Find Your Vegan Protein Sources Here
Vegan Protein Sources
Find your vegan protein sources here! Look no further! Many people have the misconception that only meat can supply you with the recommended daily allowance of protein.
Many people don’t know that there are vegan protein sources and that plants also contain protein. Plants contain proteins, which are nitrogen-based compounds, and their composition is better for the body than the composition of protein found in meat.
What Is Vegan Protein?
Vegan protein is nitrogen-based compounds which are also called amino acids. The body uses these nitrogen-based compounds to build and repair muscles, bones, blood cells, hair, skin, nails, and tissues.
The human body also uses these nitrogen-based compounds to make enzymes, hormones, and antibodies. The body also uses them to transport nutrients to the cells, and to regulate water.
Vegan protein is made up of varying combinations of 20 different amino acids, and our bodies can make eleven of the twenty amino acids. People depend on get the other nine amino acids from the foods they eat. These nitrogen-based compounds are called essential amino acids because the body doesn’t manufacture them.
Some of the combinations of amino acids form nitrogen-based compounds like keratin. This compound is found in skin, hair and nails. Hemoglobin carries oxygen throughout the body, and myosin helps muscles to contract.
It is important to get all the nine essential amino acids from the diet, which is easily obtainable from a well balanced vegan diet.
Learn More About the Alkaline Plant Foods on the Dr. Sebi Nutritional Guide »
How Much Protein Do We Need?
Science supports that people only need 10 percent of their total daily calories be from protein. A vegan diet easily supplies that percentage.
The recommended daily allowance for both men and women is .8 grams of protein for every kilogram, or .37 grams of protein for every pound of body weight.
Under this guideline a person weighing 170lbs should eat 63 grams of vegan protein a day. You can check if you are consuming the daily recommended allowance of vegan protein by using the NLE Vegan Protein Calculator.
The better measurement for determining the amount of protein you should consume is 10% of the total daily calories consumed.
Research suggests that women who are pregnant should eat and extra 20 grams of protein a day, and weightlifters should eat twice the recommended amount.
Vegans who eat a balanced plant based diet should not have any problem getting 10% of their total daily calories from vegan protein sources. Vegans get protein from vegetables, fruits, nuts, seeds, and legumes.
All plant-based wholefoods (vegetable, fruits, nuts/seeds, legumes, grains) contain some amount of vegan protein. In general, legumes, nuts, seeds, and grains contain a higher amount of protein per gram than do vegetables and fruits.
People who are concerned with maximizing their vegan protein consumption should increase their consumption of these vegan protein sources. May ask, “What do vegans eat for protein?” Your answer is below.
Vegan Protein Sources Chart
* Denotes recommended foods on Dr. Sebi’s nutritional guide, while other plant foods are listed to give a more comprehensive view of plant foods that contain plant-based protein.
Vegetable Protein “Greens”
Blue Green Algae
Tomatoes (cherry and plum)*
Orange (sour orange)*
- Hemp powder contains 35 grams of protein per 100 grams.
Best Vegan Protein Sources
|Referenced from the USDA Nutritive Value of Foods guide – 2012|
|Almonds||1cup||20 High in vegetable protein|
|Almond Butter||2 Tbsp||5|
|Amaranth (cooked)*||1 cup||9.3 High in vegan protein|
|Black beans (cooked)||1 cup||15 High in vegetable protein|
|Black-eyed peas (cooked)||1 cup||11|
|Brazil Nuts*||1cup||19 High in vegetable protein|
|Broccoli (cooked)||1 cup||4|
|Brown rice (cooked)||1cup||5|
|Chickpeas (cooked)*||1 cup||15 High in vegan protein|
|Hazelnuts (cooked)||1 cup||17 High in vegan protein|
|Kidney beans (red)||1 cup||15 High in vegan protein|
|Lentils (cooked)||1 cup||18 High in vegan protein|
|Lima beans (cooked)||1 cup||12|
|Peanut butter||1 Tbsp||4|
|Peas (cooked)||1 cup||9|
|Pinto beans (cooked)||1 cup||14|
|Potato||1 med. (6 oz)||4|
|Quinoa, cooked||1 cup||9|
|Rye (uncooked)*||1 cup||24.9 High in vegan protein|
|Sesame Seeds*||1 cup||25.5 High in vegan protein|
|Soybeans (cooked)||1 cup||29 High in vegan protein|
|Soy milk||1 cup||7|
|Soy yogurt||6 ounces||6|
|Spaghetti, cooked||1 cup||8|
|Spelt (cooked)*||1 cup||10.7 High in vegan protein|
|Spinach (cooked)||1 cup||6|
|Tahini (Sesame Seed Paste)*||1 Tbsp||2.6 High in vegan protein|
|Teff (cooked)*||1 cup||9.8 High in vegan protein|
|Walnuts*||1 cup||18 High in vegan protein|
|Wild Rice*||1 cup||6.5|