8 Protein Sources For Vegan

Medically reviewed by G. Liakeas, MD FACT CHECKED

As the building blocks of life, proteins are broken down by the body into amino acids that support cell growth and repair.

They also take longer to digest than carbohydrates, making them better for weight loss because they make you feel fuller for longer on fewer calories.

Animal products like meat, dairy, and eggs are ideal sources of protein, as you are surely aware, but they could also be rich in saturated fat and cholesterol.

You might be surprised to learn that you could acquire enough of the necessary nutrients without eating any meat or cheese.

All of the essential amino acids, the building blocks of protein molecules that humans couldn’t generate on their own, are present in sufficient quantities in most vegan protein sources.

In this article, we will be looking at some of the better vegan protein sources to help you satisfy your protein needs while living a plant-based lifestyle.

Here are some of the better protein sources for vegans:

  1. Legumes

    The category of legumes includes several types of beans, such as chickpeas, kidney beans, and pinto beans.

    They are regarded as a protein powerhouse because of their high protein content the nutritional profile.

    With their nutty flavor, chickpeas are adaptable and go well in a range of meals as well as salads.

    Chickpeas, which are also known as garbanzo beans, are delicious when roasted and could be included in soups as well.

    Consuming chickpeas helps regulate blood pressure while lowering fat and cholesterol levels.

    Another good source of protein, mung beans is also high in fiber and iron. They are crucial in preventing issues like rising blood pressure and cholesterol. They help with weight loss and improve intestinal health.

    Beans with a kidney shape and red color (kidney beans) are known as ideal plant-based protein sources.

    They have a creamy texture. Both the promotion of colon health and the control of sugar levels are linked to them.

  2. Tofu

    One of the absolute favorite plant-based protein sources among people is tofu. Tofu meets nearly a third of a woman’s daily protein requirements with a serving size of 4 ounces and 15 grams of protein (cooked).

    It is highly versatile as well. Smoothies could be made with soft tofu, vegan cheeses could be made with medium tofu, and heartier and stir-fried foods could be made with firm tofu.

    Additionally, it has a mild flavor character, making it suitable for almost any cuisine. It could pick up the flavor of cooking spices or sauces.

    It could easily replace meat in many recipes and has a fantastic texture for people new to plant-based diets.

    And despite what you may have heard, tofu is incredibly nutritious. Tofu may aid in the prevention of chronic diseases like heart disease, diabetes, and cancer.

    It is probably better to start ingesting tofu products as soon as possible. Women who start eating tofu at an early stage of life have a lower risk of developing breast cancer than those who start later in life. Not

  3. Soy Milk And Soy Products

    Soy milk has recently been advertised quite a bit as a rich source of protein, and this is completely correct.

    If you are vegan and need an alternative protein source then soy milk could be a better option for you.

    Because it has about 6 grams of protein per cup. However, soy milk is not only high in protein. It is also a wonderful source of calcium, vitamin D, and vitamin B12.

    However, the latter vitamins are typically found in fortified soy milk. You could either drink soy milk straight up or mix it with your coffee or tea.

    Avoid the sweetened variety because it will increase your body weight and negate the health benefits of consistently eating this protein-rich dish.

    In addition, soy is used to make several goods outside milk, which is likewise high in protein.

    These include edamame, tempeh, and tofu, which are all prepared from the immature soybean curd found in soy milk (a fermented preparation native to Java, it is made in a cake form).

    Since they all maintain a high protein content while adding other advantages like additional nutrients, these products all provide health benefits that are similar to those of soy milk.

    Since they are solid foods instead of soy milk, they could also make you feel less hungry, which may help you eat less overall.

    Thus, these products could help you lose weight in addition to helping you meet your daily protein requirements.

  4. Chia Seeds

    Chia seeds first gained popularity as an unusual food ingredient. Chia seeds make a terrific addition to baked dishes, sweets, and puddings because their dietary fibers could quickly absorb water and produce a jelly-like texture.

    But above all, they offer a good amount of each important amino acid and are a good vegan source of protein.

    In addition, chia seeds have significant concentrations of dietary fiber, calcium, B vitamins, potassium, and phosphorus.

    Chia seeds have a lot of nutritional value, which means they could be better for your health.

    Regular chia seed consumption may lower the chance of developing hypertension, liver and neurological illnesses, cardiovascular issues, and type 2 diabetes.

    Additionally, chia seeds could aid in long-distance runners’ reduction in waist circumference, endurance gains, and weight loss. Chia seeds could be used to produce desserts, puddings, and pectin-free jams.

    They are frequently used in vegan recipes as an egg alternative and taste great as a topping for smoothies, salads, and porridge.

  5. Oats

    A cereal grain, oats are commonly used in breakfast foods and sweets. The soluble and insoluble fibers, and beta-glucans, are what make oats unique.

    They are regarded as whole-grain food and provide a balance of fat, carbohydrates, and protein.

    They could be purchased as steel-cut, which has been dried, old-fashioned, which has been steamed, hulled, and pressed flat, or immediately.

    Create oat milk, soak them overnight for a quick breakfast, eat them as porridge, or include them in energy bites or other snacks.

  6. High Protein Vegetables

    Most people believe that vegetables only contain minerals and vitamins, along with a negligible amount of carbohydrates and proteins.

    However, some vegetables, like spinach, asparagus, broccoli, potatoes, and even sweet potatoes, have more protein than others.

    Even while the amount of protein in each of these is not similar to that in non-vegetarian sources, it is still a respectable 4 grams per cup of cooked vegetables.

  7. Lentils

    Lentils come in a variety of sizes and colors. They are a better source of food for a vegan protein diet.

    Since they have fiber, superior antioxidants, and minerals that support the growth of good bacteria in the stomach and promote cell repair.

    Given that lentils are legume-related pulse grains, regular use of them could result in a diet high in protein.

    They have the added benefit of lowering the risk of cancer and other heart disorders.

  8. Seitan

    Seitan, sometimes known as “wheat gluten” or “wheat meat,” is a plant-based meat substitute manufactured from wheat gluten.

    It strongly resembles the appearance and feel of cooked animal meat, in contrast to goods made of soy that are comparable.

    Seitan is renowned for having an extraordinarily high protein content in addition to its peculiar flavor that is similar to chicken.

    Though seitan is one of the highest-quality vegan protein sources on the market, it is important to note that it contains relatively little lysine, an essential amino acid, unless the wheat used to make it was enriched with it.

    Seitan is low in fats and carbs and somewhat high in selenium, calcium, iron, and phosphorus when it comes to nutritional value.

    Seitan is a good supplement to any plant-based diet, but people with celiac disease or gluten sensitivity should avoid it because of its high gluten level.


If you have decided to become a vegan, then you want to know where to go for the most prominent vegan protein sources.

It makes sense considering that most people change their dietary habits when adopting a plant-based lifestyle.

Many people could find it difficult to plan their diet in a way that helps them achieve their protein needs without meat, eggs, and dairy. In a nutshell, it does require greater planning and preparation.

This is because although protein may be found in a wide variety of plants, its quality may not always be on par with that of foods derived from animals.

The vegan protein sources mentioned in this post could ensure that you are getting the complete amino acid profile. Adding other plant-based protein sources to your diet could be a better additional choice.

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