This is probably the most frequently asked question by people who are interested in vegan nutrition: "Is it possible to get enough protein as a vegan?"
That's why we would like to introduce you to the top 7 vegan foods that are characterized by having a high protein content. It is important to choose foods that on the one hand have a high protein content, and on the other hand are readily available
To compare the protein content, we always look at 100 kcal of the respective food. We advise against a comparison of 100 g, as 100 g of a certain food often has significantly more calories than 100 g of another food.
Tofu
One of the top vegan protein bombs. On average, tofu contains around 11 g of protein for every 100 kcal. It can be prepared in many different ways. Whether crumbled in chili sin carne, marinated in one piece on the grill or pureed, tofu is an allrounder. It is also available in many different variants. From smoked, which has a slightly firmer consistency, to silken, which is perfect for creating desserts and sauces. In addition, tofu is now available in almost every grocery store.
Recipe suggestion with tofu
Lentils
With almost 8 g protein per 100 kcal, it is a high-fiber protein source. The small legume can be found in classic dishes such as stews, but also in international dishes. They are cheap and available in every grocery store. Unlike other legumes, lentils do not need to be soaked for several hours and can therefore be prepared quickly.
Recipe suggestion with lentils
Chickpeas
You are probably familiar with hummus. Did you know that one of the main ingredients is chickpeas? The delicious legume can be used in many ways. In a crunchy salad, roasted in the oven or pureed in a spread. Chickpeas provide around 6 g of protein for every 100 kcal.
Recipe suggestion with chickpeas
Seitan
With a concentrated 20 g protein per 100 kcal, Seitan is the top vegan protein source. Seitan is often found in Japanese cuisine and is also known to us as wheat protein. If you have a gluten intolerance, you should therefore avoid seitan. For everyone else, it's an ideal food to ensure your daily intake of protein. Unfortunately, seitan is not yet available in every grocery store. You can find it in well-stocked supermarkets, and most Asian stores.
Broccoli
Who would have thought that broccoli has a higher protein content than tofu, with almost 12 g protein per 100 kcal? This is due to its low calorie density. To get 12g of protein from broccoli, you need to eat about 300g of broccoli. Perfect, if you like to big portions. Another advantage: broccoli is cheap and available all year round.
Recipe suggestion with broccoli
Kidney beans
Kidney beans are not only one of the main ingredients in a vegan Chili sin Carne, but can also be found in many other recipes. Whether in wraps, salads or even in chilies, this little protein bomb has a whopping 7 g protein per 100 kcal. Canned kidney beans are pre-cooked. If you want, you can buy the beans dried, soak them in water and cook them yourself. They are cheap in both variants.
Recipe suggestion with kidney beans
Mushrooms
Mushrooms are the secret champion of our list. 16 g of protein per 100 kcal are hidden in these little delicious umami bombs. They have a very low calorie density. That's why mushrooms shouldn't be your main source of protein. To get 100 calories, you have to eat about 500 g of mushrooms.
Recipe suggestion with mushrooms
Summary
As you can see, there are many foods that provide you with enough protein in a vegan diet and don't break your budget. Fancy trying a vegan diet? Get the feastr meal plan and see for yourself how easy it is to eat vegan diet and build muscle at the same time.
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