Top 5 best sources of vegan protein

A common concern about vegan diets is a lack of sufficient protein. While worth the concern, vegans can get protein from various plant sources, though some may be better than others. Unmonitored vegan diets may lead to a poor nutritional outcome with lack of planning. Below I dive into what I have found successful & what may help you too. Those who are active should aim for 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

1. Seitan

Seitan is a great protein source for many vegans.

It’s sourced from gluten, the protein in wheat. It shares similarity in look and texture of meat when cooked.

This so called “wheat meat” contains roughly 25 grams of protein per 3.5 ounces (100 grams), putting high on the list for rich plant protein sources available.

Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus.

You can find this meat alternative in the refrigerated section of many grocery stores or make your own version with vital wheat gluten.

Seitan can be pan-fried, sautéed or grilled, making it easy to incorporate into a variety of recipes.

While it does have many benefits, it contains wheat, those who suffer from gluten-related disorders should avoid eating seitan.

2. Soy Protein

Tofu, tempeh, and edamame all sourced from soybeans, very popular in East Asian cuisine.

These protein packed beans are a complete protein, meaning they provide your body all the essential amino acids it needs.

Edamame are young soybeans, sweeter with a slightly grassy taste. To prepare, they require boiling or steaming prior to consumption. Then they can be enjoyed on their own or added to soups, salads, sushi, sandwiches, stir-fries, and more.

Tofu is made from bean curds pressed together similar to cheesemaking. On the other hand, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block. A 100-gram serving of tempeh contains 8.3 grams of fiber, while a 100-gram serving of tofu contains 2.4 grams of fiber.

Both tofu and tempeh share a plain flavour making them great for absorbing flavors of your choice.

These 3 soy-based proteins contain iron, calcium, and 12–20 grams of protein per 3.5-ounce serving

Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity

Note that tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus, making it great for those wanting to improve digestive health and reduce inflammation.

3. Legumes

Peas contain almost 9 grams of protein per cooked cup (160 grams), legumes such as chickpeas contain 19g protein per 100g.

In todays world there are legume based pastas and rice alternatives, when swapped for regular rice, can boost your intake dramatically.

Additionally, one serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin A, C, and K needs.

Peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins

4. Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, marketed as a yellow cheesy alterntive.

It’s cheesy flavor, makes it popular in scrambled tofu, popcorn, pizza and on salads.

Half an ounce (16 grams) of this complete source of plant protein provides 8 grams of protein and 3 grams of fiber.

Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

However, keep in mind that not all types of nutritional yeast are fortified, check the label carefully.

5. Protein Powder

While whole food is the optimum choice for nutrition, protein Powder is a great way to bump up your protein in a convenient and quick way.

Whenever I am shopping for a protein powder I make sure it is these 3 things: Organic, fermented, naturally sweetened.

Personally I find that protein powder rich in pumpkin seed powder and/or pea protein has a smooth and digestible consistency.

Pumpkin seeds are packed with protein and even contain all nine essential amino acids to be a complete protein, but they're usually not technically considered a complete protein because they have very low amounts of amino acids methionine and tryptophan.

Pea protein is a great protein source. Containing all nine of the essential amino acids and branched-chain amino acids, ( like arginine which is promotes circulation and heart health) This high iron, low fat protein can boost your protein intake drastically.