High-protein Plant-based Foods for Vegans

Many plant-based foods can provide enough protein to vegans or those who consume a plant-based diet. So, if you are someone who does not consume animal protein, such as milk, curd, eggs, meat, etc., you can add some of the best vegan protein sources to your diet to prevent deficiency. In addition to protein, these vegan foods can provide many essential nutrients to your body and promote your overall well-being. In this article, we will share some high-protein vegan foods you can consume regularly.

High-protein vegan foods

If you are a vegan and are looking to boost your protein intake, you can opt for following high-protein vegan diet:

1. Legumes

Consuming legumes, such as peas, beans and lentils, can provide high amounts of protein to your body. If you are on a plant-based or vegan diet, you can consume protein-rich legumes to prevent deficiency. The protein content of half a cup or about 90 grams of following legumes are:

• Peas: 8 grams

• Kidney beans: 8 grams

• Lentils: 8 grams

• Chickpeas: 7.5 grams

2. Grains

Consuming grains is ideal for boosting your protein intake and promoting overall well-being. Following is the protein content of half a cup or 100 grams of below grains:

• Amaranth: 4.7 grams

• Quinoa: 4.5 grams

• Millet: 3.5 grams

• Brown rice: 3 grams

• Oats: 3 grams

3. Fruits and vegetables

Some vegetables and fruits contain high amounts of protein, so including them in your diet can help prevent deficiency. Some examples of protein-rich fruits and vegetables are:

• Guava: 165 grams or 1 cup of guava contains 4 grams of protein

• Artichoke: 90 grams of artichoke contains 3 grams of protein

• Broccoli: 90 grams of broccoli has 2.5 grams of protein

• Spinach: 85 grams of spinach contains 2 grams of protein

• Banana: 1 banana of 125 grams can provide 1.5 grams of protein to your body

4. Nuts and seeds

Some nuts and seeds contain high amounts of protein and are perfect for any time snacking. The protein content in about 30 grams of the following nuts is:

• Hemp seeds: 9.5 grams

• Pumpkin seeds: 8.5 grams

• Almonds: 6 grams

• Chia seeds: 6 grams

• Flax seeds: 6 grams

• Sunflower seeds: 5.5 grams

• Walnuts: 4.5 grams

• Cashew nuts: 4.5 grams

5. Soy products

This incudes food product like tempeh and tofu which is a good source of protein and ideal for vegans looking to include some protein-rich foods in their diet. The protein content of these soy products is:

• Soy milk: 100 ml of soy milk contains 3.3 grams of protein

• Tofu: 85 grams of tofu contains 4 grams of protein

• Tempeh: 100 grams of tempeh contains 13 grams of protein