Top 10 Protein Sources for Vegetarians and Vegans

Going Green: 10 Protein sources for vegans

Bernice Ng

14 Oct 2015

If you’ve ever wondered where you can find great sources of protein, especially if you are vegetarian or a vegan, this list is just for you.

1/10
Quinoa
Quinoa is a great source for vitamin B, iron, magnesium, phosphorus, and zinc and per 100g serving, it has 4.4 g of protein. It is also high in calcium, which is useful for people who are lactose intolerant or vegetarian and vegan.
2/10
Tofu
Tofu is relatively high in protein, about 10.7% for firm tofu and 5.3% for soft "silken" tofu. It's a staple in Chinese cuisine and can be cooked in many different ways so you will never be bored.
3/10
Lentils
In a 100g serving, raw lentils provide 353 calories and a rich source of many essential nutrients like dietary fiber and protein. Lentils have the second-highest ratio of protein per calories of any legume (26g per 100g serving), after soybeans.
4/10
Chickpeas
Chickpeas are a nutrient-dense food, providing rich content of protein - 8.86 g per 100g - and dietary fibre, folate, and certain dietary minerals such as iron and phosphorus.
5/10
Sesame seeds
For a 100g serving, sesame seeds are rich in calories (565 kcal) and contain 16.96g of protein. They also contain a lot dietary fiber, and total fat. Sesame seeds are also particularly rich in vitamin B.
6/10
Greenpeas
Peas are starchy, and they contain 5g of protein for every 100g serving.
They are also high in fiber, protein, vitamin A, vitamin B6, vitamin C, vitamin K, phosphorus, magnesium, copper, iron, zinc and lutein, which is a lot of vitamins for one tiny pea.
7/10
Hemp
Hemp seeds are a high-protein food source, providing 73% of the Daily Value (DV) in a 100g serving.
8/10
Chia seeds
A 100g serving of chia seeds is a rich source of vitamin B, riboflavin, folate and 16.54g of protein, which is actually a lot!
9/10
Non-dairy milk
Non-dairy milk is a good option for cow's milk, and soy milk is high in protein. It’s the only one that’s comparable to cow’s milk, providing between 8-11g of protein per cup.
10/10
Couscous
Couscous, a grain that is a staple food in West Africa and many other places, has 3.6g of protein for every 100g. Furthermore, couscous contains a 1% fat-to-calorie ratio.

Vegetarianism and veganism has really taken off in the last few years, with the rising awareness of animal cruelty in the meat and dairy industry. Most people transition from vegetarianism to veganism, which means their end game is that they don’t consume any kind of animal product or by-products from animals, which to some people can seem very difficult. ‘Where do they get their proteins from then?’ is possibly the question that first pops into mind.

The answer is fairly simple, and there are several places to get healthy amounts of protein from fruits, vegetables, beans and grains. People usually assume proteins come from poultry and fish, because they are so integral in our regular, omnivorous diets. But, some people can’t eat certain foods, be it moral, religious, or health reasons. And, as it so happens, one of those things that contain the most protein is meat, and it is an important part in repairing and building tissues, bones, muscles, cartilage, skin, and blood.

So if you’re vegan, we’ve rounded up some of the most potent sources of protein to chow down on.

Bernice Ng

Photos: Getty Images

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