quinoa

8 Great Sources Of Vegetable Proteins

Proteins are an essential part of a balanced diet. They are essential for growth and repair of the body.

One of the biggest misconceptions about switching to a plant-based diet, is that it might not  provide enough proteins.

The protein content of non-animal products is often overlooked by meat eaters yet vegetable proteins are present in a lot of plant-based food sources. And while animal proteins and vegetable proteins are not born equal, a balanced and varied vegetarian, vegan or flexitarian diet should bring all that you need.

Current official guidelines for protein intake suggest for adults a daily intake of 0.75g of protein per kilo of body weight which translates for an average adult to:

  • Adult men need about 55 grams a day.
  • Adult women need about 45 grams a day. (more if you are pregnant/ breastfeeding woman)

 

8 Great Sources of Vegetable Proteins
quinoa

Quinoa (14g of protein for 100g)

 

Amaranth

Amaranth (14g of protein for 100g)

 

Tofu (8g of protein for 100g)

Tofu (8g of protein for 100g)

 

Wheat (14g of protein for 100g)

Wheat (14g of protein for 100g)

 

Soybeans Raw (36g of protein for 100g)

Soybeans Raw (36g of protein for 100g)

 

Lentils Recipes: Flexitarian, Vegetarian and Vegan

Lentils & Beans (on average 10-20g of protein for 100g)

 

Seeds (around 20g of protein for 100g)

Seeds & Nuts (around 20g of protein for 100g)

 

Seitan Stuffed with Walnuts, Dried Cranberries, and Mushrooms by Fat Free Vegan Kitchen

Seitan Stuffed with Walnuts, Dried Cranberries, and Mushrooms by Fat Free Vegan Kitchen
Seitan contains around 70g protein for 100g

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7 Responses to 8 Great Sources Of Vegetable Proteins

  1. April June 4, 2014 at 12:08 pm #

    Okay, but the slideshow isn’t working so I can’t see what the 8 great sources of vegetable protein actually are!

    • theflexitarian June 4, 2014 at 2:04 pm #

      April – Thanks for letting us know. Slideshow did not want to work 🙁 so the images are now showing one after the other.

  2. SiD February 28, 2019 at 4:22 pm #

    Don’t get hung up on protein intake – it’s a red herring. Your body breaks proteins down into amino acids to digest them and it’s not fussy where they come from. Potatoes and broccoli will provide all you need.

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