High Protein Plant-based Foods and Snacks for Vegans and Vegetarians
There are many controversies regarding how much protein vegans and vegetarians get from their diets. This article debunks a significant myth: Going vegan would not deprive you of your required daily protein intake.
Written By
Dorcas FerdinandSkincare and wellness writer
Reviewed By
Ibiam PeaceFreelance Health Writer | Registered Dietitian-Nutritionist
Key takeaways:
- Proteins are essential for muscle growth and repair, weight management, and feeling full quickly.
- Plant proteins are versatile and can be eaten in a variety of ways.
- Nuts are great, but portion control should be taken seriously to avoid excessive calorie intake.
A large percentage of an average person’s diet is composed of carbohydrates. While carbohydrates are a major need in the body, they can not provide all the nutrients it needs.
Vegan diets are plant-based and, hence, mostly carbs. This is because carbohydrates are the primary energy source for plants, produced through photosynthesis.
If you remember the photosynthesis equation from basic science, combining carbon dioxide and water would result in glucose and water. Glucose is a form of carbohydrate.
This means that when humans consume plant-based products, they essentially consume photosynthesis products (carbs).
This theory has, therefore, led many to think that plant-based diets are not rich in protein, and that couldn’t be further from the truth. But that doesn't mean people who rely on plant-based foods cannot get sufficient protein to meet their body's needs.
Protein-rich Plant-based foods
The following plant-based proteins are essential in providing nutrients for muscle growth, repair, and overall health and can be healthy additions to your diet whether you are a vegetarian or not:
1. Seitan
Seitan is correctly pronounced as “say-tawn.” According to the United States Department of Agriculture (USDA), this popular plant-based meat alternative made from vital wheat gluten contains 17g of protein for every 2 ounces of serving. However, the total number of proteins that can be derived from seitan also depends on its preparation.
Whether you prefer stir-fries, kebabs, soups, or sandwiches, seitan offers a quick and easy cooking time and can be easily marinated, shaped, or grilled.
However, you might want to stay off seitan or eat with caution if you have gluten sensitivity.
2. Tofu
K-drama fans must have seen this in many Korean movies. Tofu is a staple in Asian cuisines but has now become popular and eaten worldwide. According to the USDA, it contains 17.3g of proteins per 100g serving.
Tofu can be cut into cubes, stir-fried with vegetables, and eaten with rice, yam, or any side dish of choice. It can also be added to soups and stews in place of meat.
Tofu is relatively easy to prepare and can be eaten at any time of the day. More meal options for enjoying Tofu include smoothies and fried or baked Tofu.
3. Tempeh
Tempeh is a legume made from fermented soybeans. It is a native meal from Indonesia. The USDA confirms that It contains 20.3g of protein per 100g.
This legume has a firm texture similar to tofu and seitan. It is also easy to prepare, and its versatility allows for creativity.
Save for its contribution to the much-needed food sustainability system, other benefits of tempeh include helping to improve gut health, brain functions, and cholesterol levels.
4. Lentils and beans
They are common and affordable sources of plant protein. A 100-gram serving of lentils contains 9.02g of protein, while a 100-gram serving of beans contains 24 g.
Lentils are easy to prepare and can be made into or incorporated into soups, stews, salads, or casseroles as a main dish.
There are various types of beans, including kidney beans, black beans, and chickpeas, and the time spent cooking them is dependent on the type of bean.
Like Lentils, beans can be incorporated into soups, stews, and salads and served with any side dish of choice.
5. Sorghum
Sorghum is a cereal grain belonging to the grass family and contains 8.27g of protein for every 100g portion. They are small, round grains that vary in color from white to red to brown.
They are rich in dietary fiber, have antioxidant effects, help with weight management, lower cholesterol levels, and even improve mood.
Sorghum can be popped like popcorn, blended into flour, and used to make gluten-free baked goods or cooked like rice for use in salads.
6. Soy milk
Soy milk is perfect for those who are lactose-intolerant and is a great substitute for dairy milk. It contains 2.88g of proteins per 100g serving.
Soy milk is obtained by soaking, grinding, boiling, and filtering soybeans. It can be consumed with or without a sweetener, added to coffee or tea as you would with regular dairy milk, used to bake, and even made into ice cream. It can basically be substituted for whatever can be used with dairy milk.
Soy milk is low in fat and cholesterol, making it great for the heart and improving bone and digestive health. However, it might not be suitable for people with soy allergies.
7. Quinoa
Quinoa is rich in antioxidants, fiber, vitamins, and minerals and has a protein value of 11.9g per 100g serving.
This whole grain contains nine essential amino acids and is gluten-free, making it safe for people with gluten intolerance.
Quinoa is prepared similarly to rice and can be replaced with it as a healthier option. Like soy milk, it is great for the heart, aids digestion, and is a good food option for those who want to regulate their blood sugar.
8. Chia seeds
These tiny black or white seeds complement oatmeal or can be eaten alone as a meal. However, eating chia seeds raw is not encouraged because they can soak up fluid in the digestive system and cause digestive issues like constipation.
Rather, it is advisable to eat chia seeds that have already been soaked in liquid or are served with moist foods, such as oatmeal, yogurt, or baked products.
For every 100g portion of chia seeds, you get about 16.5g of protein. It is very rich in "healthy" fats, dietary fiber, and antioxidants.
Chia seeds reduce inflammation, aid digestion, regulate blood sugar, and help manage body weight as it leads to quicker satiety.
They’re very versatile in preparation and cook really fast. They can be soaked overnight in your favorite plant-based milk and enjoyed as a gel-like, creamy pudding. They can also be added to smoothies and parfaits and used in baking recipes.
9. Oats
Oats have to be one of the most popular and easy-to-prepare plant-based cereals. Rolled oats are the most common and cook in about 5-10 minutes.
Per 100g serving of oats, you can get about 13.15g of protein. It is rich in fiber, healthy fats, vitamins, and minerals.
Like Chia seeds, it is a great food for managing blood sugar, aiding digestion, lowering cholesterol levels, and managing weight.
Oat can be ground into fine flour and used in baking. Overnight oats soaked in milk, with favorite toppings, and placed in the fridge have now become a quick and healthy breakfast option.
Another option is making oats into energy balls. Oat energy balls are a no-bake snack option made by mixing oats with peanut butter, honey, and nuts of choice.
10. Nuts
Some of these protein-rich nuts include almonds, walnuts, cashews, pecans, hazelnuts, and pistachios. The amount of protein they contain varies, but almonds, for example, have 21.2g per 100g serving.
They’re a great source of healthy fats, which help to reduce cholesterol and improve heart and brain health. They’re also rich in antioxidants, which reduce inflammation and stress.
Their high fiber content leads to the feeling of fullness, which helps with weight management and aids digestion.
Nuts can be eaten as snacks, used as toppings in baking and cereals, and made into healthy butter. Although nuts are a great source of protein, ensure you do not consume them a lot as they can be calorie-dense.
Benefits of protein
The cells in the body are made up of proteins and always replenish themselves from time to time, a process referred to as protein synthesis. Therefore, making these processes effective would require that protein-rich foods be taken regularly.
Plant proteins, as well as animal proteins, contain 20 essential amino acids, but their presence varies per protein type. The types of proteins found in plants are of 4 types: albumins, globulins, prolamins, and glutelins. These plant proteins are classified as simple proteins.
Children, teenagers, and pregnant and lactating women need more protein as there’s an increased rate of cell growth and regeneration. Athletes also require more protein because of increased muscle stretching and contractions.
Other benefits of protein include:
- Helps to support muscle growth, contractions and movements
- Leads to quicker satiety
- Aids digestion
- Improves bone health
- Enhances metabolic functions
- Aids in helping you stay fit as you age
- Lowers the risk of developing high blood pressure and also regulates blood pressure
- Promotes healthy hair, skin, and nails
- Transports and stores nutrients
How much protein does the body need?
The dietary requirements for protein vary with age and weight. Here are some recommendations based on the stage of life that you are in:
- For children and mid-teens: This is the period of higher cell growth and regeneration. Therefore, a protein requirement of 0.95g and 0.85g per kg body weight per day, respectively, are recommended.
- For adults: The European Food Safety Authority (EFSA) recommends that adults have at least 0.83g of protein per kg body weight daily.
- For pregnant people: A protein requirement of 0.8g of protein is recommended, increasing to about 28g per trimester and during breastfeeding.
Seeking help from a dietitian or nutritionist
Eating healthy and stocking up on your regular dietary needs doesn’t have to be a guessing game. If you are confused about how to include protein-based diets in the right amount in your meal plan, you might need the expert help of a dietitian or nutritionist. They can provide personalized meal plans tailored to your specific needs and preferences.
Frequently Asked Questions (FAQs)
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