Not only eggs, milk, meat and fish contain a lot of protein, plant-based foods are also excellent vegan sources of protein. We reveal the best 10 plant-based protein suppliers.
It is repeatedly claimed that vegans: by not eating meat, dairy products and eggstoo little protein would take. This includes as good as all plant foods have plenty of protein and also a variety of vitamins and minerals. A list of the 10 best vegan protein sources as well as tips on how to optimally utilize vegetable protein can be found in the article.
Vegan protein sources: list with the top 10
1. Lupins
They belong to the legumes and are called domestic equivalent of soy traded. they have one extremely high protein content and can be eaten as flour, meal or whole seeds and thus support muscle building, for example. But there are now also lupine yoghurt, lupine ice cream and many other milk substitutes made from lupines. In addition to the high protein content, the lupins also contain all essential amino acids (small protein building blocks that the body cannot produce itself) and are rich in vitamins A and B1. Their mineral content is also impressive: lupins deliver Potassium, Calcium, Magnesium and Iron. In addition, the small seeds are a real fiber bomb.
Up to 38 grams of protein per 100 grams of lupins. |
2. Soybeans
Just like the lupine, the soybean also deliversall amino acids important for the human body. In order to get the optimal value of the protein from the bean, it should ideally always eaten together with carbohydrates will. This can be pasta, bread or rice, for example. In this combination is the The protein content of the soybean is in no way inferior to that of meat. The small bean is also rich in fiber and provides secondary plant substances and micronutrients such as magnesium, iron, zinc, folic acid and selenium.
Up to 35 grams of protein per 100 grams of soybeans. |
3. Seitan
Seitan is with about 28 grams of protein per 100 grams a real protein bomb. The meat substitute consists mainly of wheat protein (gluten) and is therefore otherwise rather low in vitamins and minerals. In the kitchen, however, it is all the more versatile: you can use it prepare it as a roast, cut it into cubes or slices, fry it and season and pickle it as you like. Also for Sliced and as a substitute for minced meat seitan is excellent. Caution: Not suitable for people with wheat intolerance (celiac disease).
Up to 28 grams of protein per 100 grams of seitan. |
4. Nuts and seeds
Nuts and seeds are not only a popular snack, they are also a good source of vegan protein and contain – depending on the variety – up to 22 grams of protein per 100 grams. Mainly walnuts, cashews, Brazil nuts and peanuts (which, from a botanical point of view, actually belong to the legumes), supply plenty of proteins. Nuts, seeds and kernels are used in vegan cuisine and many vegan recipes. For example, is popular Nut butter, nut milk or vegan cheese products based on nuts.
Up to 22 grams of protein per 100 grams of nuts – the frontrunners are peanuts and almonds with around 25 grams of protein. |
5. Lentils
There is many different varieties of lentils: red lentils, brown lentils, yellow, green and black lentils. lenses belong to the legumes and are characterized, among other things, by their high protein content. But they are also important micronutrient suppliers. Among other things, they are rich in magnesium and provide the B vitamin choline. Lentils are also good for a functioning digestion as they lots of fiber contain. Lentils are true all-rounders in the kitchen. You can Process in soups and stews, add to salads or as a pure side dish for different dishes.
Between 12 and 24 grams of protein per 100 grams of lentils – the front runners are red lentils, which reach 24 grams of protein. |
6. Kidney Beans
The red beans are true nutrient bombs: They have one high magnesium and iron content and are rich in vitamins B1 and B6. Their high protein content makes them a real filling food. Whether as a side dish, an ingredient in salads or in chili sin carne – the kidney-shaped bean is very popular.
Up to 22 grams of protein per 100 grams of dried kidney beans. Cooked they come to about 10 grams of protein. |
7. Chickpeas
Chickpeas not only taste good processed into hummus wonderfully, also baked in the oven, roasted in the pan, as a patty or in a salad the little beige peas just taste delicious. Not only are they a good source of plant-based protein, the protein they contain is also easy to use because it contains many essential amino acids.
Up to 21 grams of protein per 100 grams of dried chickpeas. Cooked they come to about 10 grams of protein. |
8. Tempeh
Tempeh is one vegan meat alternative and, like tofu, becomes made from soy. Unlike tofu, the whole soybean is used to make tempeh, not just the soy milk. As a result, tempeh has one slightly higher calorie content, but also a spicier taste. Tempeh can be like seitan and tofu marinated and seasoned and then processed into patties, burgers or the like.
Up to 20 grams of protein per 100 grams of tempeh. |
9. Tofu
There is tofu smoked, marinated and in various consistencies. Tofu is an important ingredient in vegan cuisine because it for both sweet and savory dishes can be used. Whether fried, processed into cakes and creams, as cold cuts, as a substitute for minced meat or as an ingredient in soups and curries – the soy product trumps you Protein content of up to 18 grams per 100 grams on.
Between 9-18 grams of protein per 100 grams of tofu. Basically, firm tofu varieties are richer in protein. |
10. Oatmeal
Oatmeal is not only a popular food for breakfast. through her high fiber content make full for a long time and the minerals magnesium, phosphorus, iron and zinc it contains are important nutrients for vegans in addition to protein.
Up to 13 grams of protein per 100 grams of rolled oats. |
Other vegan protein sources
As already mentioned, almost all plant-based foods contain protein. In addition to our top 10 vegan protein sources, we have put together a few more inspirations for your vegan protein intake.
Here you can see various plant-based foods and their vegan protein content per 100 grams. Spirulina powder, hemp seeds and pumpkin seeds are the frontrunners with over 40 grams of protein.
© YuliaTsiser / Shutterstock
But also Poppy (up to 24 grams of protein per 100 grams), Chia seeds (up to 22 grams of protein per 100 grams), Mung beans (up to 9 grams of protein per 100 grams) or peas (up to 7 grams of protein per 100 grams) are a great vegan protein source.
You can also use the pseudo grain quinoa (up to 4 grams of protein per 100 grams), buckwheat (up to 10 grams of protein per 100 grams or amaranth (up to 12 grams of protein per 100 grams) meet your protein needs. Or with broccoli (up to 3 grams of protein per 100 grams) or beans (up to 9 grams of protein per 100 grams) and many other plant-based foods. Experiment and eat what you like best.
Combine vegan protein sources: This is how you get even more out of it
the Myth about an insufficient protein supply of vegans still persists. The fact is that the protein from animal foods in its Composition of amino acids similar to that of our human body is. Animal protein contains all the essential amino acids (important protein building blocks that our body needs and that we have to get from food), while plant foods usually contain a lot of one or more amino acids.
However, that is not a problem, as long as you are balanced and above all varied diet. In this way, all important amino acids are covered and the right protein combination comes very close to the biological value of animal protein sources.
However, it can be critical for fast food fans – and if fruit or white flour products are the main source of food. That’s why you should pay attention to enough variety and combine them well.
One a good combination is always cereals plus a vegan protein source. For example tofu and wholemeal pasta or beans with rice. Naturally Lupins (as mentioned in the text above), chia seeds, spirulina algae or soy products, for example, have good amino acid patterns, such as tempeh, tofu, soy milk or soybeans.
Benefits of vegan protein sources
Unlike animal protein, plant protein wins at a full-length thing. Because plants contain lots of vitamins and health-promoting substances that have a positive effect on our intestinal bacteria and heart health. On the other hand, according to studies, excessive consumption of animal products, especially meat, can promote cardiovascular diseases and promote cancer.
What does the body need protein for?
Protein is a very important building block in our body. It is not without reason that it is one of the three macronutrient groups made up of carbohydrates, fats and protein. Proteins are among other things Cell building, muscle regeneration and muscle building as well as in the preservation of one intact immune and hormone systems involved. Athletes in particular need a lot of protein to build muscle. But contrary to some opinions, vegans can also optimally cover their protein requirements with vegetable protein.
How much protein do you need per day?
the German Society for Nutrition (DGE)recommends a daily protein intake of 0.8 grams of protein per kilogram of body weight. In other words, a person weighing 60 kilograms should consume 48 grams of protein. Athletes accordingly a little more, since they have an increased protein requirement. Depending on the intensity and frequency of movement, the value then increases by 0.1, i.e. to 0.9 to 1.2 (more is not recommended).
If you now look at the protein content of our vegan foods in the top ten, you will quickly see that daily requirements can be easily covered with a varied vegan diet.
Studies have shown that people who eat meat, fish, eggs and dairy products are more likely to consume too much protein, which can damage the kidneys over time.
Recipes with vegan protein sources
You can find more vegan recipes here.
Sources: German Society for Nutrition, eatsmarter.de, peta.de, utopia.de