How Do Vegans Get Protein?


Quick Answer

Good vegan protein sources include legumes, nuts, seeds, vegetables and grains. A well-balanced and varied diet can easily meet the daily protein recommended minimums of 46 grams for women and 56 grams for men.

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Full Answer

One good source of vegan protein is legumes, such as lentils, black beans and chickpeas. Kidney beans provide about 13 grams of protein per cup, and chickpeas contain almost 15 grams per cup. Soybeans are a good source of protein, and many other food products are derived from them, including tofu, soy milk, tempeh and many meat substitutes. Tempeh has approximately 15 grams of protein per cup.

Seeds, such as pumpkin, hemp and sunflower, are also a good source of protein. Quinoa, which is considered a seed, has more than 8 grams of protein in each cup. It is also a perfect protein, meaning that it contains all the amino acids.

Nuts and nut butters are high in protein, but are also calorie-dense. Nuts contain approximately 5 grams of protein per ounce.

Vegetables including green peas, spinach, kale, broccoli and potatoes also contain small amounts of proteins. Raw spinach has about 1 gram of protein per cu, and broccoli has about 8 grams.

Grains such as brown rice and wheat, although not protein-rich, do contain some protein. Seitan, a meat substitute derived from wheat gluten, has 36 grams of protein in just half a cup.

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