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Where Do Vegans Get Their Protein?

sources of proteins for vegan

When you turn vegan, one of the hardest things to deal with is the number of questions you get from other people. One of the most popular questions is how vegans get their protein. As if meat and other animal products are the only source of protein in the world. In this article we have collected for you the top five best vegan sources of protein. So the next time someone asks you this question, just show them this article.


Legumes are known for their protein values ​​but there are several types of legumes that are richer in protein per gram. Beans contain the highest amount of protein if you compare them to other legumes. A cup of beans contains about 15-17 grams of protein, depending on what kind of beans you eat. In addition, you can also find a wealth of protein in the pea segment, for example, a cup of cooked yellow peas will give you 14 grams of protein and green peas – 8 grams of protein. Please note that all types of legumes are recommended to soak overnight so digestion will be easier.


Soy is also a type of legume but because it is consumed in many forms it has its own category. The most popular way to eat soy is by the form of tofu or drinking soy milk but you can also consume it in soy strips, soy chips, tempeh, soy cheeses and many more other products. Half a cup of tofu contains 10 grams of protein, half a cup of tempeh contains 21 grams of protein and 2 cups of soy milk – 8 grams of protein. So make sure you add some soy into your diet no matter which form you consume it.

Pumpkin seeds

This is one of the simplest and most delicious ways to get your daily dose of protein. Pumpkin seeds in their natural state, without adding salt and without roasting them, are a great addition to salads, granola bars, and also as a snack on the go. They help strengthen the immune system and also improve memory. The third cup of pumpkin seeds has 10 grams of protein.


This special seaweed takes part in the glorious list of superfoods. It is rich in many things that are good for our body such as vitamins, antioxidants, essential amino acids, and has a high amount of protein that is even higher than in beef. Spirulina is absorbed in the body in an excellent way and can be consumed in many ways such as powder, capsules, fresh, and even frozen. 2 tablespoons of spirulina contain 8 grams of protein. Caution, its taste is particularly dominant, it’s not for those who dislike the taste of seafood.

Chia seeds

Next to spirulina, chia seeds are also considered as a super-food and one of the vegan protein sources. Chia seeds are known for their high value of omega-3 which a few years ago most of us used to look for in fish and oils. Chia seeds are actually tasteless so you can sprinkle them on anything you want: on the top of a salad or a granola bar or even on pizza. 3 teaspoons of chia contain 7 grams of protein.

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