What is vegan protein? (+ Why do we need it?)

Vegan protein is defined as a protein that comes from plants and not from animal products, including milk.

Vegan protein sources include tofu, tempeh, seitan, nuts, seeds, certain grains, peas, Ezekiel bread, beans, and many others.

Your fibre intake is often low if you mostly eat non-vegetarian foods. It is possible to increase your fibre intake by eating more plant proteins.

Did you know that all our vegan protein powder products (vegan protein powder guide) are excellent clean protein and fibre sources?

Protein is a component of our bones and muscles and an essential nutrient responsible for growth, repair, fighting infection, and carrying oxygen in our body.

Why Do We Need Protein?

A healthy diet should include protein. Proteins are composed of chemical building blocks called amino acids.

Amino acids are used by the body to build and repair bones and muscles and to create hormones and enzymes. They can also be used as an energy source.

Additionally, protein helps make antibodies that fight off infections and illnesses, keeping cells healthy and creating new ones.   

Protein builds and maintains muscles, collagen, skin, hair, nails, hormones, and hemoglobin.

A diet that is poor in protein can lead to health issues and muscle loss.

Where do vegans get their protein?

If you are a vegan or considering becoming one, chances are you have been asked, “Where do I get my protein?”.

This would be a reasonable question to ask someone who does not eat animals.

We have been taught throughout our lives that eating meat is the only way to get enough protein. But, it is false.

You can get your fair share of protein from plant sources.

Knowing where you can find plant-based protein is key to ensuring you have enough, so we created this list to help you.

It’s free to share with anyone concerned about protein intake.

You can get the right amount of protein by eating the foods listed below.

Vegan protein sources

So, what is a good protein for vegans? A common concern about vegetarian and vegan diets is that they might lack sufficient protein.

However, a well-planned vegan or vegetarian diet low in added sugars can give you all the required nutrients. There’s no dearth of plant-based proteins in nature.

We’ve seen all those plant-eating horses, zebras, elephants, and rhinos with their muscle mass. People never ask them, “Where do you get your protein from?”

Protein is everywhere – in the vegetables and greens, we eat daily. Of course, some plant foods have significantly higher protein levels than others.

We are going to discuss some of the popular vegan protein sources below. 

1. Tofu

Tofu is made from soya. It is protein-rich, and 100g of it contains 8g of protein. Tofu is so versatile it can be used in many different ways. You can bake it or stir-fry it, and you can also blend it into soups to make them creamier.

Here’s a list of some of the delicious vegan tofu recipes:

• Teriyaki Peanut Tofu with Stir-Fried Veggies & Brown Rice
• Crispy Tofu
• Smoked Tofu & Hummus Buddha Bowl

2. Tempeh

Tempeh originated in Indonesia. It is made from fermented soybeans, which have been shaped into blocks. However, tempeh can also be purchased in stores that contain additional beans or grains. It is well-known for its high protein content but it also offers many other health benefits.

Here’s a list of some delicious tempeh recipes:

• Teriyaki Tempeh and Broccoli
• Ginger Lime Tempeh

3. Seitan

Seitan is made entirely from hydrated gluten. This protein is the main one found in wheat. Sometimes it is called wheat meat. To make seitan, you need to knead wheat flour with water to create sticky strands.

Seitan has a savoury flavour similar to bland chicken or portobello mushrooms. Seitan is mild in flavour but can be adapted to different flavours using different recipes. You can make it spicy, like seitan chicken wings or savoury in Thai or Indian massaman curry. Here are some Seitan recipes to relish:

• Gluten-free Seitan roast
• Easy Vegan ‘Beef’ Seitan

4. Textured Vegetable Protein

Textured Vegetable Protein (TVP) is a high-fibre, high-protein meat substitute from soy flour. It is free of cholesterol and fat. TVP comes in many flavours, including unflavored. It also comes in different sizes: from large chunks to small flakes. It is affordable and readily available, so it is a popular choice for those who cook on a tight budget. Here are some vegetarian or vegan recipes with textured vegetable protein:

• Vegan TVP Meatballs
• Vegetarian Rissoles with Textured Vegetable Protein (TVP)

5. Beans and Other Legumes

Beans and legumes are rich in protein. Popular protein-rich legumes and beans include soybeans, white beans, lentils, cranberry, and split peas. Pinto beans, peanuts, lima, navy beans, kidney beans, and black beans are also protein-rich.

List of vegan recipes using Beans and Legumes:

• Vegan Jambalaya with beans
• Cajun-Style Vegan Red Beans and Rice

6. Nuts and Seeds

Nuts and seeds provide good sources of protein, healthy fats, fibres, vitamins, and minerals. Because the body doesn’t fully absorb fats from the nuts, they help regulate our food intake and burn energy. Their unsaturated fats protect us against heart disease. 

The Australian Dietary Guidelines recommend that adults consume at least 30g of nuts weekly.

7. Grains

Grains can be easily incorporated into your daily diet as they are a good source of protein.

A healthy, protein-rich combination of lentils with wheat flour can create a delicious and nutritious meal. Here are some of the grains with the amount of protein per cup:

• Whole wheat pasta. 7.6g protein per cup, cooked.
• Couscous. 6g protein per cup, cooked.
• Oatmeal. 6g protein per cup, cooked.
• Spelt flour. 15g protein per cup, raw flour.
• Buckwheat. 5.7g protein per cup, cooked.
• Quinoa. 8g protein per cup, cooked
• Kamut. 9.82g protein per cup, cooked.

Plant Protein vs Animal Protein

Your body does not store protein, so eating enough daily is important.

Protein can be obtained from many sources, including animals and plants.

Some people believe it doesn’t matter what protein source, animal or plant. Some others believe that plant protein is better than animal protein.

There are approximately 20 amino acids total that the human body uses to make proteins. These amino acid profiles can be classified as essential or non-essential.

Your body can produce non-essential amino acids. It cannot, however, produce essential amino acids on its own. These must be obtained from your diet.

The protein found in animal sources such as meat, fish, and poultry is considered complete because it is rich in all the essential amino acids your body requires to function properly.

Plant protein sources such as Beans, Lentils, and nuts are both considered nutritious but incomplete as they may not have the amino acids your body requires.

Benefits of Plant Protein:

Many health benefits are associated with plant protein.

Research suggests vegetarians have lower body weight, cholesterol, and blood pressure. They also have a lower risk of stroke, cancer, and death from heart disease than non-vegetarians. Here are some of the benefits of Plant Protein:

Weight loss and maintenance

You may control your weight by eating a diet high in plant protein.

A study of 120,000 people over 20 years showed that eating more nuts is linked to weight loss.

Also, eating one serving of beans, chickpeas, lentils, or peas per day can increase fullness and may lead to better weight management and weight loss.

Lower risk of type 2 diabetes

A review of studies found that vegetarian or vegan diets are associated with a reduced risk of type 2 diabetes.

Vegan diets may also help manage type 2 diabetes. They may reduce the risk of cardiovascular disease and mortality.

Lower risk of heart disease

A study found that a diet rich in protein (about half from plants) lowered blood pressure, cholesterol levels, and the risk of heart disease more than a standard diet or a healthy high-carb diet.

More Phytonutrients

Plant-based protein gives you more phytonutrients, such as vitamins and minerals, quickly. Phytonutrients in plants support health and well-being.

These nutrients can be absorbed much more easily from plants than other sources.

Benefits of Animal Protein:

If animal protein comes from better sources such as fish or low-fat organic poultry/meat, you can get great health benefits from it. You will get the following benefits:

• Reduced risk of Type 2 Diabetes
• Reduced risk chance of developing heart diseases
• Reduced risk of colorectal, stomach, pancreatic, and prostate cancers
• Control over weight management

Animal protein is called Whey, derived from cow’s milk containing lactose. Plant proteins are lactose-free and vegan-friendly.

Animal protein is popular because of its high leucine and fast digestion. Animal protein contains all the essential amino acids needed to support muscle recovery and synthesis.

With plant protein, you will need to combine at least 2 plant sources to get all 9 essential proteins, which is not a difficult task at all.

Most plant proteins these days are a blend of brown rice protein and pea protein.

Here’s a tale comparing animal and plant proteins:

Additional differences between whey protein (meat-based) and plant protein:

• Source: Whey protein is derived from milk, making it unsuitable for those with lactose intolerance or following a vegan diet. Plant protein, on the other hand, is derived from plant sources such as soy, peas, rice, or hemp, making it suitable for lactose-free and vegan diets.
• Complete Protein: Both whey protein and certain plant proteins (like soy or specific mixes such as Healthyroo Proteins) are considered complete proteins, meaning they contain all essential amino acids. However, most plant proteins are incomplete and may lack one or more essential amino acids, which can be compensated by combining different plant protein sources throughout the day.
• Protein Content: Whey protein typically provides 20-30g per scoop, while plant protein powders can vary in protein content. Some plant protein powders may provide similar amounts, while others offer less protein per serving.
• Cost: Whey and plant protein powders depend on the brand, quality, and quantity purchased. Prices can vary significantly between different brands and retailers.

Vegan protein FAQs

What vegan foods are high in protein?

Some vegan foods that are high in protein include legumes (such as lentils, chickpeas, and black beans), tofu and tempeh, seitan, edamame, quinoa, hemp seeds, chia seeds, nuts and nut butter (such as almonds, peanuts, and cashews), and certain vegetables like broccoli and spinach.

How to get 100g protein on a vegan diet?

You can combine protein-rich foods throughout the day to get 100g of protein on a vegan diet. Here’s a sample meal plan that could help you achieve this goal:

• Breakfast: A tofu scramble with mixed vegetables and whole-grain toast topped with peanut butter.
• Snack: A handful of almonds and a protein-rich smoothie made with plant-based protein powder, mixed berries, and almond milk.
• Lunch: A salad with mixed greens, quinoa, chickpeas, roasted vegetables, and a tahini dressing.
• Snack: Carrot sticks with hummus.
• Dinner: A stir-fry made with tempeh or seitan, mixed vegetables, and served over brown rice or quinoa.
• Snack: A protein-rich dessert like a chia seed pudding made with almond milk and topped with nuts or seeds.

How do you hit high protein on a vegan diet?

To hit high protein on a vegan diet, it’s important to incorporate a variety of protein-rich plant foods into your meals and snacks. Here are some strategies to help you:

• Include a source of protein in each meal, such as legumes, tofu, tempeh, seitan, or plant-based protein powders.
• Snack on protein-rich foods like nuts, seeds, and edamame.
• Incorporate whole grains like quinoa and amaranth, which contain higher protein content than refined grains.
• Include a variety of vegetables, as some of them, like broccoli and spinach, contain decent amounts of protein.
• Experiment with plant-based protein sources like nutritional yeast, hemp seeds, and spirulina.
• Plan your meals and snacks ahead of time to ensure you’re meeting your protein needs.

What is a vegan option for protein?

There are numerous vegan options for protein, including:

• Legumes (such as lentils, chickpeas, and black beans)
• Tofu and tempeh
• Seitan
• Edamame
• Quinoa
• Hemp seeds and chia seeds
• Nuts and nut butter (such as almonds, peanuts, and cashews)
• Plant-based protein powders
• Spirulina
• Vegan protein bars and snacks made with ingredients like pea protein or soy protein
• Certain vegetables like broccoli and spinach, although they typically have lower protein content compared to other sources

Which vegan protein has the most protein?

There are a number of protein-rich vegan foods which are easily integrated into your daily diet, some of which contain omega-3 fatty acids.

Foods such as lima beans, chia seeds, quinoa, lentils, green peas (protein isolates), and chickpeas are all very high in protein.

Lentils contain approximately 18 grams of protein per cooked cup and are also a great fibre and vitamin C source.

Seitan, a popular vegan meat alternative, contains approximately 25 grams of protein per 100-gram serving, comparable to a steak. 

How can vegans get 50g of protein a day?

Beans, legumes, whole grains, vegetables, nuts, and seeds all have enough protein to give you 50g of protein per day easily. You must combine a couple of these foods and get all nine essential amino acids your body needs for the day.

For example, if you ate the following foods throughout the day, you would come close to 50g of protein, a recommended daily dose by USDA.

Breakfast: 1 cup rolled oatmeal with 2 tablespoons of peanut butter swirled in and 1 small banana = 15g

Lunch: A salad of 2 cups spinach, 1/2 cup chickpeas, and 1/4 cup feta (5 grams), plus 1 ounce roasted almonds = 20g

Dinner: 1 cup spaghetti with 1/2 cup tomato sauce and 2 tablespoons shaved Parmesan = 14g

A 100g protein vegan meal plan can also be achieved via a combination of plant-based foods.

How much protein do I need as a vegan?

A vegan is recommended to take 0.8g of protein per kg, or 0.36g per pound, according to the DRI (Dietary Reference Intake).

This conservative estimate equates to 56g per day for the average man and 46g for the average female. This is not a hard rule, only a recommendation.

Here’s the information presented in a table format:

What vegetable has the most protein?

You can find plenty of protein-rich veggies all year round. These options offer a wide variety of choices. Each can be enjoyed as a side dish or combined with other recipes for a satisfying main course.

Remember that protein content can change depending on how each vegetable is prepared. These values correspond to the cooking methods for each food.

Here are the top 3 vegetables that have the most protein.

1. Edamame has 18.46g of protein per cup when prepared frozen. It is rich in healthy plant protein, vitamins, and minerals.

2. Pinto beans give you 15.41g of protein per cup (boiled from dry). They are very popular in Mexican cuisine and used in burritos or as a salad topping, soups, or a side dish. Use dried pinto beans for cooking rather than canned ones for better health benefits.

3. Chick Peas give you 14.53g of protein per cup (boiled from dry). They are the main ingredient in hummus. They are versatile and can be used in many dishes because of their subtle, nutty flavour. Roasted chickpeas are great for snacking or as a main ingredient in soups, curries, and vegetable bowls.

What vegan food is high in protein?

Understanding what is high in protein for vegans is vital for daily life.

Plant-based vegan proteins include seitan, tofu, lentils, chickpeas, almonds, chia seeds, soy milk, quinoa, and spirulina.

Not only are many of the sources high in protein, but many contain the 9 essential amino acids that our bodies need.

As a vegan, how to get enough protein if I am allergic to soy?

If you’re allergic to soy and following a vegan diet, there are still plenty of options to ensure you get enough protein. Here are some alternative protein sources you can consider:

1. Legumes: Include a variety of legumes in your diet, such as lentils, chickpeas, black beans, kidney beans, and pinto beans. These are excellent sources of protein and can be used in soups, stews, salads, and even in plant-based burger patties.
2. Quinoa: Quinoa is a complete protein source and a great alternative to soy. It can be used as a base for salads, added to stir-fries, or as a side dish instead of rice.
3. Seitan: Seitan, or wheat gluten, is a high-protein meat substitute made from wheat. It has a texture similar to meat and can be used in various dishes like stir-fries, sandwiches, and stews.
4. Lentils: Lentils come in various colours and are packed with protein. They can be used in soups, curries, and salads. Red lentils, in particular, cook quickly and can be used to make delicious dals and spreads.
5. Nuts and Nut Butter: Include a variety of nuts like almonds, walnuts, cashews, and peanuts in your diet. They are a good source of protein and provide healthy fats. Nut butter, such as almond butter or peanut butter, can be spread on toast or added to smoothies for an extra protein boost.
6. Seeds: Incorporate seeds like chia seeds, hemp seeds, pumpkin seeds, and sunflower

How much protein do you really need to build muscle as a vegan?

There’s no question that nutrition is a key component of muscular development.

A commonly asked question is, ‘How much protein do vegans need to build muscle?’.

The answer is individual; however, filling up on high-protein foods such as seitan, legumes, tofu, and quinoa will assist you in maximizing your muscle gains.

As a guide, it is suggested that protein intake should be around 1.6-2.2 grams per kilogram of body weight per day for optimal muscle growth.

Quality vegan protein powders can also assist you in meeting your daily protein needs.

Vegan protein powder is derived from plant-based vegan protein sources such as pea, soy, and hemp.

Our range of vegan protein powders has been specifically designed to assist you on your journey to build strength and muscle.        

What the experts say about plant-based protein needs

Research has shown that a plant-based diet could play a part in cancer prevention, weight loss, type 2 diabetes and a lower risk of cardiovascular disease.

Whilst there are some commonly discussed disadvantages of plant protein, ensuring you understand daily intakes for your body assists you in staying healthy and reaching your goals.

As with any diet, the key is moderation and ensuring your body is fueled with the right nutrients for your lifestyle.

Summary

It is very personal to choose a source of protein powder – plant-based or animal based.

You don’t have to give up whey protein powder if you already use it and enjoy it.

However, if you are experiencing stomach issues or wish to try a non-whey option, many plant-based protein powders can also give you great results. It is best to choose a product with more than one protein source.

The best vegan protein powder is the one that you can eat and has between 20-30 grams of protein per cup.

There are a number of benefits of vegan protein powder, including supplying your body with the essential amino acids for protein synthesis and assisting with both muscle growth and repair.

At Healthyroo, we are passionate about ensuring our products offer you some of the best vegan protein powder available.

Our extensive range of plant-based vegan protein blends across our website.

From lifestyle products such as our Lifestyle Package to Performance Proteins, our range of vegan protein powders is ready to make a difference in your life today!