Best Proteins for Vegans and Vegetarians

Today, we will explore plant proteins. A common myth about vegetarian and vegan diets is that they lack adequate protein. In reality, most foods contain protein. We will highlight ten of the best protein-rich foods suitable for vegans and vegetarians.

There are advantages and disadvantages to plant-based proteins. It's usually easier to meet your protein needs with meat, as animal products often have more essential amino acids. However, plant proteins offer additional health benefits, as they are typically high in antioxidants, vitamins, minerals, and fiber. Here are several protein-rich plant foods:

Seitan is made from wheat gluten and has a meat-like texture. It's common in meat substitutes, providing about 25 grams of protein per three ounces. Seitan also contains important minerals such as selenium, iron, calcium, and phosphorus. You can find seitan in grocery store refrigerators or make it at home using vital wheat gluten.

Soy foods like tofu, tempeh, and edamame also provide complete protein with all essential amino acids. Depending on the soy product, you can get between 12 to 20 grams of protein in about three and a half ounces. If tofu isn't appealing, it may be due to not preparing it correctly. Tofu absorbs flavors well and comes in various textures. Tempeh is fermented soy, while edamame are whole soybeans available shelled or unshelled, suitable for many recipes.

Lentils pack 18 grams of protein per cup. They are versatile and can be added to salads, soups, curries, and pasta dishes. Along with protein, one cup of lentils offers about 15 grams of fiber, which many people lack. This fiber supports gut and heart health while keeping you feeling full. Various lentil types allow for variety, and they are an affordable plant protein choice.

Hemp seeds provide omega-3 fatty acids, fiber, and plant-based protein. Each tablespoon contains about 3 grams of protein. While not high in protein, they are easy to include in your meals by sprinkling them on oatmeal, yogurt, cereal, or salads, or using them in smoothies and baking.

Nutritional yeast is a popular vegan ingredient known for its nutty, cheesy flavor. Fortified nutritional yeast has 8 grams of protein per quarter cup and supplies important vitamins and minerals, including B vitamins like vitamin B12, which can be hard to obtain on a vegan diet.

Quinoa is a nutritious grain that offers 8 grams of protein per cup when cooked. Although technically a seed, it is grouped with whole grains due to its fiber and nutrient content. Quinoa contains all nine essential amino acids, similar to soy.

Sprouted grain bread is typically higher in protein than regular bread, as it is made from sprouted whole grains and legumes like wheat and barley, sometimes including soybeans and lentils. Two slices usually provide about 8 grams of protein and often contain less added sugar and more fiber than regular bread, making them great for sandwiches or toast.

Nuts and nut butters offer about 5 to 7 grams of protein per ounce or 2 tablespoons. In addition to protein, they are rich in fiber, healthy fats, and various vitamins and minerals, including iron and magnesium, along with antioxidants.

These protein-rich foods show that a vegetarian or vegan diet can meet your protein needs effectively.