One of the most common (and sometimes annoying) questions vegans are asked is “where do you get your protein”? Protein is not exclusive to animal foods, and the worries about becoming protein-deficient by following a vegan diet are baseless. However, if you don’t plan your vegan diet appropriately, you could lack protein.
In this article, we list a few vegan protein sources.
Chickpeas are a legume that is well known for their high protein content. Most varieties of beans are also rich sources of protein. In addition to protein, chickpeas are also rich in fiber, carbs, iron, potassium, and more.
Hemp is a plant that belongs to the cannabis family that has been cultivated since thousands of years ago for its seeds and industrially useful parts.
Hemp seeds are a rich source of protein with every 28 grams of it coming with 10 grams of protein.
In addition to protein, hemp seeds are also rich in magnesium, zinc, calcium, and selenium.
Nutritional yeast is a yeast species, Saccharomyces cerevisiae that is widely used in the food and beverage industry.
Yeast is used in baking and in making alcoholic beverages. Every ounce(28 grams) of nutritional yeast contains 14 grams of protein.
Nutritional yeast fortified with vitamin B12 and zinc is an excellent option for vegans as some vegan diets may lack these nutrients.
Seitan is made from gluten, a protein in wheat. Seitan has a close resemblance with meat in terms of its texture and look when cooked.
100 grams of seitan provides 25 grams of protein. Seitan is the plant source with the richest protein content.
In addition to protein, seitan also contains selenium, iron, phosphorous, and calcium.
Spirulina is blue-green algae rich in protein. 30 ml of spirulina contains 8 grams of protein. It also covers 22% of your iron requirement and 42% of your daily copper requirement.
The presence of phycocyanin, a natural pigment contributes anti-oxidant and anti-inflammatory properties to spirulina.
Derived from the Salvia hispanica plant, chia seeds are a good source of protein. In addition to protein, chia seeds also contain calcium, iron, selenium, magnesium, omega-3 fatty acids, and antioxidants.
These are some of the best plant-based sources of protein. By including the right plant-based protein sources in their diet, vegans can ensure that their daily protein requirements are met.