Best sources of protein for vegans

While vegans eliminate meat, eggs, and all animal-based products (including milk) from their diet, it may seem that with limited options available, it would be next to impossible for them to fulfill their daily protein requirement. This essential nutrient is important for body functioning as protein deficiency can lead to serious health conditions. Below are some food types that are protein rich and 'vegan'.

Lentils are packed with high-quantity of protein and fibre. Our body requires at least 0.8 grams of protein per kilogram of body weight daily. For example, if you are 60 kgs, your body requires 48 grams of protein everyday, until and unless specified otherwise. One cup of lentil provides about 18 grams of dietary protein. Try to include one bowl of lentil in your daily diet to meet your protein requirement.

Be it red kidney beans or black beans, they are enriched with protein. One bowl of kidney or black beans fulfills 13-15 grams of your protein requirement and also contains heart-healthy fiber.

Green vegetables are packed with protein. Adding spinach, beans, kale, broccoli and green peas in a vegan diet can fulfill the desired protein requirement.

Quinoa is the best protein-rich food for vegans. Quinoa provides 9 grams of protein per cup. Eating one bowl of quinoa definitely compensates for your daily protein need.

Tofu is prepared by coagulating soy milk and then pressing the resulting curd into soft white blocks. This is another best-protein source for vegans as about 100 grams of tofu provides 9 grams of protein.

Soy milk is a healthy option for vegan diet. One cup of soy milk provides 8 grams of protein, 4 grams of heart-healthy fats, and phytosterols which aid good heart health.

Hemp seeds are enriched with protein and are packed with 13 grams of protein in just 3 tablespoons. You can add hemp seeds in your food to get their healthy benefits.

Not many of us know that oatmeal contains three times the protein of brown rice. It has less starch and high fiber content. It’s also a great source of magnesium, calcium, and B vitamins.

Pumpkin seeds are packed with iron and protein, containing 8 gram of protein per 1/4 cup. Adding pumpkin seeds to your diet can balance your body's protein need.

Famous among fitness freaks and health enthusiasts, chia seeds are also the best source of protein for vegans. These seeds contain 5 grams of protein per 2 tablespoons! (Image Courtesy: Shutterstock and PIxabay)