Vegan Sources of Protein

30 Mar

It makes me laugh a little how obsessed the world is with protein.

Dare to tell anyone you are a vegetarian or vegan, and no doubt they will look concerned ask how on Earth you are going to get enough protein in your diet.

So, if you’re worrying about this issue, please don’t.

We actually don’t need too much protein in our diets, and it’s more likely that most people are eating too much rather than not enough.

As a vegan, you need to be aware of sources of protein as the most well known proteins are meat sources, but to be honest most vegans are eating plenty of protein just by following a healthy, balanced diet.

Here are the best vegan sources of protein (gm per 1o0 calories):

  • Tempeh – 9.3
  • Seitan – 22.1
  • Soy beans – 9.6
  • Lentils – 7.8
  • Black beans – 6.7
  • Kidney beans – 6.4
  • Chickpeas – 4.2
  • Pinto beans – 5.7
  • Black eyed peas – 6.2
  • Tofu – 11.7
  • Lima beans – 5.7
  • Bagel – 3.9
  • Peas – 6.4
  • Peanut butter – 4.3
  • Spaghetti – 3.7
  • Almonds – 3.7
  • Whole wheat bread – 3.9
  • Sunflower seeds – 3.3
  • Spinach – 13.0
  • Broccoli – 6.8
  • Potato – 2.7

To meet protein recommendations, a vegan male needs to consume 2.5 to 2.9 grams of protein per 100 calories, and a vegan female needs 2.1 to 2.4 grams per 100 calories.

Advertisements

3 Responses to “Vegan Sources of Protein”

  1. conradvisionquest March 30, 2010 at 3:40 pm #

    yes, i love this and am linking it in my sidebar!
    ~wendy
    http://conradvisionquest.wordpress.com/

Trackbacks/Pingbacks

  1. A (Vegan) Response « The Vision Quest of Life - June 4, 2010

    […] which we need to survive. That is why we must eat animals.  In response to this I will link to this article written by a nutritionist who is not a […]

  2. My Vegan Adventure Begins… « - June 8, 2010

    […] Vegan Sources of Protein – written by a non-vegan nutritionist […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: