The Importance of Protein for Vegans and Vegetarians
Hi plant-based friends (or aspiring plant-based friends)!
I was a vegetarian for four years but I wasn’t doing things right. I ate lots of carbs and didn’t diligently ensure I was getting enough protein. Let’s not forget, I was a student in University, drinking on the weekends, sleeping sometimes four hours a night, and walking into exams like a zombie on several occasions. I wasn’t exactly the poster model for “healthy living”.
In my current state of adulthood I feel I’ve gotten a handle on logging in sleep, cooking wholesome meals, and regularly taking my body to the gym or the occasional yoga class. With these changes in place, I’ve made the decision to experiment with a plant-based diet once again. I did some research on the protein content in popular plant-based sources. I hope this list helps you as much as I hope it helps me!
1. Straight-Up Veggies
The dreaded question from carnivores: “but how do you get protein?” Crazy fact: vegetables actually contain protein! Some vegetables contain a lot of protein. These are the top of the chart, protein-dense veggies.
Edamame
Protein: 18 g per 1-cup serving (cooked)
Peas
Protein: 9 g per 1-cup serving (boiled)
Spinach
Protein: 6 g per 1-cup serving (cooked)
Organic corn
Protein: 5 g per 1-cup serving
Potatoes
Protein: 4 g in 1 medium white potato
Avocado
Protein: 4 g per 1 avocado
Broccoli
Protein: 4 g per 1-cup serving (cooked)
Brussel sprouts
Protein: 4 g per 1-cup serving
2. Quinoa
Protein: 9 g per 1-cup serving
3. Farro
Protein: 14 g per 1/2-cup serving
4. Nut butters
Peanut butter
Protein: 25 g per 100 g serving
Almond butter
Protein: 21 g per 100 g serving
5. Soy
Protein: 21 g per 1-cup serving (firm)
6. Tempeh
Protein: 16 g per 3 oz serving
7. Buckwheat
Protein: 6 g per 1-cup serving (cooked)
8. Lentils
Protein: 18 g per 1-cup serving
9. Beans
Black beans
Protein: 7.6 g per ½-cup serving (cooked)
Lima beans
Protein: 7.3 g per ½-cup serving (cooked)
Chickpeas
Protein: 6 g per ½-cup serving
10. Nuts & seeds
Almonds
Protein: 6 g per ¼-cup serving
Cashews
Protein: 5 g per ¼-cup serving
Pumpkin seeds
Protein: 5 g per ¼-cup serving
Hemp seeds
Protein: 31 g per 100 g serving
Chia seeds
Protein: 6 g per 2 Tbsp
Demand Better Food with Conscious Eating Choices
After experimenting with several of these proteins I’ve realized that with a little effort, it’s not hard to reach your daily requirement of protein from plant-based sources. Soy products can really help up your intake. Not to mention, magnesium, iron, and zinc. If you plan out your diet, reaching daily requirements are attainable.
As more consumers become conscious of their eating choices, the demand goes up for vegan options and local foods. As a result, I’ve seen supply go up to meet this demand. Mainstream brands are opting for organic options and the vegan section at my local grocery store is expanding. Luckily, the options for vegan and vegetarian restaurants are also sprouting up in the city.
The restaurant voted Best New Spot in Toronto this 2017 was a vegan place called Planta. The world is changing! We can do our part by demanding better food from better places and being conscious of our buying power and what we put in our bodies. The world and our health will thank us.
