My Vegan Dreams

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)

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.

Comments