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Vegan Protein Sources

Posted by :Jacquelyn Marks Posted date : August 9, 2013 In Nutrition, Vegan, Vegetarian 0

Contrary to what meat eaters believe, vegans can reach the daily recommended protein intake. This is true as long as they have an adequate calorie intake, just as any diet. In fact, strict protein combining is unnecessary, and it is more important to eat a nutritious diet throughout the day.

Unfortunately, people are obsessed with protein. They often question people who do not eat meat about their protein sources. In the past, athletes believed that eating a steak before competition would improve their performance. However, studies have proved this to be misleading and deadly.

Now, do not get me wrong. Protein is definitely an essential nutrient that plays a key role in the way our bodies function. However, we do not need to take in huge quantities. In fact, only one calorie out of 10 we take in comes from protein.

Athletic vegans may need a larger amount of protein in their diets. This is especially true in the early stages of training. On average, vegan athletes should range from about .36 to .86g of protein per pound. In order to reach the highest level of protein intake, supplements are not always necessary.

Here are some natural vegan protein sources:

FOODAMOUNTPROTEINPROTEIN

		(gm)	(gm/100 cal)
Tempeh	1 cup	31	9.6
Soybeans, cooked	1 cup	29	9.6
Seitan	3 ounces	21	17.5
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	15	6.8
Chickpeas, cooked	1 cup	15	5.4
Pinto beans, cooked	1 cup	15	6.3
Lima beans, cooked	1 cup	15	6.8
Black-eyed peas,cooked	1 cup	13	6.7
Veggie burger	1 patty	13	18.6
Veggie baked beans	1 cup	12	5.0
Tofu, firm	4 ounces	11	10.6
Tofu, regular	4 ounces	10	10.7
Bagel	1 med. (3.5 oz)	10	3.9
Quinoa, cooked	1 cup	8	3.7
Peas, cooked	1 cup	8	6.6
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	15.0
Peanut butter	2 Tbsp	8	4.1
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Whole wheat bread	2 slices	7	5.2
Almond butter	2 Tbsp	7	3.4
Soy yogurt, plain	8 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Cashews	1/4 cup	5	2.7
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.7

As one can see, there are many proteins available that do not contain animals or animal products. In addition, almost all beans, grains, seeds and vegetables contain some protein. A person on a balanced vegan diet, that contains these foods, would rarely have trouble consuming enough protein.

However, they must take in enough calories to maintain their weight. I hope that this article helps you the next time a meat eater asks you, “Where do you get your protein?”

Resources:
http://www.drfuhrman.com/library/vegan_athlete.pdf

http://www.vrg.org/nutrition/protein.php

http://extension.oregonstate.edu/coos/sites/default/files/FFE/documents/sports-nutrition-rd.pdf

http://www.ncbi.nlm.nih.gov/pubmed/19278045

http://www.veganhealth.org/articles/protein