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Where Do Vegans Get Their Protein?

The scientific community debates on numerous topics. However, one thing that all scientists agree on is the superiority of plant-based foods over all other diets.

Many people consider eating whole-foods and plant-based foods a type of diet; however, nutritionists think of it as a lifestyle rather than a simple eating habit.

This new lifestyle is free of processed foods, artificial sweeteners, refined sugar, and hydrogenated fats.

As a result, the expected benefits include weight loss, reduced risk of heart disease and cancer, and the prevention of age-related cognitive decline.

Best Vegan Protein Sources

Soy products (e.g., tofu, tempeh, and edamame)

These products are among the richest plant-based foods in protein. However, the protein content will vary, depending on the way you prepare the dish.

Here are some numbers:

● ½ cup of tofu contains around 10 grams of protein;

● 1 cup of tempeh (166 g) contains around 31 grams of protein (this number is slightly reduced when tempeh is cooked);

● 1 cup of cooked edamame contains 17 grams of protein.


Lentils are very rich in fibre, iron, and potassium. However, they are also protein-compacted, with ½ cup containing up to 8.84 grams. Moreover, consuming lentils regularly reduces your risk of developing iron-deficiency anemia.


Quinoa is a type of grain that’s used in many traditional dishes and salads. These grains are incredibly rich in nutrients, such as fibre, protein, iron, and magnesium.

One single cup of quinoa may contain up to 8 grams of protein.


Typically, potatoes are not associated with high protein levels. However, one large potato may store 8 grams of protein. They are also a rich source of vitamin C and potassium and can be mixed up with hummus to acquire more protein.

Protein-rich vegetables

While leafy green vegetables alone will not meet your daily protein requirements, they are still great snacks to boost your protein intake.

Here are some vegetables that are rich in protein:

● A single, medium stalk of broccoli contains about 4 g of protein;

● Kale offers 2 g of protein per cup;

● 5 medium mushrooms offer 3 g of protein.


Incorporating the foods and recipes listed in this article will provide you with all the protein you need to maintain a balanced plant-based diet.

As The Vegan Online Coach, I understand vegan nutrition and exercise. I can help support you to find the best way for you to manage your diet and exercises to reach your goals and get the results you deserve!

As a vegan myself I specialise in vegan nutrition for health, performance and “for the animals”. If you or a family member need help understanding or adapting to a vegan diet, please get in touch!

Best Wishes

Gary Ⓥ

The Vegan Online Coach


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