Home Vegan Nutrition 101 Top 10 Vegan Protein Sources

Top 10 Vegan Protein Sources


One thing that many vegans face is being asked, “How do you get your protein?” This is a misconception as many people believe that the only way to get enough protein is to eat meat. They’re wrong.

There has never been a case of protein deficiency in first world countries. Yet the dairy and meat industries make a big deal out of this to get people to eat animal products. In reality, you cannot be “protein deficient” if you live in an abundant country. The only place where people might lack a bit of protein in their diet is in Africa, where food supply is low.

Another misconception is how much protein your body needs. Many Americans believe that more protein is better. However, having too much protein is not good either. Also, eating larger meals does not necessarily equal more protein.

There are many vegan-friendly foods packed with the amount of protein your body needs. Here are the top 10 vegan protein sources (based on a 2,000 calorie diet):

Black Beans

Photo: Flickr/cookbookman17
Photo: Flickr/cookbookman17

Black beans are popular in many cuisines, including our favourite Mexican. Plus, 1/2 cup of cooked black beans has about 8 grams of protein.

You can put them in your salad or in your soup, or you can add them to your favourite Mexican dishes.


LentilsLentils are a protein-packed food source. It has been proven that they make a perfect protein substitute for meat, as one cup provides about 18 grams of dietary protein.


Photo: Pixabay/PDpics
Photo: Pixabay/PDpics

Want an easy way to get your protein? Eat a load of chickpeas (also known as Garbanzo beans), since one cup is packed with about 14.5 grams of protein. They’re also high in fibre while low in calories.

You can also try hummus, which is a dip based on chickpeas and contains garlic, olive oil and tahini.


quinoaQuinoa is a vegan superfood. One cup contains about 8 grams of protein, in addition to many other nutritious benefits.

Quinoa can also cook fast, and can be eaten hot with your soup or cold as a salad. Top it off with your favourite vegetables and balsamic vinegar, and you’re set!


Photo: Pixabay/yuelanliu
Photo: Pixabay/yuelanliu

Tofu is a popular soya product amongst vegans. There is 10 grams of protein in 1/2 cup of cooked tofu.


almondsPeanuts, cashews and almonds are among the richest protein nut sources. You can obtain 5-6 g of protein (per ounce) or more just by binge eating on nuts!

Peanut Butter

As a great spread for breakfast or a snack, 1 tbsp of Compliments Organic Peanut Butter contains 4 grams of protein. Some other peanut butter brands may even contain up to 16 grams of protein per 4 tbsp.


EdamameNext time you go for sushi, order a side of edamame, sine half a cup of this legume boiled contains a little over 8 grams of protein.

Chia Seeds

chia seeds
Photo: Flickr/Stacy Spensley

Looking for the perfect food for breakfast or even a vegan dessert? Try out chia seeds, which contain about 4 grams of protein per 2 tbsp.

Almond Butter

Photo: Flickr/Breville USA
Photo: Flickr/Breville USA

Are you tired of having peanut butter everyday for breakfast? Try almond butter, which contains about 7 grams of protein for every 2 tbsp.

#protein #veganproteinsources





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