Food and Drug Administration (FDA) recommends 48-54 grams of protein per adult per day. It also advises 45-70 grams of protein per day for pregnant & lactating mothers.
Here’s a list of the top 10 best vegan protein sources that you should include in your diet.
Protein makes up about 60 percent of Spirulina’s dry weight. That crowns it as one of the most nutrient dense foods on the planet.
Try this excellent Super Green Spirulina Smoothie recipe from Minimalist Baker. It contains 6 grams of protein per serving.
Protein / 100 gm. Protein / 1 tbsp 60 grams 4 grams
Soybeans are naturally cultured and fermented using a special fungus (Tempeh starter) to make a cake-like form, otherwise known as Tempeh.
Originated from Indonesia, this staple source of protein is now famous all over the world.
New to tempeh? Try this easy-to-prepare Tempeh from scratch.
Already have some tempeh with you? We bet you’ll enjoy this delicious, out-of-the-world Peanut Sauce Tempeh Skewers. Each tempeh skewer has an astounding 15 grams of protein!
Protein / 100 gm. Protein / 100 gm. 19 grams 31 grams
Tofu is a high-protein, low-fat soy product and has been a staple ingredient of East Asian cooking for centuries.
It’s super versatile, and makes a ton of delicious vegan recipes. Like this luscious Chickpea Tofu Curry (with 15 grams of protein per serving) from our friends at Veganbell.
Protein / 100 gm. Protein / 1 cup 9 grams 20 grams
Edamame are green soybeans that are picked while they’re still young. They contain all nine amino acids (amino acids are the building blocks of proteins) that a human body requires, but cannot make itself.
Edamame are eaten boiled or sautéed. Since they’re so young and immature, edamame pods are deliciously edible.
Protein / 100 gm. Protein / 1 cup 11 grams 18 grams
Check out this Chili-Garlic Edamame recipe for inspiration (12 grams of protein per serving).
Our beloved Chickpeas (aka Garbanzo Beans) are on this list because of their impressive protein content. From Creamy Hummus, to Gluten-Free Savory Pancakes, you can make numerous dishes using this super versatile legume.
Protein / 100 gm. Protein / 1 cup 19 grams 39 grams
Hemp seeds are exactly that – the seeds of the Hemp plant, Cannabis sativa. Despite popular belief, hemp seeds do not cause intoxication as the THC tetrahydrocannabinol is astronomically low (less than 0.3 percent).
They are, however, high on our protein list as more than 25 percent of their total calories are from high quality protein.
Protein / 100 gm. Protein / 2 tbsp 31 grams 9 grams
This Banana-Berry Pudding makes an incredible use of Hemp Seeds.
Protein / 100 gm. Protein / 2 tbsp 25 grams 8 grams
Lentils are some of the most inexpensive and protein-rich foods. Brown, green, yellow, and red are some common lentils.
We highly recommend you try this Creamy Coconut Lentil Curry.
Protein / 100 gm. Protein / 1 cup 26 grams 50 grams
Pumpkin Seeds are right up there with Hemp Seeds with regards to the protein content. Sprinkle them on your salads, or your spirulina smoothie, and you’re good to go!
Protein / 100 gm. Protein / 2 tbsp 30 grams 8 grams
A hearty and healthy bowl of White Beans Soup recipe from HealthierSteps.
Protein / 100 gm. Protein / 1 cup 22 grams 46 grams
If you liked this post, you might also enjoy our list of Top 12 Vegan Substitutes for Newbie Vegans.