Intro: 16 Examples Of Vegan Protein Rich Foods
Where do vegans get their protein? People associate meat with having the most, but did you know there is a wide variety of vegan protein rich foods? Some of the best natural examples include hemp seeds, pumpkin seeds, and tofu. Fill your plate with the best plant based sources of vitamins and minerals along with the high protein vegetables, legumes, nuts, seeds, fruit and delicious vegetarian foods.
The first foods you might think of include vegetables, beans, and nuts. But don’t you have to eat like a huge amount of those things to get enough? No you do not, just implement the proper plant based protein diet foods and you will receive all the nutrients you need!
Statistics Are Based On 100 grams of food
1. Kale – 1.9g
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Kale is an example of a natural vegan protein rich food. Kale is also known as leaf cabbage that have green or purple leaves that do not form a head. This leafy green vegetable contains one of the highest amount of antioxidants of any vegetable. Kale is great in salads, stir frys, and smoothies. It’s a healthy plant based protein diet food.
100 grams of kale also has 28 calories, 0.4g total fat, 0.1g saturated fat, 0.2g 1% Polyunsaturated Fat, 23mg 7% Sodium, 228mg 7% Potassium, 5.6g 2% Total Carbohydrates, 2g 8% Dietary Fiber, 1.3g Sugars, 272% Vitamin A, 68% Vitamin C, 5.5% Calcium, and 5% Iron.
2. Broccoli – 2.4g
Broccoli is a high protein vegetarian food. It is the edible flowering head of a plant that is part of the cabbage family. The word broccoli comes from the Italian plural of broccolo, which means the flowering crest of a cabbage. Broccoli has large flower heads that are usually green in color and arranged in a tree-like structure that branches out. The mass of flower heads is surrounded by leaves.
100 grams also provides 35 calories, 0.4g 1% Total Fat 0.4g, 0.1g 0% Saturated Fat, 0.2g Polyunsaturated Fat, 41mg 2% Sodium, 293mg 8% Potassium, 7.2g 2% Total Carbohydrates, 3.3g 13% Dietary Fiber, 1.4g Sugars, 31% Vitamin A, 108% Vitamin C, 3.1% Calcium, and 3.7% iron.
3. Oatmeal – 2.4g
4. Brussels Sprouts – 3.4g
The Brussels Sprout a member of the Gemmifera Group of cabbages, grown for its edible buds. The leafy green all natural vegan protein food vegetables are typically 2.5–4 cm in diameter and look like miniature cabbages. They are wonderful in slaw, air fried, stir fried, baked, and steamed!
100 grams of Brussels sprouts also has 43 Calories, 0.3g 0% Total Fat, 0.1g 0% Saturated fat, 25 mg 1% sodium, 389mg 11% Potassium, 9g 3% Total Carbohydrate, 3.8g 15% Dietary fiber, 2.2g 6% sugar, 141% Vitamin C, 4% Calcium, 7% Iron, 10% Vitamin B6, and 5% Magnesium.
5. Green Peas – 5g
Green peas come in pods, the pods contain several peas at a time. Pea pods are botanically considered fruits because they contain seeds and develop from the ovary of the plant. Green peas are one of the best proteins to eat on the plant based diet.
100 grams of green peas also provides 81 Calories, 0.4 g 0% Total Fat, 0.1 g 0% Saturated fat, 5 mg 0% Sodium, 244 mg 6% Potassium, 14 g 4% Total Carbohydrate, 5 g 20% Dietary fiber, 6g Sugar, 66% Vitamin C, 2% Calcium, 8% Iron, 10% Vitamin B6, and 8% Magnesium.
6. Tofu – 8g
Tofu is another source of vegan protein rich foods. Tofu is also known as a bean curd. It is made by coagulating Soy Milk and pressing he curds into blocks. These tofu blocks can be soft, firm, or extra firm. Eating tofu is part of a healthy vegan Plant based protein diet. It’s the second to the top of all the vegan protein sources. If you’re wondering the best protein to eat on the plant based diet try tofu!
100 grams of tofu also contains 76 calories, 4.8 g 7% total fat, 0.7 g 3%, Saturated fat, 0 % cholesterol, 7mg 0% sodium, 121 mg 3% potassium, 1.9g 0% total carbohydrates, .0.3g 1% dietary fiber, 35% calcium, 30% Iron, 7% magnesium.
7. Lentils – 9g
Lentils are a healthy source of vegan high protein rich vegetarian food. They are known to have lens shaped seeds that grow in pods. Whole lentils usually take 15-20 minutes to cook in boiling liquid and will double or triple in size. Lentils make great meatless protein recipes.
100 grams of lentils also contains 116 calories, 0.4g 0% total fat, 0.1g 0% saturated fat, 2mg 0% sodium, 369mg 10% potassium, 20g 6% total carbohydrates, 8g 32% fiber, 1.8g sugar, 2% Vitamin C, 1% Calcium, 18% Iron, 10% Vitamin B6 , and 9% Magnesium.
8. Chia Seeds – 17g
Chia seeds are one of my favorite vegan protein sources because they are a complete protein. A complete protein (or whole protein) is a food source of protein that contains all 9 Essential amino acids that are required for the human diet. The Chia seed plant is grown commercially for its seeds which are high in omega-3 fatty acids. Chia seeds are one of the best proteins to eat on the plant based diet.
100 grams of chia seeds also contain 31g 47% total fat, 3.3g 16% Saturated fat, 0.1g Trans fat regulation, 16mg 0% Sodium, 407mg 11% Potassium, 42g 14% Total Carbohydrate, 34g 136% Dietary fiber, 2% Vitamin C, 63% Calcium, 42% Iron, and 83% Magnesium.
Chia Seeds can be sprinkles in smoothies, on salads, pastas, potatoes, etc. They can also be soaked in your choice of liquid (almond milk, Soy Milk, water) to make chia pudding.
The seeds absorb the liquid and develop a consistency that reminds me of tapioca pudding. Chia seeds are great for weight loss and a solid vegan protein food.
What are the best sources of protein to eat on the plant based diet? These healthy plant based proteins are the richest vegan protein sources.
9. Pumpkin Seeds – 19g
The pumpkin seed is also known as the North American pepita. In Spanish “pepita de calabazatranslates to “little seed of squash.” The edible seed of a pumpkin is commonly flat and asymmetrically oval with a white outer husk. Once the husk is removed you are likely to see a light green color however some cultivars are huskless.
Pumpkin seeds are known to be nutrient and calorie rich with a particularly high content of healthy fats known as linoleic acid and oleic acid as well as fiber, proteins and other important micro nutrients. Eat them roasted with a pinch of salt, in a salad, or processed into nut butter.
100 grams of pumpkin seeds also contain 446 Calories 446, 19g 29% total fat, 3.7g 18% Saturated fat, 18mg 0% sodium, 919mg 26% potassium, 54g 18% Total Carbohydrate, 18g 72% Dietary fiber, 5% Calcium, 18% Iron, and 65% Magnesium.
The Top 10 Will Impress You
10. Tempeh – 20.29
What is tempeh? This high protein vegan vegetarian food originates from Indonesia. It’s essential fermented soybeans that have been naturally cultured. During controlled fermentation the soybeans bind together to create a textured block. Tempeh has an earthy meaty taste and texture almost like diced chicken or pork.
Nutritional value per 100 g (3.5 oz): 192 calories, 7.64 grams of carbs, 10.80 grams of fat, 20.29 grams of protein, Thiamine (B1) 7% 0.078 mg, Riboflavin (B2) 30% 0.358 mg, Niacin (B3), 18% 2.640 mg Vitamin B6 17% 0.215 mg Folate (B9) 6% 24 Vitamin B12 3% Calcium 11% 111 mg Iron 21%2.7 mg Magnesium 23% 81 mg Manganese 62% 1.3 mg Phosphorus 38% 266 mg Potassium 9% 412 mg Sodium 1% 9 mg Zinc 12%.
11. Pistachios – 21g
Pistachios are the fun little green nut we all love! It’s in the same family as the cashew. The small tree the nut grows on originates from Central Asia and the Middle East.
100 grams of pistachios contains 580 Calories, 50g 75% Total Fat, 4g 20% Saturated fat, 1mg 0% Sodium, 987 mg 27% potassium, 27g 8% Total Carbohydrate, 10g 45% Dietary fiber, 9g Sugar, 8% Vitamin, 10% Calcium, 22% Iron , 87% Vitamin, and 37% Magnesium.
12. Almonds – 21.15g
Another amazing source of protein for vegans and vegetarians is Almonds! The Almond tree is native to Iran and it’s surrounding countries. It’s seed is edible and widely cultivated all over the world. I love almond because most of their fats are monounsaturated. Almonds are also rich in various nutrients and taste delicious as a snack or in mother foods.
100 grams of almonds also have 579 calories, 49.93 g fat, 22.55g carbohydrates, 12.50g fiber, 4.35g sugar, 269mg calcium, 3.71mg iron, 270mg magnesium, 481mg phosphorous, 733mg potassium, and 25.63mg vitamin E.
13. Hemp Seeds – 32g
Hemp seeds are technically a nut and come from the hemp plant AKA Cannabis sativa. They come from the same species but different variety as cannabis. Containing merely trace amount of THC they are same for regular consumption. One of the best natural vegetarian – plant based proteins.
100 grams of Hemp Seed also has 553 Calories, 49g 75% Total Fat, 4.6g 23%, Saturated Fat, 38g Polyunsaturated Fat, 5.4g Monounsaturated Fat, 5mg milligrams 34% sodium, 1200mg milligrams 3% potassium, 8.7g 16% Total Carbohydrates, 4g Dietary Fiber, Sugars 1.5g, 0.2% Vitamin A, 0.8% Vitamin C, 5.4% Calcium, and 44% Iron.
14. Soybeans 36.49g
Soybeans are another example of vegan protein rich food. They are a type of legume that are associated with the pea family. These beans contain a significant amount of phytic acid, dietary minerals and B vitamins. Soybeans are delicious in recipes like Masala, creamy curries, falafel, and dried.
100 grams of soybeans also contain 416 calories, 19.94g 26% Total Fat, 2.884g 14% Saturated Fat, 11.255g Polyunsaturated Fat, 4.404g Monounsaturated Fat, 2mg 0% Sodium, 30.16g 11% Total Carbohydrate, 9.3g 33% Dietary Fiber, 277mg 21% calcium, 15.7mg 87% iron, 1797mg 38% Potassium, and 6mg 7% Vitamin C.
15. Nutritional Yeast – 45g
What is nutritional yeast? Nutritional yeast is a vegan seasoning that adds protein to your plant based recipes. Vegetables with most protein are doubled in minerals when sprinkled with this delicious seasoning. It is so tasty sprinkled in soups, on veggies, salads, and more!
100 grams of nutritional yeast also has 328 Calories, 6.9g 11%, 1g 5% Saturated Fat, 1g, 0.1g Polyunsaturated Fat, 3.8g Monounsaturated Fat 3.8g, 1.9mg 1% Cholesterol, 63mg 3% Sodium, 901mg 26% Potassium, 37g 12% Total Carbohydrates, 24g 96% Dietary Fiber, 0.4% Vitamin C, 6.3% Calcium, and 11% Iron.
16. Spirulina – 57g
Spirulina is a blue/dark green algae superfood that comes in a powder form. It comes from tropical lakes and is considered a superfood. Spirulina is one of few plant proteins to be considered a complete protein. Spirulina can be added to smoothies and health drinks. It’s a natural high protein vegan- vegetarian food.
Now it’s not likely you would consume 100 grams of spirulina in one day! It’s more likely you would have about 1-2 tbsp in a day. Nevertheless 100 grams of spirulina also contains 290 calories, 8g 12% total fat, 2.7g 13% saturated fat, 1048mg 43% sodium, 1363 mg 38% potassium, 24g 8% total carbs, 3.6g 14% fiber, 3.1g sugar, 16% vitamin C, 12% calcium, 158% Iron, 20% VitaminB6, and 48% Magnesium.
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If you’re looking to improve your health and lose weight, yes plant based diets work! That’s because plant based foods are nutrient dense and packed with fiber and protein among other vitamins and minerals. Natural sources of fiber and protein help you feel full longer. Furthermore plant based foods help you boost your mood which keeps you motivated!
Let us know which one of these sources of vegan plant best proteins you enjoyed the best.