The 12 best vegan and vegetarian sources of protein

A common myth surrounding a vegan diet is that you can’t get enough protein to maintain a healthy lifestyle. But actually, it’s easy to get the amount of protein you need per day… as long as you know where to find it! There’s a stunning range of vegan protein powders on the shelves if you need a little boost, but prioritizing your protein with whole foods like beans, lentils and vegetables is the best way forward.

Statistics from Viva! It shows that half the UK population has reduced their meat intake, 3% of the public (around two million people) have identified as currently vegan, and many people are opting for Veganuary. So how can you safely get the right amount of protein while following a vegan diet?

Author and Harley Street nutritionist Rhiannon Lambert and nutritional therapist, health coach and plant-based chef Linda North (who is also a member of Plant Based Health Professionals) have all the advice you need on the best vegan-friendly packaged foods. full of protein.

How much protein should we consume per day?

According to the UK Eatwell Guide we need 0.75 grams of protein per kilo of body weight. This is usually around 45 grams per day for the average woman.

Best vegan protein sources

1. Beans and lentils

(about 20g protein per 100g)

Replacing meat in dishes like chili or casseroles with a plant-based alternative like beans or lentils is an easy dinner hack to get started.

“Beans and lentils taste great in curries and soups, and are also useful for thickening gravies or sauces. They’re an excellent source of fiber and some B vitamins,” adds Lambert.

Meanwhile, North suggests: “A great way to increase the bioavailability and nutritional value of beans is to ferment them, also called tempeh. Soy is often used, but any bean will work. Alternatively, you can sprout them: From sprouted whole grains or legumes Ezekiel bread, which contains approximately 8 grams of protein per loaf.”

2. Nuts and seeds

(Pumpkin seeds: 24.4g protein per 100g)

“Nuts and seeds are a good source of plant-based protein, whether sprinkled over porridge, tossed into smoothies, or as an afternoon snack,” says Lambert. But that’s not all they have: “They also have the added benefit of containing fatty acids, calcium, zinc and selenium. Get creative and include many different varieties in your diet.”

Pumpkin seeds contain more protein than many types of fish, such as cod (19 grams of protein per 100 grams). Who would have thought?

3. Chickpeas

(approximately 7.7g protein per 100g)

Ah, a classic. You can put chickpeas in it almost every There are so many dishes to choose from, from curries and wraps to stir-fries, and yes, you can even use leftover chickpea juice (known as aquafaba) to make delicious desserts like mousses and meringue.

“Chickpeas are incredibly versatile as a source of protein; they can be made into hummus, added to curries, stirred into soups, roasted with a little olive oil and paprika for a healthy afternoon snack… the list goes on!” “They also double as a source of iron and fiber,” adds Lambert.

4. Soy foods

(about 8g protein per 100g)

“Soy foods like tofu provide an alternative source of plant-based protein that has a good amino acid profile, as well as fatty acids and calcium,” Lambert advises. “Tofu can be a particularly delicious addition to Asian-inspired curries, noodle dishes, and can also be crunchy when fried in a little soy sauce, oil and cornmeal to make it crispy. Try it if you haven’t already!”

Don’t forget that edamame and soybeans are also full of benefits: 11 grams of protein per 100 grams.

5. Fruits and vegetables

(Approximately 2g-9g protein per cup)

“This may surprise you, but all fruits and vegetables contain protein,” says North. “Vegetables with the most protein include green peas (9g per cup), broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts; vegetables typically containing 5g of protein per cooked cup, or sweet corn—whatever even though it is classified as: one grain.”

Without forgetting our fruit friends, the expert adds: “We can look at guava, cherimoya, mulberries, blackberries, nectarines and bananas with about 2-4 grams of protein per cup.”

6. Seitan

(approximately 75g protein per 100g)

The word may sound like evil, but the food product is far from that; It is a very effective source of protein. “Seitan is high in protein and is made primarily from wheat gluten. Its meat-like texture means it’s often found in curries and burgers,” says Lambert.

7. Hazelnut paste

(approximately 20-30g protein per 100g)

“Nut butter on rice cakes or toast works really well as a delicious and filling snack,” Lambert recommends. Considering how good it tastes, there’s no way it could be that healthy.

“Nut butters are also great in smoothies and with fruit dipped in them (or, let’s be honest, straight out of the jar)! They contain healthy fats, but be aware that some may contain added sugar; always check the label,” warns the expert.

8.Tempe

(approximately 19g protein per 100g)

“Tempeh is a plant-based protein source native to Indonesia. It has a chewy texture not unlike meat and is a good addition to salads,” explains Lambert. “It also has the advantage of being fermentable, which can be beneficial for our gut microbiome.” And everything your gut microbiome wants…

9. Moss

(about 8g protein per 2 tablespoons)

This might not sound like a very mouth-watering option, but spirulina, for example, can be added to smoothies, juices and salads.

“This is another great source of nutrients and vitamins our bodies need,” North adds.

10. Wild rice

(About 7g protein per cooked cup)

It turns out the type of rice you eat can make a difference. “Wild rice contains 1.5 times more protein than brown rice or basmati, as well as healthy fiber, vitamins and minerals,” says North.

11. Fungi and mycoprotein

(about 15g protein per 100g)

North describes it as his absolute “favourite,” a type of fungus often used to produce meat substitutes. Basically any Quorn product you can think of, it also contains fiber and various nutrients.

12. Meat substitutes e.g. vegan sausages

(approximately 8-20g protein per 100g)

Never dabbled in meat substitutes? “Give them a try,” says Lambert. “Such products often contain mycoprotein if they are Quorn based,” he emphasizes, but adds: “Other products, such as Heck sausages, contain lots of vegetables to help you get your five-a-day meal. Some vegans say they miss the ‘chewiness’ of meat, so these products can be great alternatives.” .”

Obviously some meat substitutes are ‘healthier’ than others, so it’s worth checking their nutritional content.