Top 18 Vegetarian & Vegan Protein Sources
Are vegans deficient in protein?
While most vegans are likely not deficient in protein, they just need to pay more attention to choosing high protein plant-based foods to include regularly in their meals. While vegans avoid meat, dairy, eggs, and other traditional animal-based sources of protein, there are many plant-based protein food sources and supplements that meet daily protein requirements.
How much protein do vegans need?
The DRI (daily recommended intake) for protein doesn’t change for vegans. The official recommendation for adults is 0.8-1.2 grams of protein per kg bodyweight per day. Those who are less active need around 0.8g per kg bodyweight, and those who are active may need 1.2g per kg.1 If you are trying to bulk or add muscle, some sources recommend up to 2g/kg body weight per day.2
1. Quinoa
Quinoa (pronounced keen-wah, for the record!) is arguably one of the greatest protein (and carbohydrate) sources for vegetarians and vegans. It's couscous-like consistency makes it highly versatile for use in salads, casseroles and even breakfast bowl recipes, like the one above.
Quinoa is also high in iron, fibre and magnesium, which makes it the perfect wholefood.
2. Chia Seeds
Chia seeds have grown in popularity as of late, due to their high omega-3 content — higher than any other plant-based food. Their consistency when mixed with liquid makes them excellent in recipes, especially as a substitute for eggs.
They are also packed with iron, zinc, and calcium, as well as lots of antioxidants. Check out these 3 chia pudding recipes for inspiration.
Get more info on the benefits of chia seeds here...
3. Soy
Soy beans are a great addition to any salad, recipe and are great to snack on too. There are lots of products derived from soy beans, such as tofu, tempeh, and edamame beans.
It's one of the greatest sources of protein for vegetarians and vegans and is often also used in protein shakes.
4. Beans
There are dozens of varieties of beans, from black beans, to pinto beans. They make an excellent salad, and can be combined with other food such as rice to make a tasty dish high in protein and complex carbs.
5. Hempseed
Hempseed is an excellent source of protein, high in magnesium, zinc, iron and calcium. It contains large amount of all nine essential amino acids, as well as fatty acids such as omega 3
They are most commonly consumed in supplement form. The macro-nutritents for our Hemp Protein are:
6. Nuts
Nuts, such as almonds, peanuts, cashews etc. are all excellent sources of protein. They can also be bought in the form of nut butters.
The macro-nutrients for peanuts are as follows:
7. Chickpeas
Chickpeas are highly versatile legumes, packing essential amino acids with a high protein content.
They are also used to make hummus, which is a great topping/dip for any snack.
8. Green Peas
Great tasting, one of your fruit and veg additions and low in calories. They don't have as much protein as some of the other items on the list, but for a vegetable, they have excellent macronutrient ratios:
9. Peanuts
Peanuts are an excellent vegan source of protein. They can also be bought in the form of nut butters.
The macro-nutrients for peanuts are as follows:
Try these creamy peanut butter noodles that are totally vegan...
10. Almonds
A great alternative for those who can’t eat peanuts, almond products are everywhere - from almond flour to almond butter, you can find many ways to enjoy this vegan protein source. Look for raw, unsalted for the most nutritious option.
11. Walnuts
With a distinct flavour and shape, walnuts are a vegan protein source that’s used often as an addition to salads (or desserts). They’re calorie dense and great for when you need to boost your calorie intake for the day.
12. Cashews
Another popular alternative to peanuts, cashews are great in a trail mix for a boost of energy and healthy fats and even excellent mixed in smoothies - if you have a high-powered blender, they add a creamy, sweet flavour.
13. Brussels Sprouts
Packed with phytonutrients and fibre, Brussels sprouts are also a good vegetable source of vegan protein. While they’re lower per 100g than beans or some other vegetables, they’re so low in calories that you can eat more of them without going over your goals.
14. Sweet Corn
Corn is a sweet vegetable that’s also a sneaky vegan protein source. Boiled without salt and butter is the best way to prepare fresh corn, while plain popped corn can be taken as a snack (changes macros).
15. Oat Bran
While we mostly eat quick oats or rolled oats, oat bran is the whole grain source of vegan protein with the highest protein content. Oat bran can be added to oatmeal or eaten as a cereal.
16. Wild Rice
Swap out your white or brown rice for wild rice if you want to increase your sources of vegan protein. Low in calories, wild rice is a great side dish to up your protein intake for the day.
17. Couscous
If you get tired of rice and quinoa, swap them for couscous, a pasta-like grain that’s a good source of vegan protein to add as a side dish to your meals or include in your soups and stews.
18. Vegetarian/Vegan Supplements
Many of the protein sources listed here can be bought in supplement form, soy, hemp, pea protein etc. These offer a higher protein content than the raw forms, and are quick, easy and convenient to consume.
A tasty and convenient way to get your protein in, our Vegan Blend made from pea and fava bean isolate comes in five delicious flavours, including chocolate and turmeric latte. The macro-nutrients are:
Take home message
You don’t have to be a lean, mean, chicken eating machine to make gains today. There are so many vegan protein sources and so many recipes to help you find meals you love using them.
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This punchy protein-packed curry is sure to impress.
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Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.
Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.
Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.
Find out more about Claire’s experience here.
