What can vegans eat for protein?

by StaffVegan

If you're attempting to eat less meat and more vegetables, or you're just a vegetarian or vegan, these vegetarian protein sources will help you get the protein you need. Getting enough protein into your diet is essential if you want to build and maintain muscle mass as well as keep your hair and skin healthy. It also helps in maintaining satiety.

Many people are puzzled as to how vegetarians manage to acquire enough protein in their diets, but it's actually quite simple. According to the Dietary Guidelines, the recommended daily intake of protein for women is 46 grams, while the recommended daily intake of protein for men is 56 grams (This depends on your age, how active you are, and other factors.).

Yes, there are several vegetarian proteins besides tofu. If you're looking to up your intake of protein without going meatless, check out some of these ideas.

1. Greek Yogurt

Greek Yogurt 10 gm of protein per 100gms

Adding a serving of Greek yogurt to your diet can help you feel fuller for longer. Protein content in a typical 6-ounce Greek yogurt is 15 to 20 grams, or about the same as 2 to 3 ounces of lean meat. That makes it especially tempting to vegetarians, who sometimes have difficulty getting enough protein. This is great news for people who count carbs or have diabetes. There are only about 9 grams of carbohydrates in a cup of Greek yogurt.

2. Lentils

Lentils 9 gm of protein per 100gms

Lentils are a type of small seed-like legume that grows in a husk-like structure. Because of their high protein content, high fiber content, low fat content, and low net carbohydrate content, lentils are an essential part of any plant-based low carb diet.

However, not all lentils are the same. They are available in a wide range of sizes, shapes, and colors. Red lentils have the lowest protein-to-calorie ratio of any of the lentil varieties. Although they have a higher calorie and carbohydrate count, they are worth the trade-off for their exquisite flavor.

3. Chia Seeds

Chia Seeds 4.7gm of protein per 100gms

1 cup or 28 grams of chia seeds contains 140 calories and 4 grams of protein. As a complete protein, chia seeds provide the body with all nine of the amino acids it needs but cannot synthesize.

Chia seeds are available in black and white variants, but the nutritional value is the same in both. As part of a plant-rich diet, chia seeds may help reduce the development of numerous chronic diseases when consumed in moderation.

Chia seeds can be added to a wide variety of dishes, including yogurt, smoothies, and cereal, without cooking. Chia seeds can also be used in baking in place of eggs.

4. Beans

Lentils 6.3 gm of protein per 100gms

Beans come from the Fabaceae family, which is also called the pea, bean, or legume family. The essential components of protein known as amino acids can be found in abundance in beans.

But out of all the different kinds of beans, only soybeans have all nine of the essential amino acids. Individuals can build complete proteins by combining incomplete proteins with grains, nuts, seeds, dairy products, or other foods throughout the course of a single meal or throughout the day.

Beans are a wonderful option for vegetarians and vegans looking for a good amount of protein. They also have fewer calories and less saturated fat than things like meat and full-fat or low-fat dairy products.

5. Green Peas

Green Peas 5.9 gm of protein per 100gms

One of the most well-liked vegetables is the green pea. They also include a good quantity of fiber and antioxidants, making them an exceptionally nutritious food choice. 

One cup of green peas has 8.6 grams of protein, which is less than half of what you'd get from a serving of some of the most common pea protein powders. Additionally, fresh peas are a good source of fiber, thiamine, folate, manganese, and vitamins A, C, and K.

Peas are a source of protein that are believed to have a poor bioavailability. This means that your body is able to absorb less protein from peas than it can from other types of protein; however, they may be softer on the stomach than whey.

6. Brown Rice

Brown Rice 7.94 gm of protein per 100gms

A serving of brown rice that is cooked to a volume of one cup has nearly 4 grams of protein. There are two varieties of protein, namely complete and incomplete. Brown rice, like other grains, has incomplete protein, meaning that it is missing part of the amino acids that are necessary to build a complete protein.

Brown rice is a popular gluten-free whole grain for people with celiac disease, wheat sensitivity, or gluten sensitivity. It also has valuable phytochemicals that have been shown to help keep diseases away.

There are a few distinct types of brown rice, the most common of which are short-grain, medium-grain, and long-grain. After being cooked, each species has its own distinct consistency due to the size of the grain, which imparts a nutty flavor. Cooking time for brown rice is significantly longer compared to that of refined white rice.

7. Peanut 

Peanut 25.8 gm of protein per 100gms

People can easily increase their daily intake of protein by snacking on peanuts. In addition to providing a wide range of nutrients, peanuts are easy to get.

Even though peanuts are technically classified as legumes, which means that they are part of a group of foods that come from a particular plant family, the vast majority of people think of peanuts as nuts.

Peanuts are rich in a variety of nutrients, including polyphenols, antioxidants, flavonoids, and amino acids. According to the findings of several pieces of research, each of these components is helpful to human health.

Bottom Line

Protein shortages in vegetarians and vegans are quite uncommon, particularly among individuals who consume a diet that is both healthful and well-planned.

Still, there are many reasons why some people might want to eat more plant-based proteins. Anyone looking to increase their intake of plant based protein might refer to this list as a starting point.