Vegans are commonly critiqued that they can’t possibly get enough protein on a plant-based diet. But, fear not because we can, since there are a variety of different foods that provide plenty of protein.
Protein is essential for several functions, including:
- developing, maintaining and repairing tissues
- producing enzymes
- producing some hormones
- producing antibodies, which fight off infections
- providing energy
It is recommended that adults eat approximately 50g of protein each day.
Pulses include all beans, peas and lentils. They’re a great source of protein, as well as other nutrients, including fibre, vitamins and minerals. Also, they count towards 1 of your 5 a day.
Here’s a table of several pulses along with their protein content per 80g serving:
|Pulse||Protein per 80g||Percentage of Reference Intake|
|Green split peas||6.5g||13%|
|Red kidney beans||5.5g||11%|
Nuts and Seeds
Another great source of protein is from nuts and seeds. They’re also rich in unsaturated fat (the good fat), fibre, vitamins and minerals.
Here’s a table of several nuts along with their protein content per 1oz (28g):
|Nut||Protein per 1oz||Percentage of Reference Intake|
Here’s a table of several seeds along with their protein content per 1oz (28g):
|Seed||Protein per 1oz||Percentage of Reference Intake|
Fruit and Veg
That’s right. Even fruits and vegetables contain protein. They’re also loaded with vitamins and minerals.
These tables contain a list of fruits and vegetables together with their protein content per 100g:
|Fruit||Protein per 100g||Percentage of Reference Intake|
|Vegetable||Protein per 100g||Percentage of Reference Intake|
Whole grains are packed with protein and fibre, along with other nutrients.
Here are some whole grains together with their protein content per 100g:
|Whole grain||Protein per 100g||Percentage of Reference Intake|