Top 10 Protein Sources for Vegans and Vegetarians

For many people who want to try a vegan or vegetarian diet, getting sufficiently strong and nutritious plant protein sources is a constant concern.

The truth is that for so long we have been told that meat, eggs and fish are the best sources of protein, that we have come to believe that they are the only ones, when this is not true at all.

Various plant products, including especially various types of grains and seeds, are sources of vegetarian protein that not only have nothing to envy to animal products, but often contain other side benefits in abundance.

Las mejores fuentes de proteína para vegetarianos

10 sources of protein for vegans and vegetarians

1. Seitan

Seitan is a product derived from gluten, which is the main protein in wheat, which is why its use as an alternative protein source is widespread in various products, such as substitutes for traditional bread.

Specifically, 100 grams of seitan contains about 25 grams of protein, which already takes the place of the vegetable product with the most protein in this entire list.

But the benefits of this plant go further. Here are some additional nutrients obtained from seitan:

  • Iron.
  • Calcium.
  • Match.
  • Selenium.

Fuentes de proteína veganas

2. Tofu, tempeh and edamame

Tofu, tempeh and edamame are sources of protein from soybeans, which contain important contributions of energy and amino acids.

These 3 products, especially tofu, lack a defined or very attractive flavor on their own, but instead offer another number of abundant benefits such as a high intake of iron and calcium and between 10-19 grams of protein per 100-gram serving. .

Proteína en dietas vegetarianas

3. Lentils

Every 240 ml of cooked lentils represents about 18 grams of protein, with which we can already get an idea of how beneficial it is.

Lentils also have multiple added benefits such as the following:

  • Good amounts of slow-digesting carbohydrates.
  • Fiber in large quantities.
  • Folate
  • Magnesium.
  • Iron.

On the other hand, lentils are a kind of miracle food, while their consumption is related to a decrease in the risks of diabetes, cancer and other diseases.

Proteína para dietas veganas

4. Chickpeas

Chickpeas are another legume with high amounts of protein, and greater amounts of added benefits. About 240 ml of cooked chickpeas contain 15 grams of protein, together with other nutrients and minerals such as the following:

  • Complex carbohydrates.
  • Fiber.
  • Iron.
  • Folate
  • Match.
  • Potassium.
  • Manganese.

Chickpeas are undoubtedly nutritious little capsules, and this actually applies to many other types of beans.

Mejor proteína para veganos

5. Nutritional yeast

Nutritional yeast , normally sold in the form of flakes or yellow powder, is a product little known for its gastronomic use, but highly recommended for its nutritional benefits.

About 28 grams of this product provide the body with 14 grams of protein and 7 grams of fiber. It also contains other nutrients such as zinc, magnesium, manganese and copper.

As a recommendation, using it to sprinkle on pasta or in stews are good options to consume it.

Beneficios de la levadura nutricional

6. Spelled and teff

Spelled and teff are two types of grains belonging to the so-called ancestral grains. These grains are known for their use in various recipes as substitutes for bread, flour or creams.

Spelled and teff provide between 10 and 11 grams of protein per 240 ml, which is, among the ancestral grains, those with the highest amount of protein.

Granos ancestrales para veganos

7. Hemp seeds

Hemp seeds are known to belong to Cannabis sativa, the same plant from which marijuana is obtained. The difference is that hemp contains only a slight amount of THC, and instead it does have large amounts of protein.

About 28 grams of hemp seeds provide 10 grams of complete and easy-to-digest protein. Furthermore, hemp is an important source of:

  • Magnesium.
  • Iron.
  • Omega 6.
  • Omega 3.
  • Calcium.
  • Zinc.
  • Selenium.

Proteína y nutrición vegetariana

8. Green peas

While green peas are typically served as a minor contour at meals, their nutritional values could easily make them a complete meal on their own.

About 240 ml of cooked green peas provide 9 grams of protein. Additionally, they contain other nutritional elements such as:

  • Fiber.
  • Vitamins A, C and K.
  • Thiamine
  • Folate
  • Manganese.

Fuentes de proteína para vegetarianos

9. Amaranth and quinoa

Unlike other grains, amaranth and quinoa do not usually grow from grass, which is why they are often called pseudo-cereals. Outside of this minor difference, they are as nutritious as any other plant protein.

Both amaranth and quinoa provide between 8 and 9 grams of protein per 240 ml. They also provide other elements such as:

  • Complex carbohydrates.
  • Fiber.
  • Iron.
  • Manganese.
  • Match.
  • Magnesium.

Cantidad de proteína en la quinoa

10. Ezekiel Bread

Organic breads made from legumes and grains, such as the famous Ezekiel bread, are natural sources of truly nutritious compounds such as spelled, wheat, lentils or soy, depending on their preparation.

Two slices of traditional Ezekiel bread typically provide about 8 grams of protein, much more than any other bread and without the large amount of carbohydrates.

Among the nutrients in Ezekiel’s bread, there are also the following:

  • Soluble fiber.
  • Folate
  • Vitamins C and E.
  • Beta carotenes.

Panes con proteína para veganos

Reference

  • Petre, A. The 17 Best Protein Sources For Vegans and Vegetarians. For Authority Nutrition. [Revised August 2016]