancer, and antioxidant properties.
What’s more, consuming spirulina has been linked to several health benefits, including improved cholesterol and blood sugar levels, reduced blood pressure, and stronger immune system.
Spirulina is available for purchase online.
12. Soy milk
Soy milk is a great alternative to cow’s milk. It is an excellent source of vitamin B12, vitamin D, and calcium. What’s more, a 240-ml cup also contains 7 grams of protein.
However, it can be noted that soybeans and soy milk do not naturally contain vitamin B12. It is recommended that you choose a fortified variety. Unsweetened varieties are also a good option to keep the amount of added sugars to a minimum.
Soy milk is an incredibly versatile product that can be used in a variety of baking and cooking recipes or consumed on its own. It is made available in most supermarkets.
13. Wild rice
Wild rice contains ~ 1.5 times more protein than other long-grain rice varieties, such as basmati and brown rice.
A single cooked 240-ml cup of wild rice harbors 7 grams of protein, on top of a good amount of copper, manganese, fiber, magnesium, B vitamins, and phosphorus.
What’s more, it is not stripped of its bran, which is a good thing from a nutritional perspective considering that bran carries fiber and plenty of vitamins and minerals.
However, this can also contribute to arsenic accumulation. Arsenic, a toxic trace element, can mount up in the bran of rice crops grown in polluted areas. It can be noted that this element may also contribute to various health problems, especially when regularly consumed for long periods of time.
Arsenic content can decrease to up to 57% when wild rice is washed before cooking and added with plenty of water.
14. Oats and oatmeal
Adding oats into your diet can help increase your protein intake.
A 120-ml dry oats harbors 4 grams of fiber and ~ 6 grams of protein, as well as decent amounts of folate, zinc, magnesium, and phosphorus.
Although not a complete protein, oats do provide higher-quality protein than other grains like wheat and rice.
Oats can be ground into flour or used for baking or added to a variety of recipes, including veggie burgers and oatmeal.
15. Seeds, nuts, and nut butters
Nuts and seeds are excellent sources of protein.
Depending on the variety, an ounce can carry between 5 and 7 grams of protein.
They also provide great amounts of healthy fats and fiber, on top of phosphorus, calcium, iron, selenium, magnesium, certain B vitamins, and vitamin E. What’s more, they provide antioxidants.
It can be noted that roasting and blanching may affect the nutrients in nuts, so make sure you choose raw, unblanched versions of nuts and seeds whenever possible.
Also, reach for natural nut butters to avoid excess salt, sugar, and oil often present in several household brand varieties.
16. Hempseed
Coming from the Cannabis sativa plant, hempseed contains trace amounts of tetrahydrocannabinol (THC), a compound in marijuana that makes people feel “high.”
An ounce of hempseed provides 10 grams of easily digestible protein, which is 50% more than flaxseeds and chia seeds.
Hempseed is also a good source of zinc, calcium, magnesium, iron, and selenium, as well as omega-3 and omega-6 fatty acids.
Interestingly, the type of fats present in hempseed has been shown in some studies to help reduce inflammation and diminish symptoms of certain skin diseases, PMS, and menopause.
Hempseed can be incorporated into your diet by sprinkling some in your morning muesli and smoothie or using it in homemade protein bars and salad dressings.
Hempseed can be purchased online.
17. Chia seeds
Chia seeds are also one of the great sources of protein.
A 1.25-ounce of chia seeds carries 13 grams of fiber and 6 grams of protein.
They also carry decent amounts of magnesium, calcium, iron, and selenium, as well as antioxidants, omega-3 fatty acids and several other beneficial plant compounds.
Incredibly versatile, chia seeds are an easy addition to various recipes, including baked goods, chia puddings, and smoothies.
18. Flax seeds
Flax seeds are tiny golden or brown seeds that come whole or ground. They are loaded with protein, fiber, and omega-3 fatty acids, particularly alpha-linolenic acid.
Two teaspoons of flax seeds harbor 3 grams of protein and 4 grams of dietary fiber.
19. Pumpkin seeds
Often used in Mexican cuisine, pumpkin seeds are well known for its high levels of magnesium, which is about 74 mg per two tablespoons. They make a great high-fiber snack.
A 30-gram pumpkin seeds carries 10 grams of protein.
20. Protein-rich fruits and vegetables
Although all fruits and vegetables have protein content, some hold smaller amounts than others.
Vegetables like potatoes, sweet potatoes, spinach, broccoli, asparagus, artichokes, and Brussels sprouts are rich in protein, holding about 4–5 grams per cooked cup.
Sweet corn, which technically is a grain, also carries about as much protein as these vegetables.
Compared to vegetables, fresh fruits have a lower protein content. High protein fruits include blackberries, mulberries, nectarines, guava, bananas, and cherimoyas. They have about 2–4 grams of protein per cup.
Conclusion
Protein deficiencies may seem common to vegans and vegetarians considering that we mostly associate protein with meat.
Truth is, a veggie diet can also provide you with enough protein, since there are many plant-based protein sources available, including spirulina, green peas, hempseed, chia seeds, nuts, and other seeds.
If you are following a vegetarian or vegan diet and are looking to increase your protein intake, then the abovementioned high protein vegan foods may just be all you need.
