I’ve been vegan for a little while now, and one of the most common questions I’m asked upon meeting new people is: “Where do you get your protein from?”.
I don’t know how many times I’ve had to explain the variety of protein sources that exist in the plant kingdom, but sometimes I wish people finally understood that lentils, chickpeas, seeds, and peanuts also offer plenty of protein.
To give you a clear example of the best vegan protein sources out there, I’ll share 25 vegan protein sources with the most protein per 100 grams.
25 Best Vegan Protein Sources (Per 100 Grams)
The following table highlights 25 vegan high-protein sources that contain a considerable amount of protein per 100 grams.
| Food Source: | Protein per 100g |
|---|---|
| Pumpkin seeds (raw) | 29.9g |
| Peanut butter | 24g |
| Almonds (raw) | 21.2g |
| Sunflower seeds (raw) | 21g |
| Almond butter | 20.8g |
| Pistachio (raw) | 20.5g |
| Tempeh (cooked) | 19.9g |
| Sesame butter | 19.7g |
| Flaxseeds (ground) | 18g |
| Seitan | 17.9g |
| Cashew nuts (raw) | 17.4g |
| Pine nuts (raw) | 15.7g |
| Brazil nuts (raw) | 15g |
| Walnuts (raw) | 14.6g |
| Hazelnuts (raw) | 13.5g |
| Oats (whole grain) | 13.5g |
| Bread (whole wheat) | 12.3g |
| Tofu | 9g |
| Navy beans (cooked) | 7.26g |
| Chickpeas (cooked) | 7.05g |
| Pinto beans (cooked) | 6.99g |
| Black beans (cooked) | 6.03g |
| Kidney beans (cooked) | 5.22g |
| Green peas (cooked) | 4.42g |
| Lima beans (cooked) | 4.07g |
How Important is Protein, Really?
At its core, protein is a macronutrient that our body needs in relatively large amounts.
It’s crucial for building and repairing tissues, producing enzymes and hormones, and is the building block of bones, muscles, cartilage, skin, and blood.
Without adequate protein, our body simply wouldn’t function properly, and that’s why protein is so valued, although most people don’t really understand why.
How Much Protein Do We Actually Need?
The topic of protein intake often elicits strong opinions, with some advocating for high-protein diets, while others suggest that we already consume more than enough.
But what do the facts say?
Recommended Protein Intake
The dietary recommendations for protein can sometimes seem like a shifting landscape. Presently, the U.S. government recommends a protein RDA (Recommended Dietary Allowance) of 0.8 grams per kilogram of body weight.
In contrast, the World Health Organization suggests a slightly lower intake, recommending 0.66 grams of protein per kilogram of body weight.
To put this in real terms, consider someone who weighs 140 pounds (approximately 63.5 kilograms). According to the U.S. RDA, their daily protein requirement would amount to around 50 grams. When you factor in a typical daily caloric intake of 2,000 calories, this protein amount makes up precisely 10 percent of total calories.
How Do Our Intakes Actually Compare?
Interestingly, most of us are consuming protein well beyond these recommendations, irrespective of our dietary preferences.
A comprehensive study published in 2013 in the Journal of the Academy of Nutrition and Dietetics assessed the nutrient intake of a broad spectrum of dietary choices, including non-vegetarians, vegetarians, and vegans.
What they uncovered is quite telling: On average, vegetarians and vegans were found to consume over 70 grams of protein daily, which is a significant 70 percent more than their daily requirement. Non-vegetarians consumed even higher amounts, averaging almost 80 grams a day.
This data leads to an inevitable conclusion: The majority of us, whether we’re vegans, vegetarians, or omnivores, are already surpassing the recommended protein intake.
Protein Deficiency Concerns
Given the above figures, it might seem strange that there’s so much concern about protein deficiency. However, actual protein deficiency is a rarity and is usually associated with a broader issue of calorie deficiency.
In such instances, the individual’s health concern isn’t exclusive to protein but rather encompasses a deficit in overall nutrients.
Essentially, when someone isn’t consuming enough calories, they’re likely not getting enough of all essential nutrients, protein included.
Are Plant-Based Proteins Inferior To Animal Proteins?
There’s a myth circulating that only animal-based proteins are “complete,” meaning they contain all nine essential amino acids our body can’t produce on its own.
But here’s the thing— many plant-based sources are also complete, like tofu, tempeh, and quinoa. And even if a plant source is technically “incomplete,” combining foods (like beans with rice) can provide all the essential amino acids you need.
That’s how it’s supposed to be— you’re not meant to just consume one source of food only— you need a wide variety to get all sorts of nutrients.
What If You’re An Athlete And Want To Go Vegan?
Contrary to popular belief, athletes can adequately meet their protein needs through a whole-food, plant-based diet without gravitating towards protein powders or bars.
While it’s acknowledged that athletes, due to their elevated physical demands, need more protein than those with a sedentary lifestyle, the percentage of protein compared to other macronutrients doesn’t necessarily need to increase. As encapsulated by Drs. Alona Pulde and Matthew Lederman in their book, “The Forks Over Knives Plan,” the primary requirement for athletes is simply more food intake overall.
Weird Dispute: Did you know that many of the fierce Roman gladiators were predominantly vegetarian?