Vegan Protein Sources

All about vegan protein sources, vegan proteins, vegan protein diet foods

If you are a vegan you need, just like everybody else, to get all the essential amino acids from protein, so your body functions properly. Though vegans do not eat any foods from animal sources including dairy products, eggs and honey, it is not difficult to get enough protein in the vegan diet. Vegan sources of protein together with protein amounts, serving sizes, total fat and calorie content are shown in the protein chart below, to help you to create your balanced healthy vegan diet.

Eating vegan protein with every meal, not only will make you feel full for longer but also will give a metabolic boost to your body as it takes more energy to digest it.

Vegan protein sources include:

Legumes | Nuts and Seeds | Whole Grains | Vegetables | Other

Legumes Protein Chart

Vegan Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Beans cooked boiled, drained, without salt
Beans, kidney, mature seeds, sprouted,100 g	4.83	0.58	33 kcal (138 kJ)
Beans, navy, mature seeds, sprouted, 100 g	7.07	0.81	78 kcal (326 kJ)
Broadbeans, immature seeds, 100 g	4.80	0.50	62 kcal (259 kJ)
Hyacinth-beans, immature seeds, 100 g	2.95	0.27	50 kcal (209 kJ)
Lima beans, immature seeds, 100 g	6.81	0.32	123 kcal (515 kJ)
Soybeans, green, cooked, 100 g	12.35	6.40	141 kcal (590 kJ)
Winged beans, immature seeds, 100 g	5.31	0.66	38 kcal (159 kJ)
Beans, adzuki, mature seeds, 100 g	7.52	0.10	128 kcal (536 kJ)
Beans, black, mature seeds, 100 g	8.86	0.54	132 kcal (552 kJ)
Beans, french, mature seeds, 100 g	7.05	0.76	129 kcal (540 kJ)
Beans, great northern, mature seeds, 100 g	8.33	0.45	118 kcal (494 kJ)
Beans, kidney, all types, mature seeds, 100 g	8.67	0.50	127 kcal (532 kJ)
Beans, navy, mature seeds, 100 g	8.7	0.57	142 kcal (594 kJ)
Beans, pink, mature seeds, 100 g	9.06	0.49	149 kcal (624 kJ)
Beans, pinto, mature seeds, 100 g	9.12	0.81	140 kcal (584 kJ)
Beans, white, mature seeds, 100 g	9.73	0.35	139 kcal (581 kJ)
Beans, winged, mature seeds, 100 g	10.62	5.84	147 kcal (615 kJ)
Beans, yellow, mature seeds, 100 g	9.16	1.08	144 kcal (602 kJ)
Broadbeans (fava beans), mature seeds, 100 g	7.60	0.40	110 kcal (459 kJ)
Chickpeas (garbanzo beans, bengal gram), mature seeds, 100 g	8.86	2.59	164 kcal (686 kJ)
Hyacinth beans, mature seeds, 100 g	8.14	0.58	117 kcal (490 kJ)
Lima beans, large, mature seeds,, 100 g	7.8	0.38	115 kcal (482 kJ)
Mung beans, mature seeds, 100 g	7.02	0.38	105 kcal (441 kJ)
Soybeans, mature cooked, 100 g	16.64	8.97	173 kcal (725 kJ)
Yardlong beans, mature seeds, 100 g	8.29	0.45	118 kcal (494 kJ)
Peas, split, mature seeds, 100 g	8.34	0.39	118 kcal (494 kJ)
Lentils, mature seeds, 100 g	9.02	9.02	116 kcal (487 kJ)

Protein Chart for Nuts and Seeds

Vegan Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Nuts
Almonds, dry roasted, 1 oz (23 whole kernels) or 28.35 g	6.2	14.9	169 kcal (708 kJ)
Almond butter, plain, without salt added, 1 tbsp, 16 g	2.4	9.5	101 kcal (424 kJ)
Brazilnuts, dried, unblanched, 1 oz (6-8 kernels) or 28.35 g	4	19	186 kcal (778 kJ)
Cashew nuts, dry roasted, 1 oz or 28.35 g	4.3	13	162 kcal (681 kJ)
Cashew butter, plain, without salt added, 1 tbsp or 16 g	2.8	7.9	94 kcal (393 kJ)
Hazelnuts or filberts, dry roasted, 1 oz or 28.35 g	4.2	17.7	183 kcal (766 kJ)
Macadamia nuts, dry roasted, 1 oz or 28.35 g	2.2	22	204 kcal (852 kJ)
Pecans, dry roasted, 1 oz or 28.35 g	2.6	21	201 kcal (841 kJ)
Pine nuts, pignolia, dried, 1 oz (167 kernels) or 28.35 g	3.8	19	191 kcal (798 kJ)
Pine nuts, pinyon, dried, 1 oz or 28.35 g	3.2	17.3	178 kcal (746 kJ)
Pistachio nuts, dry roasted, 1 oz (49 kernels) or 28.35 g	6.05	13	162 kcal (678 kJ)
Walnuts, black, dried, 1 oz or 28.35 g	6.8	17	175 kcal (732 kJ)
Walnuts, english, 1 oz or 28.35 g	4.3	18	185 kcal (776 kJ)
Peanuts, all types, dry-roasted, 1 oz or 28.35 g	6.7	14	165 kcal (694 kJ)
Seeds
Flaxseed, 1 tbsp, 12 g	2.3	4	59 kcal (247 kJ)
Pumpkin and squash seed kernels, dried, 1 oz hulled (142 seeds), 28.35 g	6.9	13	153 kcal (642 kJ)
Safflower seed kernels, dried, 1 oz or 28.35 g	4.5	11	147 kcal (613 kJ)
Sesame seeds, whole, roasted and toasted, 1 oz or 28.35 g	4.8	13.6	160 kcal (670 kJ)
Sunflower seed butter, without salt, 1 tbsp, 16 g	3.1	7.6	93 kcal (388 kJ)
Poppy seeds, 1 tbsp, 8.8 g	1.6	3.9	47 kcal (196 kJ)

Protein Chart for Whole Grains

Vegan Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Amaranth, 100 g	14.45	6.51	374 kcal (1565 kJ)
Barley, pearled, cooked, 100 g	2.26	0.44	123 kcal (515 kJ)
Barley whole, 100 g	12.48	2.30	354 kcal (1481 kJ)
Buckwheat, 100 g	13.25	3.40	9.75 kcal (343 kJ)
Bulgur, cooked, 100 g	3.08	0.24	83 kcal (347 kJ)
Oats, 100 g	16.89	6.90	389 kcal (1628 kJ)
Quinoa, 100 g	13.10	5.80	374 kcal (1565 kJ)
Rice, brown, long-grain, cooked,100 g	2.58	0.90	111 kcal (464 kJ)
Rice, brown, medium-grain, cooked, 100 g	2.32	0.83	112 kcal (469 kJ)
Rye, 100 g	14.76	2.50	335 kcal (1402 kJ)
Wild rice, cooked, 100 g	3.99	0.34	101 kcal (423 kJ)

Vegetable Protein Chart

Vegan Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Vegetables, raw
Avocado, 100 g	2.0	14.7	160 kcal (670 kJ)
Beet greens,100 g	2.2	0.13	22 kcal (92 kJ)
Broccoli, raw, 100 g	2.88	0.37	34 kcal (141 kJ)
Broccoli raab, 100 g	3.17	0.49	22 kcal (92 kJ)
Brussels sprouts, 100 g	3.39	0.30	43 kcal (179 kJ)
Cabbage, savoy, 100 g	2	0.10	27 kcal (113 kJ)
Cress, garden, 100 g	2.6	0.70	32 kcal (134 kJ)
Dandelion, greens, 100 g	2.7	0.70	45 kcal (188 kJ)
Kale, 100 g	3.30	0.70	50 kcal (208 kJ)
Shallots, 100 g	2.5	0.10	72 kcal (302 kJ)
Spinach, 100 g	2.86	0.39	23 kcal (97 kJ)
Wasabi, root, 100 g	4.80	0.63	109 kcal (456 kJ)
Watercress, 100 g	2.30	0.10	11 kcal (46 kJ)
Vegetables, cooked, boiled, drained, without salt
Artichokes, cooked, 100 g	2.89	0.34	53 kcal (220 kJ)
Asparagus, cooked, 100 g	2.40	0.22	22 kcal (94 kJ)
Broccoli, cooked, 100 g	2.38	0.41	35 kcal (146 kJ)
Broccoli raab or Broccoli rabe, cooked, 100 g	3.83	0.52	33 kcal (136 kJ)
Brassels sprouts, cooked, 100 g	2.55	0.50	36 kcal (150 kJ)
Dandelion greens, cooked, 100 g	2	0.60	33 kcal (138 kJ)
Sweet corn, cooked, 100 g	3.41	1.50	96 kcal (401 kJ)

Other Vegan Protein Sources

Vegan Protein Sources	Protein (g)	Total Fat (g)	Energy (kcal/kJ)
Tofu, extra firm, prepared with nigari,100 g	10.41	6.21	96 kcal (402 kJ)
Tofu, fried, prepared with calcium sulfate, 100 g	17	20	271 kcal (1134 kJ)
Tofu, hard, prepared with nigari, 100 g	13	10	146 kcal (611 kJ)
Tofu, raw, regular, prepared with calcium sulfate, 100 g	8.08	4.78	76 kcal (318 kJ)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), 100 g	6.55	3.69	61 kcal (255 kJ)
All Vegetable Protein Patties, frozen, 1 patty, 90 g	18	4.14	138 kcal (574 kJ)
Soy milk, fluid, 1 cup, 245 g	9.2	5	120 kcal (505 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'N BURGERS, frozen, 1 patty, 85 g	14	0.5	91 kcal (381 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS Breakfast Patties, 1 patty, 38 g	10	3	79 kcal (332 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGE PATTIES, frozen, 1 patty, 67 g	11	3.7	119 kcal (499 kJ)
WORTHINGTON FOODS, MORNINGSTAR FARMS, Spicy Black Bean Burger, 1 patty, 78 g	12	0.8	115 kcal (480 kJ)
WORTHINGTON FOODS, NATURAL TOUCH VEGAN BURGERS, frozen, 1 patty, 85 g	14	0.5	91 kcal (381 kJ)
WORTHINGTON FOODS, NATURAL TOUCH, GARDEN VEGE PATTIES, frozen, 1 patty, 67 g	11	3.7	119 kcal (499 kJ)

Author: Lana Soko

Back to top

Search Our Site:

Custom Search

---

Free E-Book:

We Recommend:

Looking to get your body into great shape? Get the very best results for your efforts and money! Save your valuable time from surfing the internet. These are the

Bestselling Weight Loss Programs

Programs that work and have thousands of satisfied customers worldwide!

---