Best Vegan Protein Sources

If you’re worried about getting enough protein without eating meat or animal products, take a look at the top vegan protein sources below and make sure you integrate them into your diet. Variety is important so don’t be afraid to mix things up and try new food combiantions.

Before we take a look at the top protein sources, it is helpful to know how much protein you need to eat each day. The Reference Nutrient Intake for daily protein is 0.75g of protein per kg of bodyweight. If you weigh 60kg, you need to consume 45g of protein each day. You can calculate this yourself by simply taking your weight in kg and multiplying it by 0.75

Top Protein Sources

Food	Protein per 100g
Lentils	8-9g
Chickpeas	7g
Garden peas	7g
Beans (e.g. kidney beans, black-eyed beans, butter beans, edanane beans)	7-10g
Baked beans	5g
Quinoa	4g
Tofu	8g
Buckwheat	5g
Oats	10g
Brown rice	4g
Hemp seeds	5g per heaped tablespoon
Ground linseed	3g per heaped tablespoon
Pumpkin seeds	4g per tablespoon
Cashew nuts	3g per 10 cashews
Almonds	3g per 6 almonds
Peanut butter	3g per tablespoon
Chia seeds	2g per tablespopn

Protein in Vegetables

Vegetable	Protein per 80g
Broccoli	3g
Cauliflower	1.5g
Brussels Sprouts	3g
Kale	2g
Spinach	2g
Avocado	1g per half an avocado

Now you know what foods are high in protein you can ensure they are part of your diet. Protein adds up quickly and most adults in the UK hit the recommended daily protein levels each day. Vegans need to make sure they eat a large variety of protein sources. Most vegan sources of protein aren’t complete so it is important to combine foods to get all the amino acids needed. Eating a variety of food is the best way to give your body everything it needs.