VEGAN PROTEIN RICH FOODS

Another super list for you all -

It can seem daunting when you first go vegan or even for long term vegans, but protein is easy to get when you know how! I bet you've all been asked, "but where do you get your protein??"  ****eyes roll***

Well now you can tell them to come to my little site and take a looksy :)

 



I'll start with the recommended guideline daily requirements 

ADULTS -

0.75g of protein per kilogram body weight per day for adults.

So if you weigh 70kg (11 stone), you should eat about 52.5g of protein a day. On average, men should eat 55g and women 45g of protein daily.

CHILDREN -

1-3yrs    4-6yrs     7-10yrs     11-14yrs       15-18yrs

  15g         20g           28g          42g              55g

 


I'll share some of my favourite high protein foods.

Seitan (25gs protein per 100g) a great mock meat substitute (seitan should be avoided by people with celiac disease or gluten sensitivity).

Tofu, tempeh and edamame beans (all from soybeans).

Lentils ! Check out my daal recipe ....

Spelt - protein 15g per 100g (raw uncooked)

Spirulina - I love spirulina it's a nutritional powerhouse. Once I added some to porridge .... NOT RECOMMENDED! Two tablespoons (30 ml) provide you with 8 grams of complete protein!

Hemp seeds -great sprinkled over ...everything really (sweet or savoury), they contain 31.5g of protein per 100g!


 

VEGETABLES - PROTEIN AMOUNTS PER 100G

Sprouted Beans, Peas & Lentils 13.1 g

Broad beans 6.8 g

Green peas 5.4 g

Sweetcorn 5.1 g

Kale 4.3 g

Broccoli 3.8 g

Mushrooms 3.6 g

Mange tout 3.5 g

Artichokes 3.3 g

Spinach 3 g

Collard greens 3 g

Parsley 3 g

Courgettes / zuchinni 2.7 g

Cauliflower 1.9 g

 


FRUIT PROTEIN PER 100G

Guavas 2.6 g

Passionfruit 2.2 g

Avocado 2 g

Kumquats (sorry but what a name ....lol) 1.9 g

Pomegranate 1.7 g

Jackfruit 1.7 g

Mulberries 1.4 g

Currants 1.4 g

Apricots 1.4 g

Blackberries 1.4 g

Kiwifruit 1.2 g

Raspberries 1.2 g

Bananas 1.1 g

Nectarines 1.1 g

Cherries 1.1 g

Oranges 1 g

Starfruit 1 g

 


NUTS + SEEDS PROTEIN PER 100G

 

Squash + pumpkin seeds 29.8 g

Dry roasted peanuts 24.4 g

Peanut butter smooth 22.2 g

Almonds 21.2 g

Pistachios dry roasted 21 g

Sunflower seeds 19.2 g

Flaxseed 18.3 g

Chia seeds 16.5 g

Cashews 15.3 g

Walnuts 15.2 g

Hazlenuts 15 g

Pine nuts 13.7 g

Pecans 9.2 g

Macadamia Nuts 7.9 g

Dried coconut 6.9 g

Chestnuts 4.5 g

 


LEGUMES + BEANS PROTEIN PER 100G

 

Tempeh 18.5 g

Soybeans 16.6 g

Miso paste 11.7 g

Broad beans (cooked) 10.6 g

Lentils 9 g

Pinto beans 9 g

Black beans (cooked) 8.9 g

Chickpeas 8.9 g

Kidney beans 8.7 g

Split peas (cooked) 8.3 g
Hummus 7.9 g

Mung beans (cooked) 7 g

Baked beans 4.8 g

Soymilk (Unsweetened) 2.9 g

 

 


As with my CALCIUM LIST protein levels will vary with season and products. I don't personally figure out exact amounts for each day. Just try and eat a varied diet. 

 

Thanks to VIVA  for their amazing protein chart - click to buy your own wallchart.