Protein sources for vegan and vegetarian diets

Protein is a key macronutrient we all need, but individual requirements will vary depending on specific needs and goals, however the Reference Nutrient Intake (RNI) for adults is 0.75g of daily protein, per kg of body weight.¹

Following a plant-based diet often requires a variety of protein sources and some extra planning, as these sources can contain lower amounts of protein. Here we highlight some of the best sources of protein to help support a vegan or vegetarian diet.

Nuts

Nuts are a great source of protein, fibre and fats. There is about 20g protein per 100g of mixed nuts.

• Almonds have 21g protein per 100g.
• Peanuts have 26g protein per 100g.
• Walnuts have 15g protein per 100g.
• Pistachios have 20g protein per 100g.

Be careful though as nuts have a high calorie content, so try to limit consumption to around 30g (a small handful) per day.

Seitan

Seitan is a source of protein made from gluten and is the main protein in wheat. It can be found in the fridge section of supermarkets. There is 25g protein per 100g and it can be pan-fried, sauteed or grilled.

Soy

Tofu, tempeh, and edamame all originate from soybeans which are considered a complete protein, meaning it provides your body with all the essential amino acids (the ones the body can’t make on it’s own). They have around 12-20g protein per 100g. Soy milk can be a great non-dairy alternative.

Beans and pulses

Lentils, beans, and chickpeas are great sources of protein.

• In lentils there is 9g protein per 100g.
• In kidney beans there is 20g protein per 100g.
• Chickpeas have about 19g protein per 100g.

A diet rich in these sources of protein can also help to lower your cholesterol levels and blood pressure, as well as counting towards one of your five a day.²

>Read our tips to help you get your 5-a-day

Fruit and vegetables

All fruit and vegetables have protein but some more so than others. Vegetables that contain the most protein include:

• broccoli,
• spinach,
• asparagus,
• artichokes,
• potatoes,
• sweet potatoes,
• and sprouts.

These all contain between 2-4g protein per 100g.

>Try our spinach-based recipes for some dinner inspiration

For fruits, the highest protein content comes from:

• guava,
• mulberries,
• blackberries,
• nectarines,
• and bananas,

with around 2g protein per 100g.

Vegetarian protein sources

Greek yoghurt

Greek yoghurt is a complete protein source for vegetarians, containing approximately 10g protein per 100g. This can be great for versatility as it can be added to smoothies, layered with fruit and granola, or used as a sour cream substitute for dips.

Cottage cheese

Cottage cheese is similar to Greek yoghurt but has a little bit more sodium content, so be mindful if you’re also watching your salt intake. Cottage cheese has about 11g protein per 100g.

Eggs

Another source of complete protein, eggs contain about 6g protein per large egg. Whilst the whites contain most of the protein, the yolks are also nutrient rich with healthy fats and vitamin D.

Eggs used to get a bad reputation due to containing cholesterol, but eating dietary cholesterol (the naturally occurring cholesterol found in foods) doesn’t impact our blood cholesterol levels. Our saturated fat intake is what contributes the most to elevated blood cholesterol levels.

>Read more about what cholesterol is and how to help reduce it.

What are some of the potential health benefits of becoming vegan?

Aside from the ethical and environmental advantages associated with veganism, a well-balanced, nutritious plant-based diet also comes with a number of health benefits, such as reduced risk of type 2 diabetes and cardiovascular disease.³

Vegans typically consume more fibre-rich foods, such as fruit and vegetables, and fibre helps contribute to a more efficient digestive system and a slower release of sugar into the blood stream.

Read more about the potential health benefits in our article: Thinking of going vegan?

References

1. Nutrition Requirements (page 5 – Protein) – British Nutrition Foundation
2. Six cholesterol-busting foods – Heart UK
3. Vegetarian, vegan and plant-based diet – British Dietetic Association (BDA)