Five Vegan Options to Consider for Protein Consumption!



In recent years, the Masses have become aware of Vegan lifestyles in view of health improvements as well as environmental stability. Unquestionably, plant-based protein sources have been in extreme demand because people are so compassionate regarding the eco-conscious lifestyle.

However, Nature offers myriad options for vegan foods that carry a rich and diverse array of protein-packed options that can satisfy even carnivores. It is a myth about vegan food that it lacks adequate protein. People have the wrong notion about protein-rich food. They think that only by eating non-vegetarian food, they can satisfy their protein hunger.

Through this post, I have delved into five exceptional plant-based foods that are both nutritious and rich sources of protein. These options are suitable for those who are looking to maintain a cruelty-free and eco-conscious dietary approach. These five options will not only nourish your body but also satisfy your taste buds. Let’s dive into it and check out all the five options given in the vegan-friendly menu.

Protein-rich Vegan Food

As you all are aware about the fact that, protein is the fundamental component of a healthy diet which is essential for building and repairing tissues. It also supports the immune system of the body. However, Numerous people are associated with taking protein from animals without knowing the world of vegan cuisine offers an array of protein-rich delights.

High Vegan Protein Food

Here is the list of all five protein-rich vegan sources mentioned below, take a look at these.

Nuts and Seeds

Nuts and seeds stand out as superb protein-rich foods especially if they are plant-based diet. These are well-known as tiny powerhouse vegan candies when it comes to protein content and overall nutrition. Here is the list of all those Protein-rich nuts and seeds mentioned below, take a look at the amount of protein they carry.

  • Hemp seeds – 5g per heaped tablespoon
  • Ground linseed – 3g per heaped tablespoon
  • Almonds – 3g of protein for every six almonds
  • Walnuts – around 3g of protein for every three whole walnuts
  • Pumpkin seeds – 4g per tablespoon
  • Pistachios – just over 1g of protein over 10 pistachios
  • Cashew nuts – 3g per 10 cashew nuts
  • Brazil nuts – 4g per six Brazil nuts


Numerous people consume oats in their daily morning meal because it is recognized as a mixture of plenty of cereals and oatmeal. There is no doubt that it is not the first food that comes to mind if talking about vegan protein-rich food. But, It contains approximately 17 grams of protein per 100 grams.

Oats are considered a complex carbohydrate that provides sustained energy release, and they also serve as an excellent protein source. Check out Honey Stinger Triumphs at the 2023 Best Bite Awards and Food Essentials Awards with Its Oat + Honey Bar.


Pulses are the plant-based sources of protein. It comes out as a diverse group of leguminous crops like beans, lentils, chickpeas, and peas. Moving forward pulses not only offer you a high amount of protein but also some other dietary fiber, vitamins (especially B vitamins), and essential minerals such as iron, magnesium, and potassium.

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It also provides essential amino acids to our body. It is one of the fundamental components of protein-rich vegan foods. They make low fat as compared to animal sources of protein. It is affordable too. Here is the list of different types of pulses and the amount of protein that they carry.

  • Lentils including puy, green, and red: around 8-9g of protein per 100g
  • Chickpeas, including hummus: 7g of protein per 100g
  • Garden peas – around 7g per 100g
  • Beans, including black-eyed, pinto, butter, cannellini, soya, edamame, and kidney: between 7-10g protein per 100g
  • Baked beans do count as a good source of protein but keep an eye on the salt content: 5g per 100g.

High Vegan Protein Food


Tofu is a kind of bean curd which is well-known as a rich source of protein. These are soy-based marvels indulged in boosting an impressive protein content in our body. It contains a total of 8-15 grams of protein per 100 grams. In contrast, the Richness of protein also depends on the tofu’s Firmness.

Tofu not only contains protein but also provides essential amino acids for our overall well-being. Do you ever wonder Why Tofu and Quinoa Are Trending Canadian Food Preferences? Clear all queries regarding this on our platform.


To be honest, Vegetables are not only a primary source of protein but also play a crucial role in day-to-day life of consuming proteins through vegetables. However, they do not match the content of protein which is in nuts, seeds, oats as well and pulses but contribute to protein intake and other vital consuming nutrients.

Here is the list of all those Cruciferous vegetables that contain approximately 2-3 grams of protein per 100 grams. Before proceeding further, watch Heavenly Bites Mexico which is a Food Documentary! You will love it!

  • Asparagus – almost 2g of protein per six spears
  • Avocado – over 1g per ½ an avocado
  • Broccoli – almost 3g per 80g broccoli
  • Brussels sprouts – around 2g per 80g Brussels sprouts
  • Cauliflower – 1.5g per 80g serving
  • Jerusalem artichokes – over 1g of protein per 80g
  • Kale – almost 2g per 80g serving
  • Spinach – 2g per 80g serving
  • Sweetcorn – over 2g for every three heaped tablespoons


To sum up, everything that I have experienced so far, The truth behind the curtains is the landscape of vegan cuisine offers an abundance of protein-rich delights to satisfy both cravings as well as nutrient needs. If you indulge in taking these above-mentioned five vegan sources in your daily routine in order to take protein then, it means you are on your way to improving health as well as leading an eco-friendly lifestyle.

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