A vegan diet is one that excludes all animal products, including dairy and eggs. As a result, vegans must get their protein from plant-based sources. The recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This means that a person weighing 70 kilograms (154 pounds) should aim to consume 56 grams of protein each day.
Top Plant-Based Sources of Protein for Vegans
1. Legumes
Legumes, such as beans, peas, and lentils, are excellent sources of protein. A single cup (192 grams) of cooked black beans provides 15 grams of protein, while the same portion of cooked lentils contains 18 grams.
2. Nuts and Nut Butters
Nuts are a great source of protein, healthy fats, and fiber. A one-ounce (28-gram) serving of almonds provides 6 grams of protein, while the same serving of peanut butter contains 8 grams.
3. Seeds
Seeds, such as hemp, chia, and flax, are also good sources of protein. A two-tablespoon (30-gram) serving of hemp seeds contains 11 grams of protein.
4. Grains
Grains, such as quinoa, oats, and bulgur, are good sources of protein for vegans. A one-cup (185-gram) serving of cooked quinoa provides 8 grams of protein.
5. Soy Products
Soy products, such as tofu, tempeh, and edamame, are excellent sources of protein for vegans. A one-cup (190-gram) serving of cooked edamame provides 17 grams of protein.
Conclusion
It is possible to meet your protein needs on a vegan diet by consuming a variety of plant-based foods. Legumes, nuts, seeds, grains, and soy products are all excellent sources of protein for vegans. Be sure to include a variety of these foods in your diet to ensure you are getting enough protein.
