Second only to “I would die without cheese!”, folks ask all the time about where vegans get their protein. For someone accustomed to centering their dinner plate around a piece of animal protein, I can see how this might seem like a problem. You take that steak off of your plate, and you’re basically living on salad and potatoes.
Not that I’m knocking salads or potatoes. In fact, baked potatoes do contain a little bit of protein!
But really, where do you get protein when it’s not coming from animal products? The short answer is: lots of places! Here are some common vegan staples and their protein contents:
- beans – 7-10 grams per half cup (cooked)
- tofu – 2.3 grams per half ounce
- peanut butter – 8 grams per 2 Tablespoons
- almonds – 8 grams per 1/4 cup
- peanuts – 9 grams per 1/4 cup
- cashews – 5 grams per 1/4 cup
- flax seeds – 8 grams per 1/4 cup
- brown rice – 3 grams per 4 ounces
- quinoa – 4.5 grams per 1/2 cup
- baked potato – 2.5 grams
- cooked broccoli – 7 grams per half cup
- peas – 8 grams per half cup
- corn – 5 grams per 1 cup
Really, the question is, where don’t vegans get protein? The recommended daily value for protein is about 50 grams for a 2000 calorie diet, which you could easily hit by combining a couple of protein sources per meal: beans and rice, whole grain cereal in soy or nut milk, or broccoli and whole wheat pasta.
So, spill the beans, my vegan friends! What’s your favorite protein source?
Image Source: Creative Commons photo by Roger Smith
About Becky Striepe
To make protein the cells need all the availabe amino acids together at the same time. There are 9 digestable essential amino acids, which also contain nitrogen, an important element of protein, that we get from animal or animal by products, because our body CAN NOT produce them. Living plants don’t contain nitrogen. Our bodies need to have at least these 9 essential amino acids to create protein. The other 13 amino acids our body can make. Then our body turns them into proteins. When you don’t eat these 9 essential amino acids the body can’t make the other 13. This creates poor protein and can’t utilize them as well, creating a poor diet when only eating plant based diet. There will also be a lack of another important vitamin: B-12, which is attached to animal based amino acid chains. Plant based vitamin B-12, causes deficiency, because it can not be digested by the body. All of these elements need to be in their natural state the way they are in whole food for our bodies to benefit from them.
It’s a common misconception that you need all of those amino acids in the same meal. As long as you’re getting complete protein throughout the day, you’re going to be fine.
If you’re concerned, though, protein combining is easy. Three good combinations are: beans with whole grains, nuts and beans, grains and nuts. If you have oatmeal with walnuts at breakfast, beans and brown rice at lunch, and veggies with beans and pesto at dinner, you’re getting a complete protein at each meal.
We actually have an Eating Vegan article on B12, since this is one of the trickier nutrients. There are so many B12 fortified foods out there that with a bit of planning, it’s not as hard to get what you need. Can you share a source about plant based B12 and absorbency? I haven’t seen anything about that and am definitely interested!