Vegan Diet: Top Protein Rich Vegan Foods To Include In Your Diet


Check out the top facts about the vegan diet and read more to know about the protein-rich options present in the plant-based diet. Read further for details.

Written By Surabhi Sabat | Mumbai | Updated On:
vegan diet

A vegan diet typically consists of food options that are low in saturated fats and low in cholesterol levels, according to the Journal of the International Society of Sports Nutrition. The diet helps in improving blood thickness and also increases the oxygen accessibility for the muscles. Many people choose to eat in a vegan plant-based manner for either ethical, environmental or health reasons. It is said that the vegan diet doesn't contain as much protein as required by sportsmen or gym goers but here are some of the best protein-rich vegan foods that can help to reach your required protein levels. 

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Vegan Diet: Top Vegan ingredients for your protein intake

  1. Tofu - Made from soy milk, tofu is one of the richest sources of protein in a vegan diet. Soy products are among the richest source of protein and firm tofu contains about 10 gm of protein per half-cup. Tofu is widely used as a meat substitute as it contains good amount of calcium and iron.
  2. Lentils - The 'Dal' that we widely know is packed in protein providing 8.84 g of protein per half-cup. They are also rich in fibre, potassium, and iron.
  3. Peanuts - Peanuts are rich in proteins, providing up to 20 gm of protein in half cup and if taken in limited amounts could aid in improving heart health as it has healthy proteins. 
  4. Spirulina - Spirulina is a blue-green algae and is a lesser-known protein source. It is power-packed in proteins with 8gm of protein in just 2 tablespoons of the Spirulina powder which could be added into smoothies and fruit juices before consuming. It also acts as a source of Vitamin B (except Vitamin B12) and Iron along with Manganese.
  5. Vegetables - Kale, broccoli, mushrooms are the protein-rich vegetables you can use generously in your diet.

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Vegan Diet Facts

  • Vegan diets are believed to be more difficult to maintain due to the possible digestion and absorption issues of its key ingredients, but nothing that some careful management and supplements can't handle. (Source: Journal of the International Society of Sports Nutrition)
  • The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of your body weight. 
  • Studies reveal that vegan diets provide more fibre, antioxidants, potassium, magnesium, folate, Vitamins A, C and E. (Source: NCBI)

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