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Are you looking for top vegan sources of protein? Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, enzymes, hormones, and other molecules in the body.
For many years, people believed that the only way to get enough protein was by consuming animal products, but that's not the case.
What are the top vegan sources of protein?
With the rise of veganism and plant-based diets or plant-based meat substitute, we now know that it's possible to get enough protein from plant-based sources.
Legumes: Legumes like lentils, chickpeas, black beans, and kidney beans are top vegan sources of protein. They're also high in fiber, iron, and other essential nutrients. One cup of cooked lentils contains approximately 18 grams of protein, while one cup of cooked chickpeas contains approximately 15.
Tofu and tempeh: Tofu and tempeh are soy-based products that are top vegan sources of protein as well as a non-meat a great non-meat protein source.
They are also versatile ingredients that can be used in a variety of dishes. One cup of tofu contains approximately 20 grams of protein, while one cup of tempeh contains approximately 31.
Nuts and seeds: Nuts and seeds are not only a great source of healthy fats, but they also contain protein. Almonds, peanuts, and sunflower seeds are among the highest in protein.
For example, one ounce (28 grams) of almonds contains approximately six grams of protein, while one ounce of sunflower seeds contains approximately 5.5.
Quinoa: Quinoa is a pseudocereal that's a complete top vegan sources of protein source. That means it contains all nine essential amino acids that the body cannot produce on their own. One cup of cooked quinoa contains approximately eight grams of protein.
Whole grains: Whole grains like brown rice, oats, and barley are not only high in fiber and other nutrients but also contain protein. One cup of cooked brown rice contains approximately five grams of protein, while one cup of cooked oats contains around six.
Seitan: Seitan is a wheat-based protein that's often used as a meat substitute. One 3.5-ounce serving of seitan contains roughly 25 grams of protein.
Are Vegetables high in protein?
While vegetables are not typically thought of as a source of protein, some do contain protein, like:
Spinach: Spinach is not only high in iron and other nutrients, but it also contains protein. One cup of cooked spinach contains approximately five grams of protein.
Broccoli: Broccoli is a cruciferous vegetable that's a good source of fiber, vitamins, and minerals.
Brussels Sprouts: Brussels sprouts are another cruciferous vegetable that's high in fiber, vitamin C, and vitamin K.
Peas: Peas are a legume that are top vegan sources of protein, fiber, and other nutrients. One cup of cooked peas contains approximately eight grams of protein. They can be added to soups, stews, salads, and curries.
The aforementioned sources are the top sources of protein By incorporating these foods into your diet, you can easily meet your protein needs while also reaping the health benefits of a plant-based diet.
