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Loading...25 Vegan Sources for Protein
- Becky Striepe
- February 14, 2012
- 5:05 pm
- 220 comments
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25 Vegan Protein Sources
There are plenty of vegan protein sources, and if you make sure to eat a variety of these throughout the week, you won’t need to worry about getting enough protein!
I understand that not everyone is going to eat all 25 of these. This list is a jumping off point to give you some options to get going. Beans, whole grains, and even fruits and veggies contain protein, so if your favorite foods aren’t on this list, I suggest using a resource like the USDA Nutrition Database to check out their protein contents.
- Tempeh - 41 g per cup
- Lentils – 18 g per cup
- Plain soymilk – 11 g per cup
- Edamame – 20 g per cup
- Seitan – 19 g per 3 ounces
- Tofu – 20 g per 1/2 cup
- Peas – 9 g per cup
- Brown rice – 5 g per cup
- White rice – 4 g per cup
- Cooked broccoli – 4 g per cup
- Sunflower seeds – 6 g per 1/4 cup
- Quinoa – 9 g per cup
- Cooked spinach – 5 g per cup
- Avocado – 4 g per cup
- Whole grain bread – 7 g in 2 slices
- Black beans – 15 g per cup
- Cashews – 5 g per 1/4 cup
- Cooked semolina pasta – 8 g per cup
- Chia seeds – 5 g per 2 tablespoons
- Flax seeds – 4 g per 2 tablespoons
- Bulgur – 5.5 g per cup
- Peanut butter – 8 g per 2 tablespoons
- Sunflower seed butter – 5.5 g per 2 tablespoons
- Baked red potato – 3 g per cup
- Barley – 3.5 g per cup
Of course, this isn’t an exhaustive list, and I’d love to hear from you guys! What plant-based foods do you rely on for protein?
Sources:
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Read more: Diet & Nutrition, Eating for Health, Food, Health, Vegan, Vegetarian, nutrition, Plant-based protein, protein, vegan nutrition, vegan protein, vegan protein sources
Becky Striepe
Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!
Disclaimer: The views expressed above are solely those of the author and may
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Too cute!! I have 10 cats and all of them say something different. All one of them says is WAH but s…
Thank you.
thank you
Fascinating, thanks much!
Fantastic Article - such fun and informative reading!
220 comments
+ add your ownwow ty so much
Good clues, thanks
Eat with balance
Thank you :)
Thanks!
Thank you :)
Great work.
One correction:
Quinoa (cooked) doesn't have 9g protein per 100g. It's ~4.5g on the USDA food nutritional content website.
I was looking for low-fat options, excluding soy/gluten, and I'm grateful for you reminding me how high lentils are, wow! Another option is to press the oil out of nuts and eat the protein.
Tx, I agree with this great article!
Great list.
thanks!
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