vegans get their protein
Health Lifestyle Resources

Where Do Vegans Get Their Protein

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Health Lifestyle Resources

Where Do Vegans Get Their Protein

“Where do vegans get their protein?” The #1 asked question I get about being vegan.

Well today I wanted to share with you a Facebook Live video I did, where I grabbed some items out of my pantry that we always keep on hand and share the amount of protein in each of the items.

Most people just don’t realize how much protein vegans get because they think that the only place to get protein is from meat.

That is so far from the truth!

Where do vegans get their protein?

So how much protein should you be getting daily?   Well that depends on who you ask.  I did a little research and found that The Institute of Medicine recommends .8 grams of protein per kilogram of body weight, but here’s a simpler way to break down you protein needs:

Activity level Protein needs (grams)

Sedentary Weight in pounds X .4
Active Weight in pounds. X .6
Competitive athlete Weight in pounds X .75
Light body-builder Weight in pounds X .85

Here is a handy list of foods and their protein amount:

  1. Tempeh – 1 cup – 35g
  2. Seitan – 3 oz – 21g
  3. Lentils – 1 cup – 18g
  4. Black Beans – 1 cup – 15g
  5. Quinoa – 1 cup – 8g
  6. Chick Peas – 1 cup – 15g
  7. Peanut Butter – 2 tbsp – 7g
  8. Almond Butter – 2 tbsp – 8g
  9. Spinach – 1 cup – 5g
  10. Vega Berry Blend Protein – 1 scoop – 20g
  11. Vegan Sports Performance Protein – 1 scoop – 30g
  12. NuGo Bars – 1 bar – 10g
  13. Cashews – 1/4 cup – 5g
  14. Rudi’s Colorado Cracked Wheat Bread – 2 slices – 6g
  15. Dave’s Killer Bread – 2 slices – 10g
  16. Soy yogurt – 8 oz – 6g
  17. Almonds – 1/4 cup – 8g
  18. Peas – 1 cup – 8g
  19. Tofu – 4 oz – 11g
  20. Edamame – 1 cup – 20g
  21. Chia Seeds – 2 tbsp – 5g
  22. Rice & Beans – 1 cup – 7g
  23. Hemp Seeds – 2 tbsp – 10g
  24. Nutritional Yeast – 2 tbsp – 8g
  25. Broccoli – 1 cup – 3g
  26. Kale – 1 cup – 3g
  27. Hummus – 1/4 cup – 5g
  28. Almonds – 1/4 cup – 6g
  29. Lenny & Larry’s cookie – 1 cookie – 16g

So the next time someone asks you, “Where do vegans get their protein?” share this blog post!

Be sure to leave me a comment below on some of your favorite protein sources and be sure to share with your friends.

vegan snacks

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MEGAN ALPHA
Frisco, Texas

Hi my name is Megan and this is my blog! I'm just a 19 year old who is, inspiring young and old around the world that Veganism is the way of life. Vegan for the animals, people and the environment. Compassion = Veganism

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