A vegan diet can be high in protein as long as you choose the right foods. Here are the 10 best vegan protein sources and their nutritional values per 100 grams:
1. Chickpeas :
- Protein: 19 grams
- Calories: 164
- Chickpeas are an excellent source of plant-based protein and also contain fiber, iron and vitamins. They are versatile and are suitable for hummus, falafel and stews. Our number 1 with almost 20% protein per 100g.
2. Chia seeds :
- Protein: 17 grams
- Calories: 486
- Chia seeds are rich in protein, fiber and healthy omega-3 fatty acids. They can be used in smoothies, muesli or puddings.
3. Oatmeal :
- Protein: 13 grams
- Calories: 389
- Oatmeal is an excellent breakfast option and provides not only protein, but also fiber and complex carbohydrates.
Our tip: combine oat flakes with a protein shake and a banana. Perfect as a snack or breakfast!
4. Nuts (almonds, peanuts, cashews, etc.):
- Protein: 14-21 grams
- Calories: 500-600
- Nuts are rich in protein and healthy fats. They are a perfect snack and contribute to satiety.
5. Lenses :
- Protein: 9 grams
- Calories: 116
- Lentils are an excellent source of protein and also contain iron and fiber. They are an essential ingredient in soups and stews. Lentils are the ultimate superfood - versatile and with 9g protein they are a real alternative.
6. Beans (Black Beans, Kidney Beans, etc.):
- Protein: 8-9 grams
- Calories: 100-133
- Beans are versatile and a good source of plant-based protein. They are ideal for chili, burritos or salads. Soak the beans in water overnight; you'll be doing your digestion a favor if the beans are a little softer. They are also easier to digest.
7. Tofu :
- Protein: 8 grams
- Calories: 144
- Tofu is a protein-rich soy product and an excellent meat alternative. It comes in different textures and can be used in numerous dishes.
Our tip: marinate tofu in a soy-honey marinade and then fry it. Gives a wonderful taste in a wok pan, for example.
8. Quinoa :
- Protein: 4 grams
- Calories: 120
- Quinoa is a complete protein and a great gluten-free option. It can be served as a side dish or main course. Ideal for anyone who wants to avoid gluten.
9. Millet :
- Protein: 3 grams
- Calories: 123
- Millet is another gluten-free grain and works well as a side dish or in soups. Millet can also be used as an alternative to rice to give your favorite dishes the variety they need.
10. Broccoli :
- Protein: 3 grams
- Calories: 55
- Broccoli is a protein-rich vegetable and rich in fiber, vitamin C and antioxidants. It is a healthy side dish and goes well with many dishes. Due to the low number of calories, broccoli is also often eaten as a side dish in the definition phase.
These vegan protein sources are not only rich in protein, but also provide a variety of other health-promoting nutrients. They can be used in a varied and balanced way in a vegan diet to cover protein needs and promote health. You can also use them to conjure up great dishes if you want to avoid meat or are looking for an alternative.