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List Of High Protein Rich Foods for Vegans

Published : Feb 08, 2022 6 mins read Updated On : Nov 28, 2023

A vegan diet equals loads of delicious veggies, fruits, and lentils with non-dairy products and equal richness in terms of nutrients. While a vegan diet is exceptionally healthy and rich in nutrients, the amount of protein that a normal vegan diet provides is normally frowned upon with the major point being that protein is usually obtained from non-vegetarian sources in bulk.

While this might be true to an extent, it doesn’t mean that you can’t get enough protein if you’re a vegan. There are a number of protein-rich foods for a vegan kingdom that when introduced to your normal diet in sufficient quantities can grant you the right amount of protein.

In terms of proteins and veggies, we have compiled a list of delicious and healthy protein-rich foods for vegetarians that you can introduce into your diet for a nutrient-rich balance.

Protein Rich Food for Vegan

1. Lentils

Protein Rich Food - Lentils And Beans

Protein-rich lentils are an excellent way to add protein to your diet. A bowl of 200g of cooked lentils provides up to 18g of protein (1). They have versatile use in numerous recipes, spanning from crisp salads to robust soups and flavorful dahls. Additionally, lentils serve as an excellent fiber source, delivering more than 50% of your daily recommended intake in a mere 200g cup.

Moreover, the variety of fiber present in lentils has demonstrated its ability to nourish beneficial bacteria in the colon, contributing to a well-functioning and healthy gut. Additionally, incorporating lentils into your diet may lower the risk of heart disease, diabetes, excessive body weight, and specific types of cancer.

Furthermore, lentils are rich in folate, manganese, and iron. They also provide a substantial amount of antioxidants and other beneficial plant compounds that support overall health. Lentils are a popular protein-rich veg food in India commonly known as Dal.

2. Beans

Kidney beans, black beans, pinto beans, and various other bean types serve as crucial staple foods in diverse cultures, offering substantial protein content per serving. Chickpeas, alternatively referred to as garbanzo beans, represent another bean variety renowned for their elevated protein levels.

The majority of bean varieties provide approximately 15 grams of protein in a cooked cup equivalent to 200g. Additionally, they serve as outstanding sources of complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and various advantageous plant compounds (2).

3. Protein-rich vegetables

Vegetables that contain the highest protein content encompass broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, typically delivering around 4–5 grams of protein in a cooked cup.
Even though classified as a grain, sweet corn is a prevalent food with a protein content comparable to these high-protein vegetables.

4. Chia Seeds

Originating from the Salvia hispanica plant native to Mexico and Guatemala, chia seeds possess a noteworthy position among top plant-based proteins, containing 5 grams of protein and 10 grams of fiber in a 30g serving (3).

These tiny seeds are rich in iron, calcium, selenium, and magnesium. Additionally, they contain omega-3 fatty acids, antioxidants, and various advantageous plant compounds. Their remarkable versatility stems from their mild flavor and the capacity to absorb water, forming a gel-like substance.

5. Hemp Seeds

While not as widely recognized as some other seeds, hemp seeds boast 9 grams of protein per 30-gram serving. Additionally, hemp seeds are rich in magnesium, iron, calcium, zinc, and selenium. Furthermore, they serve as a beneficial source of omega-3 and omega-6 fatty acids in the optimal ratio for human health.

Incorporating hemp seeds into your diet is easy; you can enhance your smoothie or morning muesli by sprinkling a few seeds. They also make great additions to homemade salad dressings, granola, energy balls, or protein bars.

6. Spirulina

Approximately, a 14-gram serving of spirulina furnishes 8 grams of complete protein and meets 22% of your daily iron requirements, as well as 95% of your daily copper needs. Spirulina is also rich in magnesium, riboflavin, manganese, potassium, and trace amounts of various other essential nutrients, including essential fatty acids.

7. Soy Milk

Soy milk is made from soybeans and can be a great alternative to dairy milk for vegans. In addition to providing 6 grams of protein per 250ml, it serves as a rich source of calcium, vitamin D, and vitamin B12.

8. Mycoprotein

Mycoprotein, derived from Fusarium venenatum, a type of fungus, is a non-animal-based protein commonly utilized in the production of meat alternatives such as veggie burgers, patties, cutlets, and fillets.
The nutritional content may vary slightly depending on the particular product, but in general, most offerings contain approximately 15–16 grams of protein per 100-gram serving, accompanied by 5–8 grams of fiber.

9. Almonds

Almonds are the most well-known nuts that you find in an Indian diet. Almonds provide 9g protein in 40g of almonds. Apart from protein almonds are also excellent sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, Vitamin E, and certain B vitamins.

10. Oats

Protein Rich Food -Oats

Incorporating oats into your diet is a simple and enjoyable method to increase protein intake. About half a cup (40 grams) of dry oats offers around 5 grams of protein and 4 grams of fiber. Oats also contribute magnesium, zinc, phosphorus, and folate.

While oats may not be classified as a complete protein, they do possess a higher quality of protein compared to widely consumed grains such as rice and wheat. Oats can be utilized in diverse recipes, including oatmeal and veggie burgers, and can also be ground into flour for baking purposes.

11. Yellow Peas

We know we mentioned beans and lentils already but this one does deserve a separate pointer since it is super rich in protein. Yellow peas are nutritious when it comes to vitamins, minerals, and fibers but what strikes an appeal is the 25g of protein 100g of yellow peas contains.

This higher protein content makes it one of the favorites when it comes to planting protein powders, just like our brown rice. And it's always a delight to have a bowl of hot split pea/yellow pea soup in the winter.

12. Brown Rice

Protein Rich Food - Brown Rice

While the protein content in white rice is minutely higher than in brown rice with the former containing 2.7g of protein and the latter providing 2.6g of protein per 100g, the difference is the minerals and vitamins that are in abundance in the case of brown rice.

In fact, brown rice has also been used in various plant protein powders along with green peas and lentils because of its high vitamin and mineral ratio along with its impressive veg protein-rich food content.

Conclusion

Vegetarians and vegans typically don't encounter protein deficiencies, particularly when adhering to a nutritious and well-thought-out diet. Nevertheless, individuals may have a desire to boost their plant protein consumption for various reasons. The following compilation serves as a helpful reference for those looking to include more plant-based proteins in their diet.

FAQs

1. What vegan food is highest in protein?

Seitan, tofu, beans, and lentils are some of the vegan foods that are high in protein.

2. How can vegans get a lot of protein?

Vegans can obtain ample protein by incorporating diverse plant sources, including tofu, lentils, beans, seitan, whole grains, nuts, and nutritional yeast, ensuring a well-balanced and varied diet.

3. How to get 100g of protein vegan?

To achieve a daily intake of 100g of protein on a vegan diet, individuals often need to diversify their plant protein sources and incorporate multiple options in a single meal. This may involve including high-protein choices like seitan (25 grams of protein per 100 grams), tofu, beans, and lentils, along with foods offering smaller protein amounts such as whole grains, nutritional yeast, and nuts.

4. Which Dal has the highest protein?

Among dals, black gram dal, also known as urad dal, stands out with high protein content. It is a nutritious choice for those seeking plant-based protein in their diet.

5. Which vegetables are high in protein?

Broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, Brussels sprouts, and sweet corn are notable vegetables high in protein, providing a nutritious and plant-based source of this essential nutrient.

Doris D Silva
Doris D Silva
General Wellbeing

Doris is enthusiastic about writing blogs on general wellbeing through her extensive research. She firmly believes in the importance of spreading correct, factual information and thereby, her blogs... Read More

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