Vegetarian/Vegan sources of protein

So, where can vegans get their protein from a plant based diet?

Sunwarrior offers a wide variety of protein supplements that are
packed with plant based proteins. You can also find protein in every
plant based food. Here are some examples of plants that offer a higher
amount of protein to help you meet your nutritional needs.

Soy-based products-

Soy milk- 10g per glass

Soy beans- 20g per cup (cooked)

Edamame- 25g per cup (shelled)

Roasted soy beans- 22g per half cup

Tofu- 25g per cup

Tempeh- 46g per cup

Textured vegetable protein/soy mince- 48g per cup (uncooked)

Soy Spaghetti- 42g per 100g (dry weight)

Other meat substitutes-

Seitan- 63g per cup

Vegetarian mock meats- varies, usually 15-50g per serve depending on the product

Grains-

Wholemeal pasta- 15g per 100g (dry weight)

Oats- 17g per ½ cup (dry weight)

Oat bran- 22g per ½ cup (dry weight)

Ezekial bread- 11g per 100g or 4-5g per slice

Vegan Protein Powders-
(around 25 grams per scoop of plant based protein)
(Email Elizabethmorganfit.com for advice on healthy organic vegan protein powders)

Legumes-

Chickpeas- 20g per cup (cooked)

Dry roasted chickpeas- 20g per cup

Split peas- 25g per cup (cooked)

Lentils- 27g per cup (cooked)

Kidney beans- 24g per cup (cooked)

Mung bean pasta- 45g per 100g (dry weight)

Black bean pasta- 46g per 100g (dry weight)

Vegetables-

Spinach- 14g per 500g

Silverbeet- 8g per 500g

Broccoli- 14g per 500g

Cauliflower- 10g per 500g

Mushrooms- 15g per 500g

Potato- 10g per 500g

Corn- 16g per 500g OR 8g per large ear

Asparagus- 16g per 500g

Kale- 16g per 500g

Lentil sprouts- 22g per cup

Green peas- 8g per cup

Broad beans- 20g per cup

Nuts and seeds-

Pepitas- 18.5g per 50g

Almonds- 10.5g per 50g

Pistachios- 10g per 50g

Hemp seed- 18g per 50g

Other-

Nutritional yeast- 10g per tablespoon, 65g per ½ cup

Spirulina- 10g per tablespoon

Wheat grass powder- 5g per tablespoon

Barley grass- 5g per tablespoon

Chollera- 12g per tablespoon

Seaweed (dried)- 4-10g per tablespoon depending on type

Resources

–>30 Reasons to Go Vegan: http://bit.ly/1srlb8X
—>Academy of Nutrition and Dietetics Position Paper on Vegetarian
Diets: http://bit.ly/12sFhCv
—>Kaiser Permanente Thrive’s Nutritional Update for Physicians:
Plant-Based Diets: http://1.usa.gov/1k20IIi
—>6 Reasons Plant-Based Nutrition Is The Solution to The Healthcare
Crisis: http://bit.ly/1C1TmLH
—>6 Steps Towards a Plant-Based Diet: http://bit.ly/1slIIcV
—>The Plant-Based Food Guide Pyramid and Plate: http://bit.ly/177tOQz
—>Notable Nutrient Sources: http://bit.ly/1pmm0xZ
—>Vegan Easy Challenge’s Free 30 Day Vegan Challenge: http://bit.ly/1BoW7WQ

The problem with proteins from vegetarian sources is not only how much proteins - but also bioavailability of the proteins. 

Bio-availability: this represents the percentage or scale rating of just how much our bodies can make use of certain protein sources. You need to know that our bodies and digestive systems absorb some protein's better than others and also certain sources will provide a higher amino acid profile.

 

here is an example:

Protein Source	Bio-Availability Index
Whey Protein Isolate Blends	100-159
Whey Concentrate	104
Whole Egg	100
Cow's Milk	91
Egg White	88
Fish	83
Beef	80
Chicken	79
Casein	77
Rice	74
Soy	59
Wheat	54
Beans	49
Peanuts	43

 

Good info.  Thanks for sharing.

I'm glad there are vegans. It leaves more meat for me. 

soy products are only half as bioavailability as whey protein or meat. That means you have to ,basically eat twice as much of them. Can you do that?

also,soy products in the US are almost totally bioengineered. Not to mention,a diet high in soy products can wreak havoc on your hormone system.

The only soy that is somewhat acceptable is fermented soy. Everything else soy is garbage. 

Personally, I get my most of my protein from beans, legumes, dark leafy greens, and nuts.  I'm not wild about soy except for edamame.  I tried a protein shake for the first time yesterday.  Yuck!  I think I will try the website where I can buy samples for about $2 each to see what will taste better.   

Actually edamame is just the unfermented soy bean. Our bodies aren't meant to digest any of that. Soy will slow your loss, you won't get what you need from it and since its grown in the Us it is genetically modified. I would just avoid it alltogether.

I am not a vegan but I know some that will eat eggs. Do you eat eggs? Will you drink whey? If you could eat those 2 items in which no animals were hurt in the processing, you would have no problem getting your protein in. In addition, you won't be as hungry and even though you are eating vegetables. Eating them in the amounts to get your requires protein in. Your carb levels will be through the roof and that will hurt your weight loss.

At the moment I still eat dairy and eggs and a wee bit of fish. I'm more vegetarian right now but thinking that in the future I might be vegan. I wanted to be sure the surgery was compatible with that lifestyle for the future and it is.