Protein is a crucial component for skin and hair health as well as for maintaining and growing muscles. The human body needs protein for proper development, growth, and repair. Due to its numerous health benefits, the majority of individuals choose this “vegan diet” or “vegan protein” as their favorite meal option but the possibility of inadequate protein in vegetarian and vegan diets is a major worry. However, a vegan can get protein from a number of plant sources. Legumes, nuts, and vegetables are examples of plant-based foods that contain non-animal protein. Here are the top 10 high-protein vegan foods are listed below:
- Lentils
- Oats
- Quinoa
- Amaranth
- Tofu
- Chickpeas
- Peanuts
- Nuts and seeds
- Green vegetables
- Fruits
1. Lentils:
Lentils come in different types, but they are all the best providers of fiber and protein. Lentils, when combined with a whole grain, provide the protein that meat does, which is useful if you follow a vegan diet. Given their flavor and adaptability, lentils are one of the high-protein vegan foods. To suit your taste, you may use lentils to make any type of foods, such as tacos, veggie koftas, savory dishes, and soups or you can add them to salads or curries or serve them with rice or roti.
1 cup of lentil contains 18g of protein
2. Oats:
Oats are an easy and quick way to enhance the protein in a vegan diet. It has a powerful source of soluble fiber called beta-glucan. Oats ‘versatility in cooking is one of their best qualities. You can consume oats with coconut milk, a teaspoon of honey, and nuts or you could also add a handful of berries or slice up some fruit into them for the perfect combination.
1 cup oats contain 12g of protein
3. Quinoa:
One of the protein-rich plant foods worth looking into is quinoa. As quinoa contains all the nine essential amino acids that the body needs, it acts as a complete protein and stands out in plant proteins. Quinoa is a high-protein vegan food and can be eaten as a main dish or added to salads, stir-fries, pasta, and soups.
1 cup cooked quinoa contains 8g of protein
4. Amaranth:
Amaranth is among the plants with the highest protein content. It is another high-protein vegan food that contains all twenty-two amino acids, including lysine and methionine. Amaranth can be consumed in the form of pancakes, porridge, soups, and salads.
1 cup cooked amaranth contains 9g of protein
5. Tofu:
Tofu often known as bean curd, is made from soybeans, and it is incredibly high in protein and iron. The best high-protein vegan foods include tofu, tempeh, and edamame, which are all produced from soybeans. People who don’t eat meat typically use tofu as their main source of protein. Tofu is highly versatile because it may be prepared in various ways, such as baking and stir-frying, or it can be added to soups, salads, and even desserts.
10 g of protein in a half cup of tofu
6. Chickpeas:
Chickpeas are a type of legume, often known as a garbanzo bean. You can use this protein-rich chickpea instead of meat products in many vegetarian as well as vegan dishes. Chickpeas are naturally gluten-free and loaded with nutrients. It is a versatile item to add to high-protein vegan food lists because it can be used in a wide range of recipes, including salads, soups, sandwiches, or veggie burgers and tacos.
½ cup of cooked chickpeas contains 7.25 g of protein
7. Peanut butter:
Peanut butter and Peanuts are nutrient-dense sources of protein, fat, and fiber. That nutritious combination helps you to stay full. Peanuts are a great example of a delightful method to include plant-based protein as part of a balanced meal plan. ½ cup of peanut contains 20.5g of protein. The consumption of peanut butter is worldwide. Peanut butter can be blended into smoothies, spread on toast, pancakes, waffles, or crepes, or used to make salad dressing.
1 tablespoon of peanut butter contains 3.5g of protein
8. Nuts and seeds:
Nuts and seeds are a satisfying, high-protein snack. The versatility of nuts and seeds justifies their place on the list of high-protein vegan foods. You can also spread nut butter over sandwiches. Among the top nut and seed proteins are:
- Hemp seeds -9 grams of protein per ounce
- Pumpkin seeds- 8.5 grams of protein per ounce
- Sunflower seeds- 5.5 grams of protein per ounce
- Flax seeds- 5 grams of protein per ounce
- Sesame seeds- 5 grams of protein per ounce
- Chia seeds- 4.7g of protein per tablespoon
- Almonds- 6 grams of protein per ounce
- Brazil nuts- 4g of protein per ounce
- Walnuts- 4.3 g of protein per ounce
- Pistachios – 6g of protein per ounce
9. Green vegetables:
Some vegetables are good sources of protein. Even though vegetables have fewer calories than other foods, they are rich in other nutrients that create a healthy diet. The following vegetables should be included in your diet as they are high in protein.
- 1 cup of cooked broccoli contains 5g of protein
- 1 cup of cooked spinach contains 6g of protein
- 1 cup of cooked sweet corn contains 5g of protein
- 1 cup of cooked kale contains 4g of protein
10. Fruits:
Fruits often supply less protein compared to lentils, nuts, and other high-protein foods. A cup of fruits such as guava, blackberries, kiwi, and avocados has 2-4 grams of protein.
Getting adequate protein can be a concern for many vegans. If you think that your protein is insufficient, try to include more of the foods listed above in your meal.
