5 Plant Foods That Are Best Protein Sources For Vegans

Protein Sources For Vegans

The diet or food that we eat should be our medicine and source of good health. Protein intake is directly proportional to our entire gene and living tissue operation. Hence, it is the major element of our biological process. Vegans need higher protein intake because the protein that is digested through plant food is not that easily digested as that of the animal protein. Hence, if you want to know about protein sources for vegans, here is a complete guide for your reference.

One of the Best Protein Sources For VegansSeitan

Seitan is One of the Best Protein Sources For Vegans
Seitan is One of the Best Protein Sources For Vegans

This food is the base of vegetarian products. It is generally prepared by clearing the starch from the wheat. The gluten that is left behind after rinsing starch is the high protein product in Seitan that is mostly recommended for a vegan diet. It is examined to be one of the richest protein sources for vegan. 

It is the best substitute for meat popularly used for vegetarians or non-vegetarians who wish to leave animal food intake.


For introducing plant-based meals to your diet, the first thing you must move on to is the lentils. Lentils are a powerhouse of energy, fibers, and protein. There are varieties of lentils that you will find in stores. Each tastes and works differently in different types of recipes. 

Half cup lentils have approximately 12 grams protein, which is quite enough to charge you up for the whole day. 

Varieties of Beans

Beans are also an exceptional source of energy. They are rich in fiber. 

Protein content in beans is albumin and globulin. Half a cup of beans has 7 grams protein, and thus it is advisable to have at least 3 cups per week in the diet. Beans also help in better digestion and thus eases stomach problems.


Nutritional yeast is affluent in essential amino acids that we gain from the food we eat. One hundred grams of yeast have approximately 8 grams of protein content, which is a complete protein sources for vegans with all essential nine amino acids that the human body can’t contribute naturally. 

Firm Tofu

Tofu is the richest protein sources for vegan. Tofu as yeast contains all nine amino acids. In addition to this, it also has calcium, magnesium, zinc, copper, iron, and vitamin B1. Tofu is also recommended for weight loss diet plan as it is the plant-based source that has numerous benefits.

Tofu is the richest protein sources for vegan
Tofu is the richest protein sources for vegan

It assures the prevention of chronic diseases like diabetes and high blood pressure. Along with this, cancer types such as breast and prostate cancer are also be prevented. Besides, tofu helps in weight loss and prevents early aging. 

Squash and Pumpkin Seeds

Squash and Pumpkin seeds are excellent fiber and protein sources for vegans. They contain a high amount of iron, magnesium, and calcium. Also, the squash seed’s oil has linoleic acid and oleic acid, normally polyunsaturated and monounsaturated, respectively.

Pumpkin seeds are also rich in nutrients like vitamins, magnesium, iron, and protein.

These seeds lower cholesterol in the blood. It has higher amounts of essential fatty acids that regulate healthy blood vessels.

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