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Writer's picturePlantzMatter

Vegan Protein Sources A Chart of Plant-Based Protein


woman lifting heavy weights in gym

Many people think that plant-based and vegan eaters are starved of protein. The modern obsession with protein has become built into our culture. Our bodies don’t need copious amounts of protein to function. Too much protein can stress your body. Still, some people will need higher levels, such as those who weight train. 



Vegan Sources of Protein Chart


You can get enough protein on a vegan diet. Many vegan protein sources are high-protein.  Plant protein is widely available; many are cheap and have other health benefits. Below are vegan sources of protein charts.









This table shows vegan foods high in protein per 100g per serving. It is a quick reference if you are watching your protein intake. While these are some of the best vegan protein sources, there are other good sources. 


Protein Source

Protein (g) per 100g

Calories per 100g

Fat (g) per 100g (optional)

Pea Protein Powder

80

380

7

Seitan

25

370

1.9

Hemp Seeds

31.6

553

48.8

Almonds

21.2

579

49.9

Tempeh

19

193

10.8

Tofu (firm)

8

144

7.7

Black Beans (cooked)

9

132

0.5

Lentils (cooked)

9

116

0.4

Chickpeas (cooked)

8.9

164

2.6

Quinoa (cooked)

4.4

120

1.9


How Much Protein Do I Need a Day? 

Bowl of tofu

The Recommended Dietary Allowance (RDA) for protein varies depending on age, personal situation and activity level. 


Here are some basic estimates: 



  • Adults: 0.8 grams per kilogram of body weight per day

  • Athletes and Physically Active Individuals: 1.2 to 2.0 grams per kilogram of body weight per day

  • Pregnant and Breastfeeding Women: About 1.1 grams per kilogram of body weight per day

  • Older Adults: 1.0 to 1.2 grams per kilogram of body weight per day


Other Sources of Plant-Based Protein


It’s pretty easy to get protein on a plant-based diet. I would include mock meats for those who like them or are transitioning. However, they vary greatly, so I have mostly left them off the dot point list. Check the packaging of all these items on the list as products vary greatly.


Here are the top plant-based protein sources per 100 grams:

red lentils

  • Soy Protein Isolate: 80-90g, powder isn’t for everyone. I’d rather eat than drink my food. It is convenient, though. Other protein powders such as faba bean (broad bean) are similar.

  • Textured Vegetable Protein (TVP): 50-55g. This product is versatile. I use it for spaghetti bolognese or tacos. So many recipes can be made from this ingredient, which is easy to store. 

  • Pumpkin Seeds: 30g

  • Peanuts: 25-28g

  • Black Beans: 21g

  • Mock Meats: 10-20g

  • Chia Seeds: 17g



Conclusion Plant-Based Protein Sources


As you can see, plenty of plant-based and vegan protein options are available. You will not have to go to hospital for a protein deficiency, and you will not miss the meat. I have been a vegan for a long while now, and I am not a weakling. I work out most days, and I am constantly excited about creating new recipes to try. 



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