John Myers
“Salad makes your biceps shrink!” No way! If you eat vegan, you can easily meet your protein needs with plant-based foods – we will show you vegan protein sources that are in no way inferior to animal products.
Absolutely necessary: proteins
Without them, nothing runs smoothly in our body, because proteins are important for muscle building, cell building, and hormone balance. But our immune system also benefits from vital proteins. Proteins consist of amino acids. Our body is made up of 20 different amino acids, 9 of which are essential. This means that these are not produced by the body itself and therefore have to be supplied regularly through food.
Tip: The average daily protein requirement for an adult is 0.8 g per kg of body weight. If you often do sports and even want to gain muscle mass, the requirement can increase to 1.7 g per kg of body weight.
Vegetable vs. animal protein sources
But not all proteins are created equal. The quality is characterized by amino acid composition and digestibility. In addition to animal foods, plant foods are also well suited for supplying protein, which plays a very important role for vegans. Animal proteins have greater bioavailability. This means they are used more efficiently by the body because they are more similar to the body’s own proteins. Vegetable protein sources, on the other hand, usually do not have all the necessary amino acids. The amino acid with the lowest proportion then limits the build-up of its own proteins in the body and thus lowers the protein quality. This is why vegetable proteins are often presented in a bad light! But don’t worry! Just add variety to your plate and use different vegan protein sources.
Vegan protein sources
So that your nutrition plan doesn’t get boring and you can cover your proteins sufficiently, we show 13 plant-based foods full of protein:
Food – protein content g/100g
- sweet lupine 40
- Seitan 26
- peanuts 25
- kidney beans 24
- lentils 23
- tempeh 19
- Chickpeas 19
- quinoa 15
- Oatmeal 13
- tofu 13
- spinach 3
- broccoli 3
- mushrooms 3
Sweet lupine
And the winner is sweet lupine. There really isn’t much more to say! With a record protein content of 40%, the plant tops everything and can be used like beans or lentils.
Seitan
Meat? No thank you! A popular meat substitute is a seitan. It scores with a whole 26% protein content and is, therefore, a real protein bomb. It tastes particularly good when fried until crispy. In Asia, the meat alternative has been eaten for many years. Seitan is also becoming increasingly popular in this country. But beware: Seitan contains a lot of gluten. Foodies with gluten intolerance, therefore, prefer to keep their hands off it!
Peanuts
A healthy snack with 25g of protein per 100g is a great vegan protein source. In addition to plenty of protein, peanuts also contain a lot of fat. So include them in your diet in moderation. How about in muesli or as healthy peanut butter?
Kidney beans
Without them, nothing works in a good chili: kidney beans! Thanks to them, vegetarian and vegan variants are also a real protein hit! With 24% protein, no additional meat is needed. The red beans are delicious anyway!
Lentils
The delicious legumes taste good in winter stews as well as in salads with lots of vegetables, and they are also used in Indian cuisine. With around 23% protein, they are an ideal vegetable protein source in every color – if you want to go fast, it’s best to use the red version. With approx. 10-15 minutes of cooking time they are cooked the fastest.
Tempeh
Tempeh comes with 19g of protein per 100g. Like tofu, it is made from soybeans. However, whole beans are fermented during production. It can be processed like tofu but is considered more digestible.
Chickpeas
The legumes with the funny name have long since found their way into many kitchens. No wonder, because 19 g of protein per 100 g puts a smile on every vegan’s face and is a great vegan protein source.
Quinoa
Dubbed “pseudo-grains,” the granules are an excellent vegan protein source. Whether as a side dish, in salads and bowls, or formed into patties – with 15% protein, quinoa not only helps to cover your protein needs but is also gluten-free.
By the way: Amaranth, chia seeds, and hemp seeds are also plant-based foods with high protein quality.
Oatmeal
As a classic in breakfast muesli, for baking, or even as a hearty soup: With 13% protein, oatmeal is a super vegan protein source. Due to the dietary fibers they contain, they fill you up for a long time and also provide a lot of unsaturated fatty acids. Another big advantage: You save money!
Tofu
Made from soybeans, i.e. legumes, and tofu with an average protein content of 13% is a vegan protein source with the best protein quality. The contained amino acids can easily be converted by the body into endogenous ones. You can not only marinate, roast, or grill it but also crumble it and cook a spicy Bolognese out of it. Meat eaters are sure to enjoy it too!
By the way: The dry product of the soybean contains 24% protein. The amino acids it contains are most similar to those of chicken eggs.
Spinach
Spinach also has valuable protein in store for you – and Popeye already knew that! True to the motto “Spinach makes you strong”, this green contemporary comes with 3 g of protein per 100 g. With 22 kcal per 100 g, it is also a very low-calorie vegetable and at the same time rich in vitamins, minerals, magnesium, and iron.
Broccoli
Chicken, rice, and broccoli: Even bodybuilders swear by the power of vegetables and their protein. Broccoli contains about 4 g of it per 100 g and is also low in fat and calories. The cabbage can also convince with plenty of vitamins C and K, potassium, manganese, folate, and phosphorus. The antioxidants it contains also make it popular. These counteract inflammation.
Tip: The delicious florets do not always have to be cooked! You can also fry broccoli in a pan. Delicious!
Mushrooms
Hard to believe, but mushrooms also play a role in the protein game. Mushrooms are particularly popular with vegans. With around 4 g protein per 100 g and few calories, they cut a great figure as a vegan mushroom pan, for example!
