If you’re worried that vegans don’t get enough protein in their diet, you’re in the right place! One of the biggest worries that newbies have about eating vegan is about the amount of protein in this diet. I can assure you, you will eat enough! My husband and I both exercise daily and have more, not less, energy than we had eating meat. The following is a breakdown of many of the source of protein in a vegan diet and their benefits.
Beans
There are many varieties of beans. Chickpeas (or Garbanzo Beans), Black Beans and Kidney Beans are some of the most common. Flavors differ quite a bit from bean to bean. In most recipes you can substitute a bean you dislike for one you do. A 1/2 cup of most beans will usual be about 100-120 Calories and contain 6-8 grams of protein. They are also a great source of fiber, iron, and potassium.
Chia Seeds
Chia seeds are a protein packed addition to smoothies and desserts. When hydrated they swell to provide an interesting texture. Two tablespoons of chia seeds are 130 Calories and give you 6 grams of protein. They are high in fiber and are a good source of calcium and iron.
Edamame
Edamame look a lot like peas in a pod. They are immature soybeans. They have a much firmer texture than peas and taste great steamed and salted. A 1/2 cup of shelled edamame are 135 Calories and give you 12 grams of protein. They also provide you with iron and vitamin C.
Green Peas
Ah, the good old pea. Who knew it was a good source of protein. One cup of peas is only around 100 Calories and will give you 9 grams of protein. It is also a good source of many vitamins and minerals.
Hemp Seed
I know, hemp, right? How granola can you be. It does have a “healthfoodie” taste, but is a great source of protein. I find it a great addition to baked goods. A 1/4 cup is 170 Calories and contains 9 grams of protein. It is also a good source of potassium and iron.
Kamut
Kamut is an ancient grain, higher in protein than wheat. It is much chewier than rice when cooked, but provides many nutrients. A 1/2 cup of Kamut is around 110 Calories with about 5 grams of protein. It is very high in fiber as well as Manganese and Selenium. It is also a good source of iron and many other nutrients.
Lentils
Lentils are more than they seem. If you have tried lentils in the past and disliked them, give them another try. They have a strong taste that complements dishes with strong onion and garlic flavors. Lentils will give you about 12 grams of protein for every 1/2 cup (cooked). They are also a great source of fiber, iron, and folate.
Nutritional Yeast
This product is used to give a slightly “cheesy” flavor to vegan food. This food is really more of a seasoning/flavor enhancer. Nutritional yeast is NOT used to make bread. This yeast is no longer active. Nutritional yeast provides all nine amino acids and is a great source of protein, containing 5 grams in every tablespoon. It is usually fortified to provide B Vitamins such as Thiamin, Riboflavin, Niacin, B6, Folate, and B12.
Nuts and Seeds
There are many different types of nuts and seeds to choose and all are high in many different nutrients. Incorporating nuts and seeds into your diet will not only provide protein but they are a great source of good fats. Most will be higher calorie foods though on average they provide 5-7 grams per ounce with pumpkin seeds topping out at 9 grams.
Oats
Oats, commonly thought of as oatmeal, are an excellent source of protein for breakfast, lunch or dinner. Oats are versatile, and can be used in a variety of ways. They are know to be heart healthy and overall great for your body. A 1/2 cup of uncooked oats is 150 Calories and provides 5 grams of protein. Steel cut oats are even higher in protein, though are much chewier.
Quinoa
Quinoa is another ancient grain high in protein and complex carbohydrates. It is a very small grain with a strong flavor that mixes well with other savory foods. In a 1/2 cup of cooked quinoa there are 4 grams of protein and 5 grams of fiber and is a good source of iron and potassium.
Seitan/Vital Wheat Gluten
This vegan meat product can provide interesting texture and is packed with protein. For those of you with a gluten intolerance, seitan should be avoided as its source of protein is wheat gluten. The vital wheat gluten used to make seitan provides 23 grams of protein for every 120 Calories. It is also low in fat and provides a source of selenium and iron. The ingredients used to make seitan will change the overall protein, carb, fat ratios, but in general, seitan is considered one of the highest protein foods for vegans. This food sounds a little scary due to all the buzz about gluten, but I have not found it to cause any dietary issues for my family. If you’re unsure if vital wheat gluten is safe for you, I recommend trying one meal with a small amount used and see how your body reacts.
Soy Milk
Soy milk is the only milk alternative to provide a significant protein source. It is made from soybeans that have been soaked, ground and filtered. It can be unflavored or flavored. A 1/2 cup of milk is only 55 Calories and provides 4 grams of protein. Fortified milks, such as SILK, are great sources of Vitamins A, B12, D, Calcium, Riboflavin, Folate, Phosphorus, and Magnesium.
Spirulina
This is an algae used to flavor food. One tablespoon is only 20 Calories and provides 4 grams of protein and in a good source of copper, iron, thiamine, and riboflavin.
Tofu
For some, tofu might be one of the most controversial foods that vegans eat. Stories of men growing boobs and the like have given this protein rich food a bad wrap. Tofu is made from the bean curd of soybeans. For every 100 Calories you eat, it gives you 16 grams of protein, as well as manganese, calcium and iron. This will vary depending on the type of tofu. A good rule of thumb is, the firmer the tofu, the more protein and nutrients it will have. I recommend using extra firm for most recipes.
Tempeh
Tempeh is a made of fermented soybeans that have been pressed. When crumbled it has the appearance of lentils. Because it has been fermented, tempeh is a source for probiotic bacteria. This food adds different tastes and textures to your diet. A 3 gram portion is only 162 Calories and provides 15 grams of protein. It is also an excellent source of Manganese, Magnesium, Phosphorus, Riboflavin, and Iron.
