Are you still looking for vegan sources of protein? Your search is over! Find out which protein-rich foods are vegan here.
In recent years, the vegan lifestyle has become a popular trend. More and more people are deciding to give up animal products at waive and to eat a purely plant-based diet.
You think a vegan diet and sufficient protein are incompatible? You thought wrong!
The plant world offers a An abundance of protein-rich foodswhich can enhance your diet and easily cover your protein requirements.
In this article, you'll discover 17 of the best vegan protein sources and find out how you can integrate them into your daily diet.
With these foods, you can easily upgrade your diet and eat healthy and delicious food at the same time. Which Protein-rich foods vegan and are suitable for you, you can find out here!
Table of contents
What are proteins?
Proteins are like the master builders of our body! Old cells are constantly being broken down and new ones built to keep this structure in good shape. And this is exactly where proteins come into play. They are like the small Lego bricksfrom which your cells are built.
Without proteins, your Muscles do not growyour skin is not renewed and your organs do not function properly.💪🏼
But proteins can do much more! They are involved in Production from Hormones and enzymes, transport important substances in the blood and strengthen your immune system.
In short: proteins are Indispensable for a healthy and active life. But where do you actually get them from? From your food! However, this can be a challenge, especially for vegans.
That's why I have a list of foods for you that you can eat.
How much protein should I eat every day?
How much protein you need each day depends on various factors such as your age, gender, activity level and eating habits.
This means that a person weighing 70 kilograms, for example, should consume around 56 grams of protein per day.
Athlete and people with a high level of activity, however, often require more proteinup to 2 grams per kilogram of body weight per day.☝🏼
You can easily cover your protein requirements by eating a balanced diet.
What happens when there is a protein deficiency
A lack of proteins can Various negative consequences for your body.
First of all, it can lead to Muscle weakness and Fatigue come. This is because proteins are important for building and maintaining muscle mass. If they are missing, the body breaks down muscle mass, which can lead to weakness and fatigue.😴💤
Furthermore, a protein deficiency can lead to Hair loss, brittle nails and dry skin lead to a loss of hair. This is because proteins are an important component of keratin, a protein found in hair, nails and skin.
Also the Immune system can be caused by a protein deficiency weakened become. Proteins are important for the production of antibodies and other immune cells. If they are missing, the body is more susceptible to infections.
In severe cases, a protein deficiency can even lead to Growth disorders in children and adolescents.
Are there fewer protein-containing foods for vegans?
No, for vegans there are not at all less protein-rich foods. Although the choice of animal protein sources is limited compared to plant-based sources, the vegan diet still offers a variety of protein-rich options.
You can meet your protein requirements with a varied and balanced vegan diet. cover without any problems.😊
However, it is important to combine different protein-rich foods to ensure an optimal supply of all essential amino acids.
Which Protein-rich foods vegan I'll tell you now!
These vegan protein sources are available
Here are 17 good sources of protein for vegans and anyone else who wants to eat plant-based proteins.
These foods can end up on your plate:
| Food | Protein content per 100 g |
|---|---|
| Sweet lupine | 36 g |
| Seitan | 75 g |
| Soybeans | 36 g |
| Peanuts | 26 g |
| Almonds | 24 g |
| Walnuts | 15 g |
| Chia seeds* | 17 g |
| (red) lentils | 26 g |
| Peas | 5 g |
| Hemp seed | 31 g |
| Flaxseed* | 18 g |
| Amaranth | 16 g |
| Tofu | 8 g |
| Quinoa | 14 g |
| Oatmeal | 14 g |
| Spinach | 3 g |
| Broccoli | 3 g |
We will now take a closer look at the individual foods 🔍.
Sweet lupine
The sweet lupin, also known as the white lupin, is a special legume that has been gaining more and more attention in the world of nutrition in recent years.
With a Protein content of up to 40% the sweet lupin is a real protein bomb, surpassing even meat, fish and eggs. It contains all the essential amino acids and is therefore a complete source of protein.
But the sweet lupin has even more to offer: It is rich in fiber, important vitamins and minerals such as iron, magnesium and potassium.
It is also gluten free and lactose free and therefore also suitable for people with intolerances.
The sweet lupin is versatile. You can use them as lupin flour for baking and refining dishes, enjoy the lupin seeds in salads, soups and curries or use them to make lupin quark, yoghurt or milk 🍴.
Seitan
Seitan, also known as "dough meat" or "gluten meat", is a Popular meat alternative. Made from wheat flour, water and spices, seitan offers a meat-like texture and a neutral taste that can be refined in a variety of ways 😋.
The special thing about seitan is its high protein content. With up to 75 grams of protein per 100 grams Seitan provides an enormous amount of protein. It contains all the essential amino acids and is therefore a complete source of protein.
In addition to protein, seitan is also low in fat and carbohydrates. It is therefore a good choice for people who want to eat consciously or Lose weight want.😉
Seitan is available in many different forms and flavors. You can buy it chilled or make it yourself. The Preparation is simple and only requires few ingredients.
Seitan can be fried, grilled, baked or braised and goes well with a variety of dishes.
Soybeans
The soybean, also known as soya, is a legume that originally comes from East Asia and is now Cultivated worldwide becomes. It is not only an important source of vegetable protein, but is also rich in Dietary fiber, vitamins and Minerals.
With a Protein content from up to 36 grams per 100 grams the soybean is one of the most protein-rich plant foods. It contains all the essential amino acids and is therefore a complete source of protein.👍🏼
Soybeans are versatile. You can enjoy them as whole beans, soy flour, soy meal, tofu, tempeh or soy milk. They are used in soups, stews, curries, salads, breads and many other dishes.
Peanuts
Peanuts are not only a tasty snack, but also a valuable source of vegetable protein. The small brown nuts, which botanically belong to the Legumes are full of nutrients and offer numerous benefits for your health.
With a protein content of up to 26 grams per 100 grams peanuts are a real protein bomb.💪🏼😊
In addition to protein, peanuts are rich in healthy fats, fiber, vitamins and minerals. Among other things, they contain vitamin E, magnesium, potassium and zinc.
These nutrients contribute to a variety of important functions in the body, such as the Preservation of muscle massthe Strengthening of the immune system and the Regulation of the blood pressure.
How to make your own peanut butter!
Almonds
With a protein content of up to 24 grams per 100 grams almonds are among the most protein-rich nuts.😁
In addition to protein, almonds are rich in healthy fats, fiber, vitamins and minerals. Among other things, they contain vitamin E, magnesium, calcium and iron.
In addition to protein, almonds are rich in fiber, vitamin E, magnesium, potassium and zinc. These nutrients support various important functions in the body, such as the Digestion, the Nervous system and the Heart health.
Walnuts
Walnuts are not only a tasty and crunchy snack, they are also a real superfoodwhich can support your health in many ways with its valuable nutrients.
With up to 15 grams of protein per 100 grams walnuts are among the most protein-rich nuts. The high protein content of walnuts contributes to maintaining and building muscle mass and therefore supports you during sport and training.🏋🏼♀️
Proteins also promote a long lasting feeling of satiety and can therefore help you lose weight.
In addition to protein, walnuts are rich in omega-3 fatty acids, vitamin E, magnesium, potassium and zinc. These nutrients support various important functions in the body, such as the Heart health, the Brain function and the Nervous system.
Chia seeds
Chia seedsIn the last few years, * have become a real superfood. They are packed with nutrients and offer a range of health benefits.
With up to 17 grams of protein per 100 grams count Chia seeds* to plant-based foods that are high in protein. 😋
In addition to protein Chia seeds* rich in omega-3 fatty acids, fiber, vitamins and minerals such as calcium, magnesium and iron.
These nutrients support various important functions in the body, such as the Digestion, the Cardiovascular system and the Immune system.
Lenses
Lentils are small, usually round seeds of the legume plant. They are available in many colors, from green to brown to red, and each variety has its own characteristics and a slightly different taste.
These inconspicuous powerhouses are real protein bombs. With around 26 grams per 100 grams of red lentils, they contain more protein than meat or fish.
In addition to protein, lentils also provide fiber, important vitamins and minerals such as iron, magnesium and zinc. They are also low fat and filling, which makes them a perfect part of a healthy and balanced diet.😁👍🏼
Peas
Peas are not only delicious, they are also real protein wonders. These little green balls, often referred to as inconspicuous vegetables are full of valuable nutrients and are an excellent source of vegetable protein.
With around 5 grams of protein per 100 grams cooked peas, they contain a good portion of protein.
Peas are also rich in fiber, important vitamins such as vitamin A, C and K and minerals such as iron, magnesium and potassium.
These little powerhouses can be used in a variety of ways. Whether as a soup, stew, salad, vegetable side dish or even as a spread - peas go well with almost any dish and give it an extra portion of freshness and nutrients.😋
Hemp seed
Hemp seeds are the small, nutritious seeds of the hemp plant. They are rich in protein, around 31 grams per 100 gramswhich makes them a popular plant-based source of protein.
Their protein profile is particularly valuable as it all nine essential amino acids that your body not can produce itself.😲
Hemp seeds also provide numerous antioxidants, which Protect cells. They also contain a variety of minerals such as iron, magnesium and zinc, which together with vitamins (especially B and E) provide a comprehensive source of nutrients.
Hemp seeds can be used in many ways: as an ingredient in baked goods, as a topping for muesli or yogurt, or in salads.
The light sweet and Nutty aroma the seeds give your dishes a delicious flavor. Hemp seeds from German organic farming, such as those from AHO, are particularly recommended.
These seeds are free from THC and convince with incomparable iron values: 100 grams cover 87 percent of the daily requirement!👍🏼
Flaxseed
Flaxseed* are not just small seeds, but real powerhouses for Health and Well-being. These inconspicuous seeds, which are extracted from the flax plant, are full of valuable nutrients.
With around 18 grams of protein per 100 grams deliver Flaxseed* very high protein. Flaxseed* are also rich in omega-3 fatty acids, which are important for Heart and Brain are. S
They contain dietary fiber, which Digestion and keep you full for longer. They also provide Flaxseed* Vitamins such as B vitamins and vitamin E as well as minerals such as magnesium, iron and zinc.
A particular highlight of linseed is its high calcium content. At 780 milligrams per 100 grams, they contain almost twice as much calcium as the same amount of milk. This makes them an ideal plant-based source of calcium for anyone who wants to avoid dairy products.😁😲
How to use linseed as an egg substitute!
Amaranth
Amaranth is a small, nutrient-rich grain that originally comes from South America. With 16 grams of protein per 100 grams it is an excellent source of vegetable protein.
But that's not all: amaranth also contains many other important nutrients. It contains important vitamins such as vitamin B1, B2 and E as well as minerals such as magnesium, iron and calcium.
Thanks to its high fiber content promotes Amaranth is also a healthy Digestion and ensures a long-lasting Feeling of satiety.💪🏼😉
There are also 70 percent of the oil in the seeds from unsaturated fatty acidswhich is good for your Cholesterol level and general health.
Tofu
Tofu is much more than just a meat substitute. It is a real all-rounder in the kitchen and boasts a high content of valuable nutrients.
Made from soybeans, contains tofu round 8 grams of protein per 100 grams. This provides the body with all essential amino acids and is therefore a complete source of protein.
In addition to protein, tofu is also rich in iron. At around 2.5 milligrams per 100 grams, it covers about 14 percent of the daily iron requirement. In combination with foods containing vitamin C, such as citrus fruits or peppers, the body can absorb and utilize the iron from tofu even better.😁
Another advantage of tofu is its low fat content. With only 7 grams of fat per 100 grams, it is an ideal food for anyone who wants to eat consciously.
Quinoa
Quinoa is a nutritious pseudocereal that originally comes from South America.
With 14 grams of protein per 100 grams it is an excellent plant-based source of protein that also contains all the essential amino acids, including lysine.
Lysine is particularly important for the Structure of proteins in the body and is otherwise mainly found in animal foods. Quinoa is also rich in micronutrients such as magnesium, iron, potassium and zinc.
Quinoa can be used in many different ways in the kitchen: as a rice substitute in savory dishes or in sweet variations such as a chocolate-coconut quinoa breakfast.
The seeds provide a Long-lasting feeling of satiety and offer a healthy, vegan alternative in the daily diet.
You can prepare a variety of delicious dishes with quinoa and benefit from the numerous nutrients that this pseudo grain has to offer.
How to make the best quinoa muesli with nuts!
Oatmeal
Oatmeal is much more than just a popular breakfast classic - it is a real powerhouse for a healthy start to the day. With around 14 grams of protein per 100 grams they provide an excellent source of vegetable protein!
But protein isn't everything! Oatmeal is also rich in complex carbohydrateswhich provide a long-lasting energy supply. They contain healthy fiber, which aids digestion and keeps you feeling full for longer 😁.
The fat contained in oatmeal consists mainly of unsaturated fatty acids, which are good for Heart and Circuit are. Oatmeal also provides important vitamins and minerals such as vitamin B1, magnesium, iron and zinc.
Spinach
Spinach is a green leafy vegetable that is rich in nutrients and an excellent source of vegetable protein.
With about 3 grams of protein per 100 grams spinach contains a moderate amount of vegetable protein. This makes it a valuable ingredient for vegetarian and vegan dishes. 🍴👍🏼
Spinach is also rich in vitamins, including vitamins A, C and K, as well as minerals such as iron, calcium and magnesium. These nutrients promote general health, support the Immune system and contribute to Bone health with.
Thanks to its mild taste, spinach is very versatile: you can enjoy it raw in salads, steamed as a side dish or in soups and blending smoothies.
The antioxidants it contains protect your cells from damage, and the fiber promotes the Digestion. Spinach can therefore find its place in many dishes and contribute to a healthy diet.
Broccoli
Broccoli is a green vegetable from the cruciferous family and a versatile ingredient for a healthy diet. With 3 grams of protein per 100 grams broccoli offers a good amount of vegetable protein.👍🏼
It is also rich in fiber, which aids digestion and provides a long-lasting feeling of satiety. Broccoli is also an excellent source of vitamins and minerals, including vitamin C, vitamin K, calcium and iron.
In addition to its nutrients, broccoli also impresses with its unique taste. It has a slightly nutty taste that goes well with both savory and sweet dishes. You can enjoy broccoli raw in salads, steamed, roasted or made into a delicious smoothie.🥦
My conclusion
Just because you can't get your protein from meat, eggs and the like because of your diet doesn't mean you have to go without.
Even in the vegan/vegetarian diet, there is an almost endless acting List of protein-rich foods that taste good and do your body good.
The important thing is that you Various sources of protein with each other in order to benefit from the full range of their advantages.
All the best!
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