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:
- Tempeh – 1 cup – 35g
- Seitan – 3 oz – 21g
- Lentils – 1 cup – 18g
- Black Beans – 1 cup – 15g
- Quinoa – 1 cup – 8g
- Chick Peas – 1 cup – 15g
- Peanut Butter – 2 tbsp – 7g
- Almond Butter – 2 tbsp – 8g
- Spinach – 1 cup – 5g
- Vega Berry Blend Protein – 1 scoop – 20g
- Vegan Sports Performance Protein – 1 scoop – 30g
- NuGo Bars – 1 bar – 10g
- Cashews – 1/4 cup – 5g
- Rudi’s Colorado Cracked Wheat Bread – 2 slices – 6g
- Dave’s Killer Bread – 2 slices – 10g
- Soy yogurt – 8 oz – 6g
- Almonds – 1/4 cup – 8g
- Peas – 1 cup – 8g
- Tofu – 4 oz – 11g
- Edamame – 1 cup – 20g
- Chia Seeds – 2 tbsp – 5g
- Rice & Beans – 1 cup – 7g
- Hemp Seeds – 2 tbsp – 10g
- Nutritional Yeast – 2 tbsp – 8g
- Broccoli – 1 cup – 3g
- Kale – 1 cup – 3g
- Hummus – 1/4 cup – 5g
- Almonds – 1/4 cup – 6g
- 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.
