Are you still talking about those protein?
Yes, I am, and I’ll tell you why. The topic of ‘protein’ is an incredibly hot item since Mr. Atkins published his best sellers, and sadly, his shady diet bars still decorate the shelves of many supermarkets and even health stores. We seem obsessed with loading as much protein on our plates as possible. The fear of being deficient of this macro nutrient on a plant-based diet forms a massive obstacle to many people who consider going vegan. A real shame, but understandable in a society brainwashed by protein marketing. The main questions for many non-vegans and vegans-to-be are:
- Do I get enough (complete) protein on a plant-based diet?
- Where do I get my protein as a vegan?
The answer to the first question you find here, and for the second question, you are reading the right article at this very moment. I namely have worked out a monster table, in which you can look up the protein content of the most popular plant-based food sources. I was looking for this kind of table a while ago but I couldn’t find anything like it. So #fairenough #I’lldoitmyself #mypleasure.
You can use this table to create the ultimate protein-packed vegan meal, or make plant-based high-protein energy bars to reach your protein goal for the day. Anyway, I hope you will enjoy this list many many times!
I also made a PDF for you to download, so you can access it also offline. It’s free. 🙂
Table 1. Plant-based food sources and their protein content per 100 grams, per 100 kcal en per portion. (Click here for the mobile-friendly table)
|Pulses||Per 100 grams||Per 100 kcal||Per portion*|
|Lima beans (butter beans)||8,2||6||16,4|
|Grains (dry form)||Per 100 grams||Per 100 kcal||Per portion*|
|Bread (white, wheat)||8,3||3,6||6,2|
|Bread (whole wheat)||8,4||3,4||6,3|
|Pasta (whole wheat)||12||3,4||9|
|Vegetables (raw)||Per 100 grams||Per 100 kcal||Per portion*|
|Sweet potato (yam)||2||1,4||5|
|Nuts||Per 100 grams||Per 100 kcal||Per portion*|
|Seeds||Per 100 grams||Per 100 kcal||Per portion*|
|Meat replacements||Per 100 grams||Per 100 kcal||Per portion*|
|Tofu / tahu||12||10||18|
|Vegan minced meat||18||12,4||18|
* Portion size:
Portion of vegetables: 250 grams
Portion of pulses: 200 grams
Portion of grains: 75 grams dry = about 200 grams cooked, or 2 slices of bread
Portion of nuts: 30 grams
Portion of seeds: 20 grams
Portion of meat replacements: 100 – 150 grams
Note 1: Yes, peanuts are completely wrongly listed under ‘nuts’, and buckwheat and quinoa are totally illegal there in the grains section. I categorised the three of them in this way for sake of portion size and the fact that you’d normally eat peanuts as nuts, and buckwheat or quinoa as a grain.
Note 2: I did state this table is complete, but actually it is not. There are ample more vegan sources of protein. For example, there exist many exotic nuts and seeds, many more less common vegetables, and products such as soy yogurt, vegan protein powder, hummus and muesli bars. To keep this vegan protein list uncluttered I only mentioned the most common and minimally unrefined (whole) foods. Where you can get your protein from as a vegan therefore is not limited to this list only.
As some people asked me whether they could save the list on their PC’s I made a PDF version of it 🙂
Here you can download the list: Plant-based protein list download.
This post is also available in NL