You asked for vegan protein sources and we answer with this list of meat-free proteins which can be incorporated in any diet. We start with the most popular and obvious food – tofu and work our way up the list to a vegan food which yields 75g of protein.
|Vegan protein source||Protein per 100g||Fat per 100|
What foods are good vegan protein sources?
Most foods which are suitable for vegans contain some protein and can be incorporated into any diet to boost the intake of daily nutrients, vitamins and minerals. They include meat replacements such as tofu and a variety of nuts and seeds, vegetables, fruits and plants. Here is our complete list of the Top 10 vegan protein sources:
Related: High protein foods – video
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It is one of the most popular sources of protein for vegans and for a good reason – 100g of tofu contain 8g of protein and 4g of fat. The “bean curd” is also rich in manganese, calcium and
- FYI: The harder the tofu, the higher the protein content.
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Lentils – highest protein to weight content
Out of all legumes, lentils are the easiest to cook and they also have the highest protein to weight content. 100g of them yield 9g of protein and 0.4g of fat. You don’t need to soak them overnight and they only take 20 minutes to boil,
- FYI: You can use them for soups, stews and salads or make lentil burgers with them.
They have been on the superfoods list for quite a while and for good reasons: rich in both Omega-3 and Omega-6 fatty acids and fiber. These vegan protein sources also pack 16.5g of protein and 30g of fat per 100g.
- FYI: The easiest way to consume them is to sprinkle them on your oats – a spoonful of chia seeds gives you 3g of protein.
All foods on this list are beneficial to your health and tahini is no exception. This paste made from ground sesame seeds is a great source of calcium, iron, calcium and magnesium. It’s also credited with helping to prevent anaemia and the promotion of cell growth. A 100g of tahini contain 17g of protein and 54g of fat .
- FYI: you can use it for humus or add it to your stir-fry and salads.
Pumpkin seeds – nutritious vegan protein sources
They often get missed out among all other seeds but pumpkin seeds pack 19g of protein and 19g of fat per 100g and are rich in magnesium, iron and calcium.
- FYI: You can roast them and eat them as they are or use them to add extra flavour and texture (as well as nutrients) to salads and other dishes, including granola and your oats in the morning.
It is an Indonesian meat replacement food which is vegan and quite high in protein – 19g plus 11g of fat per 100g. It’s rich in manganese, phosphorus and magnesium and a perfect choice for our list of vegan protein sources.
- FIY: You can crumble it into sauces and stews or slice it and panfry it.
They are not just vegan protein sources but great source of fibre and other essential nutrients such as vitamin B-6, magnesium and iron. 100g of pistachios contain 20g of protein and 45g of fat.
- FYI: Crush or chop the pistachios, add them to oats/granola, pour some soy or almond milk to and you breakfast.
These vegan protein sources are also rich in Omega-3 fatty acids and copper as well as iron, magnesium and calcium. 100g of black beans yield 21g of protein and 0.9g of fat.
- FYI: Use them in chilli dishes, soups, salads or make your own black bean burgers.
The yellowish cheesy-tasting nutritional yeast is more beneficial to you than its name suggests. It’s a great source of vitamin B-12 and it packs an impressive amount of protein – 45g per 100g. Its fat content os low too – only 7g
- FYI: Sprinkle it on salads and popcorn or use in sauces and pasta dishes. A serving of 2 spoonfuls gives you 4g of protein.
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There aren’t many foods that can top seitan’s nutritional and high protein values. 100g of the “wheat meat” yield 75g of protein and only 1.9g of fat. That’s why it is on top of our vegan protein sources list. It contains selenium, calcium, iron and phosphorus as well as other vitamins and minerals.
- FYI: You can eat it panfried, saluted and grilled
Warning: Do not eat if you have celiac disease or are sensitive to gluten.