What are the best vegan or vegetarian protein sources

According to, A person who follows an eating plan that is vegan does not consume eggs, meat or dairy products. Although some may believe that this is a huge restriction on their intake of protein, there's plenty of vegan-friendly proteins they can consume.

What is the significance of protein?

Protein is a crucial food ingredient that is found in a variety of food items. Protein is a source of energy and is required to:

  • proper development and growth
  • Repairing and building tissues and cells in the body
  • hair and nails, skin, bone, muscle, and internal organs
  • Nearly all bodily fluids
  • numerous body functions include blood clotting,

How much protein are people require ?

Protein requirements for a person are determined by a number of factors such as age and sex, weight and physical activities.

Based on Dietary Guidelines for Americans (DGA)Trusted Source, protein is needed in the following amounts for various groups of individuals:

Age (years)-sex groupRecommended daily allowance (RDA) of protein (g)
M/F 2–313
M/F 4–819
M/F 9–1334
F 14–1846
M 14–1852
F 19–3046
M 19–3056
F 31–5046
M 31–5056
F 50+46
M 50+56

These RDAs are only guidelines and one may have a different requirement based on their own personal needs. is different. In general the RDA for a healthy and young person who doesn't engage in too much training will be 0.8 grams protein/kg body weight every day (g/kg/d)Trusted Source.

Someone who is active or wishes to build muscle discover that they require more protein in their daily diet. A study published from the journal of the International Society of Sports NutritionTrusted Source suggests 1.6-1.7 kg/d for those who train for strength and 1.2-1.4 G/kg/d for endurance sportsmen.

In addition, anyone who is pregnant needs to eat more protein in their daily diet. Based on an article published in the journal online Nutrients lactating or pregnant woman should increase their protein intake by 10%..

Vegetarian Protein Sources:

There are many different foods that are excellent source of protein that is vegan for example:

Whole grains

The term "whole grain" refers to a type of grain which contains the whole grain kernel, which means that the grain remains intact. Whole grains are excellent sources of protein. These include:


If cooked, quinoa has 4.38g in protein for 100g of Trusted Source. One cup cooked of quinoa contains 7.45g of protein.


Raw oats are packed with a significant amount of protein. It's 13.2g per 100g of Trusted Source. Oats that are raw contains 10.7g in protein. But, it is recommended to soak oats before eating them in order to aid in digestion.


While not a whole grains, seitan is a meat substitute that is made of wheat gluten. Its high level of gluten makes it suitable for those who suffer from gluten intolerance or suffer from celiac.

If you fry it, seitan has 11.28g of protein per 100g of Trusted Source.


Spirulina is an algae with a blue-green color that is exceptionally high in protein. 1 tablespoon of spirulina that is around 7g is 4.02g in protein Trusted Source that's 57.5g in 100g.


Certain vegetables are excellent sources of protein, including:


While not extremely protein-rich in and of itself, when utilized in an eating plan, broccoli may boost the amount of protein in your diet. Raw broccoli has 2.82g of protein in 100g of Trusted Source and 2.84g per 100g TrustedSource when cooking in oil. A cup of broccoli that is raw contains 2.54g of protein, while one cup of cooked broccoli is 4.54g.


If cooked in oil, mushrooms have 3.74g in protein for 100g of Trusted Source as well as 5.98g for each cup.

In addition mycoprotein can be an important source of protein that comes from the fungi. Many people use mycoproteins as meat substitutes. Mycoprotein is a protein source that contains 11g per 100g.

However, some products that contain mycoprotein also contain eggs that makes them non-vegan. It is important to verify the ingredients of the mycoprotein food before eating it.

Pulses and legumes

Certain legumes and pulses are excellent sources of protein. Examples include:


If cooked, lentils have 9.02g in protein for 100g of Trusted Source. Half a cup cooked of lentils has 8.95g of protein.


Chickpeas often referred to as garbanzo beans contain 8.86g of protein in 100g Trusted Source when they are cooked. In a cup, cooked chickpeas have 14.5g of protein.

There are many recipes made with chickpeas that make use of them to make a base, like curries and Hummus. Hummus is also a great protein source, with 8.18g per 100g Trusted Source.


Peanuts are a great source of protein and contain 25.8g of protein per 100g Trusted Source. A ounce of peanuts has 7.31g.

In addition, peanut butter has 22.5g of protein for 100g of Trusted Source and 7.2g per serving of 2 tablespoons.


Soybeans are used to make numerous products, like tempeh and tofu. These are proteins-rich ingredients for a myriad of dishes.

Soybeans are a great source of protein. 12.95g of protein in 100g of Trusted Source raw and 16.92gTrusted Source when they are cooked. A half cup of raw soybeans is 16.6g of protein. Similarly, half a cup cooked soybeans has 15.65g in protein.

Fried tofu is packed with 18.81g of protein for 100g Trusted Source and 5.34g per 1 ounce.

When cooked, tempeh has 19.91g in protein for 100g of Trusted Source, which equals about one serving.

Nuts and seeds

Many seeds and nuts are excellent sources of protein, such as:

Chia seeds

Chia seeds are very high in protein and contain 18.29g per 100g of Trusted Source. A 20g serving contains 3.65g of protein.


Raw unsalted almonds are another protein-rich foodsource, and contain 20.33g per 100g of Trusted Source and 5.76g per one ounce.

Almond butter has 20.96g of protein in 100 grams. 6.71g per serving of 2 tablespoons.

Hemp seeds

Hemp seeds are an excellent source of protein. Its protein content is 31.56g per 100g of Trusted Source. 3 tablespoons of hemp seed have 9.47g of protein.

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