Vegan Protein Sources: Where do Vegans get their Protein
Since meat and animal by-products are known to be the best source of protein, most of us wonder where vegans get their protein. It is a fact that vegans have fewer protein sources than people who do not follow such diet, vegan’s protein sources are actually crucial because no single plant contains the nine essential amino acids needed by the body.
These amino acids in proteins are known to be the building blocks of tissues and muscles. It also aids some function of the immune system that is why obtaining all amino acids is necessary and critical for a normal body function.
A vegan needs to plan well the diet to be able to get all the necessary proteins because it has to source different amino acids from several food sources.
Many of vegan protein sources fall under this category called pulses. Pulse is what we call the edible seeds that grow in a pod just like peas, beans and lentils. Chickpeas have 7g of protein per 100g serving; beans like pinto, black-eyed, soya, kidney and edamame have 7 to 10g of protein per 100g; lentils have 8 to 9g of protein per 100g.
Since tofu is derived from soy beans, it has 8g of protein per 100g alone. It is one of the most popular and favorite protein source for vegans because of its versatility in being cooked in so many ways.
A popular replacement for rice for non-vegans as well, quinoa seeds are available in white, black and red varieties which provide 4g of protein per 100g of cooked weight. Quinoa is one good source of all 22 amino acids that is why it makes a good alternative for couscous and rice.
Nuts and Seeds
Goes well with meals and as snacks, nuts and seeds are awesome sources of proteins that are easy to consume. It provides a good amount of energy and protein that will be a good help to go through a busy day.
Almonds provide 3g of protein for every 6 pieces; hemp seeds have 5g per heaping tablespoon, walnuts have around 3g for every 3 pieces; pumpkin seeds have 4g per tablespoon; pistachios have about 1g per 10 pieces; and cashew nuts have 3g per 10 pieces.
Fruits and Vegetables
Surprisingly, some fruits and vegetables have quite a good amount of protein to help you keep up with your nutrient requirement. Avocado has over 1g of protein per half of an avocado, asparagus has 2g per 6 spears, broccoli has around 3g per 80g, cauliflower has 1.5g per 80g, kale has around 2g per 80g serving, spinach has 2g per 80g serving and sweet corn has over 2g for every 3 tablespoon heaping.