- Are Vegans Getting Enough High Protein Foods?
- List of High Protein Foods
- Additional Details on High Protein Foods
- High Protein Foods: Final Note
There are numerous benefits of including high protein foods in your diet. According to several studies (1), having abundant protein in your diet could lose extra weight, increase muscle mass, and overall strength. Further, protein-rich food may also help you with your blood pressure, diabetes, and more. For women, the Reference Daily Intake is 46 grams of protein and 56 grams for men. However, many experts believe that you need to intake more than that for an optimum result.
Are Vegans Getting Enough High Protein Foods?
Millennials are getting interested in following a vegan diet and reducing their animal product usage. The trend is making a shift turn from the animal product via the ample availability of plant-based food. However, getting enough protein and other essential nutrients could be harder for vegans. It is difficult for vegans compared to meat-eating, non-vegan populations. Hence, we advise our readers to prepare a dietary plan that balances their nutritional requirements (2). It includes protein, calcium, iron, vitamin B-12, and more.
List of High Protein Foods (Vegan)
You could excellently serve plant-based products as high protein foods and other nutrients. These products are often with fewer calories compared to animal products.
Below is our selected list of high protein foods that are also vegan and healthful:
Tofu, Tempeh, and Edamame
When it comes to plant-based food, soy products are among the high protein foods.
Below table carries the protein content in different varieties of soy:
|Soy Varieties||Protein Content (per ½ cup)|
Tofu serves as an excellent all-round addition to your meal. It takes on the flavor of the recipe you prepare. You could also try it as a substitute for meat or include it in your favorite recipes like sandwiches, soup, etc.
Soy products are also rich in calcium and iron. It makes them a healthy substitute for animal-based products.
Lentils are one of the high protein foods that are also rich in fibers and other vital nutrients. It includes iron, potassium, vitamins, and other essential trace elements (3).
The protein content of protein per 1/2 cup of cooked lentils is 8.84 g.
Lentils are an excellent source of protein you could add in your dinner routine. You could add them in your stew, curries, salads, or rice to get extra protein portion in your food.
Cooked chickpeas contain approximately 7.25 g per 1/2 cup. It makes chickpeas one of the high protein foods.
You could eat them hot or cold with plenty of available recipes because of their versatility. You could include them in your stews, curries, or roast them in the oven. Also, make a chickpea hummus and add it to your sandwiches as a protein-rich butter alternative.
Peanuts are high protein foods that are also rich in healthy fats. Several studies suggest that peanuts may also improve your heart health. It contains around 20.5 g of protein per 1/2 cup.
Per tablespoon of peanut butter, you get approximately 8 g protein. It makes peanut butter sandwiches a healthful and complete snack.
Almonds offer 16.5 of protein per 1/2 cup. You could also get the right amount of vitamin E from these high protein foods.
Spirulina is blue or green algae that are among the high protein foods. You could get around 8 g of protein from 2 tablespoons of Spirulina. It is also rich in other nutrients like iron, several vitamin B, manganese, etc.
You could find Spirulina in a powder a supplement form online. Add it into your water, smoothies, or juices. You could also sprinkle it over your salads or snacks to increase their protein content.
Quinoa is among the high protein foods and is a complete protein. Per cup, you could get approximately 8 g of protein from cooked quinoa. The grain also contains other nutrients like magnesium, iron, manganese, fiber, etc.
Quinoa is a highly versatile food, and you could include it in your soups, stews, or sprinkle over a salad.
It is a fungus-based protein-rich food. The products of Mycoprotein offers approximately 13 g of protein per 1/2 cup.
The Mycoprotein products serve as an excellent substitute for meat. They are available as chicken nuggets or cutlets. However, some of these products may contain egg white. So, make sure you read the label carefully before your purchase.
Consider other high protein foods if you have a history of mushroom allergies or any other food allergies.
Chia seeds are high protein foods that are also rich in fiber and Omega-3 fatty acids. The seeds offer a complete source of protein with approximately 2 g of protein per tablespoon.
You could add chia seeds in smoothies, sprinkle them on top of non-dairy yogurt, or make a pudding.
Beans with Rice
If you eat beans and rice separately, then know that you are getting an incomplete protein source. However, if you eat them together, they become among the high protein foods. It provides 7 g of protein per cup.
You could eat this classic recipe as a side dish or as a protein-packed meal.
Additional Details on High Protein Foods
First, let’s talk about some additional plant-based sources of protein not listed about:
Potatoes offer approximately 8 g of protein along with other nutrients like potassium and vitamin C.
Many dark-colored, leafy greens vegetables have protein. Even though eating alone won’t fulfill your daily protein requirements, but you could combine them with other high protein foods.
For example, a medium stalk of broccoli has about 4 g of protein, 2g of protein per cup in Kale, 3 g of protein in 5 medium mushrooms.
Hemp seeds are a complete protein like chia seeds. They offer 5 g of protein per tablespoon.
There also several protein powders available in the market, which are plant-based. However, depending on its manufacturing processes, they may or may not offer complete protein. Even though you need to include protein in your daily diet, many experts believe that that eating nutrients rich high protein foods are a better strategy (4). It is essential to read the nutrient labels of these products (5).
High Protein Foods: Final Note
If you are following a vegan lifestyle try eating a varied diet of plant-based products. It would help you fulfill your daily amino acid requirements. It includes the high protein foods we have the list above, like tofu, tempeh, lentils, nuts, seeds, and quinoa.