We all know how important protein is for our bodies. We also know the most common sources of proteins are animal-based; meat, fish, eggs and dairy. They are not only high in terms of protein content, but they are all complete sources of protein.
However, consumption and farming of animals has ethical, environmental and health issues. Although it seems harder, sourcing vegan protein is easy when you know where to look!
Best sources of Vegan Protein (complete proteins)
Complete proteins are known as such, as they contain all nine essential amino acids, which cannot be produced by the body.
Vegan sources of protein that contain all essential amino acids are:
*Quinoa (13g protein per 100g serving)
*Tofu (8g protein per 100g serving)
*Soybeans (approx 20g protein per 100g serving)
*Blue Green Algae/Spirulina (57g protein per 100g serving)
*Hempseed (varies on the source, but generally high, over 50g per 100g serving)
*Buckwheat (13g per 100g serving)
Other vegan sources of protein
Recent research has shown you don’t need to ingest complete proteins in one serving – you can mix it up!
Green peas (5-6g protein per 100g serving)
Walnuts (15g protein per 100g serving)
Lentils (5g protein per 100g serving)
Broccoli (3g protein per 100g serving)
Kidney beans (5g protein per 100g serving)
How much protein do you need?
An average man is supposed to consume 56g of protein per day and the average woman 46g, although this figure varies with weight and lifestyle. Someone who wants to build muscle and who exercises a lot needs more protein for muscle maintenance, repair and growth.
Mr Protein Recommends
If you’re looking to supplement your diet with some protein, try some vegan protein powder. It can be easily added to smoothies, meals and drinks. Here are our favourites:
Good Hemp – Raw Protein Powder
What: A complete plant protein
Main ingredients: Made from 100% raw hemp seeds
Protein per Serving: 14.1 grams
Servings per Packet: 16-17
Price: £13.99 for 500g
Sunwarrior Classic Vegan Protein
What: Raw Vegan Superfood
Ingredients: 100% plant based
Protein per Serving: 15 grams
Servings per Packet: 23
Price: £25.95 for 500g
Pulsin Pea Protein
What: Pea Protein Powder
Ingredients: 100% Pea Protein
Protein per Serving: 8.2 grams
Servings per Packet: 25
Price: £8.99 for 250g