{"id":11772,"date":"2017-08-21T06:13:11","date_gmt":"2017-08-21T06:13:11","guid":{"rendered":"http:\/\/localhost\/hk-blog\/10-vegan-sources-of-protein-you-must-include-in-your-diet-bid-6391\/"},"modified":"2026-01-29T11:16:00","modified_gmt":"2026-01-29T05:46:00","slug":"10-vegan-sources-of-protein-you-must-include-in-your-diet-bid-6391","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-protein-you-must-include-in-your-diet\/bid-6391\/","title":{"rendered":"10 Vegan Sources Of Protein You Must Include In Your Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-protein-you-must-include-in-your-diet\/bid-6391\/#What_Is_Veganism\" >What Is Veganism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-protein-you-must-include-in-your-diet\/bid-6391\/#Protein_Is_Not_About_Meat\" >Protein Is Not About Meat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-protein-you-must-include-in-your-diet\/bid-6391\/#Top_10_Vegan_Sources_Of_Protein\" >Top 10 Vegan Sources Of Protein\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"What_Is_Veganism\"><\/span><span style=\"font-size: 20px;\"><strong>What Is Veganism?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">Let us bust some myths about <strong><span style=\"color: #0000cd;\">veganism<\/span><\/strong>. Vegans do not eat meat, poultry or other dairy products but procure the same stamina and physical strength. There are many vegan fitness experts, athletes and other personalities who have put out why vegan living is a great idea. As much as veganism is a life choice, the myth that vegan foods do not have protein is wrong.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Protein_Is_Not_About_Meat\"><\/span><span style=\"font-size: 20px;\"><strong>Protein Is Not About Meat<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/health-food-n-drinks\/protein-shakes?navKey=SCT-hfd-pro-shks\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Protein<\/span><\/a><\/strong> is made of essential amino acids. Although the chief source of amino acids is the animal products, there is a whole other list of food from plant sources that are considered a great source of protein. This is ideal for vegans as nuts, seeds, legumes and plant sources are vegan foods and still comprise of the same protein benefits. Foods such as almonds, walnuts, sesame, hemp and flax seeds, legumes, chia seeds, green peas etc. are easily available vegan foods. With the idea that vegan foods also procure the same amount of protein through plant sources, the dairy sources such as soymilk and <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/soy-proteins?navKey=SCT-snt-pt-sp\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">soy protein<\/span><\/a><\/strong> has been long sought after.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/types-of-lentils_0.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<div class=\"rtejustify\"><span style=\"font-size: 12px;\"><u><em>Image Source: Care2<\/em><\/u><\/span><\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Top_10_Vegan_Sources_Of_Protein\"><\/span><span style=\"font-size: 20px;\"><strong>Top 10 Vegan Sources Of Protein\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div><\/div>\n<div class=\"rtejustify\"><strong>1. Lentils:<\/strong> Lentils have always proven to be the best plant source of protein. Among high protein foods, vegan edibles such as split green peas can be used for a variety of dishes. You can use lentils for making any kind of snacks such as tacos, veggie meatballs, savouries and soups to cater to your taste.\u00a0Vegan foods such as lentils are best sources of protein, <strong><span style=\"color: #0000cd;\">fibre<\/span><\/strong> and carbohydrates and savoury too!<\/div>\n<div class=\"rtejustify\">#protein check: 1 cup of lentils gives you 18 grams of protein and 1 cup of green peas gives you 9 grams.<\/div>\n<div class=\"rtejustify\"><strong>2. Tofu or Tempeh:<\/strong> Tofu is perhaps the most important high protein vegan foods you can choose. The fermentation process in the making of tofu from soy gives you healthy bacteria that is good for the body. Tofu gives you necessary <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/the-all-essential-amino-acids-foods-list-you-must-know-about\/bid-6106\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">amino acids<\/span><\/a><\/strong>, easy to digest and also procures fibres and fats. You can cook tofu in many ways: salads, stir-fry with veggies or make roll-ups and even use it for spaghetti.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: You can get about 15 grams of protein per serving of tofu and about 20 grams of protein from tempeh.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>3. Soy-Milk:<\/strong> This is probably the most popular high protein vegan diet which includes soy based products such as cheese and milk. The good news is you don\u2019t have to cut out dairy from your life as soy-milk is as perfect protein as regular milk does. You can try almond soy-milk or plain soy-milk which that enough protein content and if added with vegan friendly cereal then you\u2019ve got your perfect breakfast!<\/div>\n<div class=\"rtejustify\">#protein check: With vegan foods such as soy-milk or other fortified <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/protein-scoop-soy-pro\/SP-33805?navKey=VRNT-63774&amp;itracker=w:hkconnect|;p:inter-linking|;\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">soy products<\/span><\/a><\/strong> you can get up to 10 grams of protein, ranging from 7-10 grams.<\/div>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/soy milk.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<div class=\"rtejustify\"><span style=\"font-size: 12px;\"><u><em>Image Source: David Avocado Wolfe<\/em><\/u><\/span><\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>4. Vegetables:<\/strong> Vegan foods such as green leafy vegetables like spinach or kale fulfills the protein content you need to have in your vegan diet. Additionally, you can use cabbage or cauliflower as rice bases and add carrots and choice of vegetables to make a savory bowl. Your nutritional needs can be easily taken care of with these high protein vegan foods.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: Kale gives you about 5 grams of protein whereas cooked spinach gives you 7 grams.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>5. Nuts:<\/strong> Almonds, brazil nuts, walnuts, pistachios, and cashews build up a great protein content in the vegan foods list. Cashews can be used for many dishes and brazil nuts are rich in selenium. You can use <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/true-elements-seed-and-nuts-muesli\/SP-36432&amp;itracker=w:hkconnect|;p:inter-linking|;\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">nuts<\/span><\/a><\/strong> to make your own granola bars at home or can crush them to sprinkle on salads. You can even make your own nut butter or can also buy it from the stores and include it in your diet.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: Nut butter can give you about 8 grams of protein where a 1.4th of a cup of nuts provides 7-9 grams of protein.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>6. Seeds:<\/strong> Sesame, sunflower, pumpkin, <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/healthkart-flaxseed-oil\/SP-41556&amp;itracker=w:hkconnect|;p:inter-linking|;\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">flax<\/span><\/a><\/strong> and hemp seeds are a rich source of some of the essential amino acids. They are not only counted as reliable high protein vegan foods but are also rich sources of minerals.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: Same as the nuts 1.4th cup of seeds can give 7-9grams.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>7. Spirulina:<\/strong> The best plant source of protein is <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/spirulina-a-super-food-with-great-benefits\/bid-5506\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">spirulina<\/span><\/a><\/strong> because its major content is 70% protein. You can assume this is the most reliable vegan source of protein that can be generally consumed as a healthy dietary component. You can make smoothies with spirulina and its distinct taste with the green colour will surely add to your vegan foods.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: 2 table spoons of spirulina gives you about 8grams of protein.<\/div>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/spirulina powder.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<div class=\"rtejustify\"><strong>8. Quinoa:<\/strong> For the wholesome combination of protein and fiber you can rely on quinoa on your list of vegan foods. <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/organic-india-quinoa\/SP-36820&amp;itracker=w:hkconnect|;p:inter-linking|;\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Quinoa<\/span><\/a><\/strong> is also a seed however the uses of this vegan food is diverse. As a savoury, you can make quinoa pulao or make quinoa salad. Nutri-bowls such as boiled quinoa with olive oil and other palatable spices of your choice can also add to a savory meal. You should boil quinoa before consuming it and it can also be used as sprinklers on cooked veggies.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: If you take \u00bd cup of cooked or boiled quinoa you can get up to 7-9 grams of protein.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>9. Beans:<\/strong> Talk about heart healthy vegan foods and you have kidney, black and pinto beans. They are also starchy just as lentils and are considered to be another reliable <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/10-best-sources-of-plant-protein-you-should-know-about\/bid-6219\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">source of protein for vegans<\/span><\/a><\/strong>. High protein vegan diets often include beans as one of the main sources of carbs and fibers too.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: Taking one cup of cooked beans would mean taking 13-15 grams of protein. Not bad!<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>10. Chia Seeds:<\/strong> <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/by-nature-chia-seeds\/SP-36917\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Chia seeds<\/span><\/a><\/strong> are a rich source of proteins and omega 3s and procure a thickness and consistency to dishes it is added to. Chia seeds absorb water and turn it into a thickened gel-like state which is considered as unique to vegan foods. It is fiber rich too. You can use chia seeds to be sprinkled on oatmeal or porridges or even use it to make pudding by soaking it in soy milk.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">#protein check: Taking 2 table spoon of chia seeds in your diet can give you 2 grams of protein.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><em>So no more dependency on non-vegetarian sources or dairy products for protein intake. Consult an expert nutritionist and you can supplement your protein requirements the vegan way.<\/em><\/div>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/bottom (31).jpg\" \/><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What Is Veganism? Let us bust some myths about veganism. Vegans do not eat meat, poultry or other dairy products but procure the same stamina and physical strength. There are many vegan fitness experts, athletes and other personalities who have put out why vegan living is a great idea. As much as veganism is a [&hellip;]<\/p>\n","protected":false},"author":78,"featured_media":17181,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[442,464,441,458],"tags":[],"secondary_tag":[23,137],"class_list":{"0":"post-11772","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-nutrition","8":"category-high-protein-diet","9":"category-immunity","10":"category-lifestyle-changes","11":"secondary_tag-diet","12":"secondary_tag-supplementation","13":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Vegan Sources Of Protein You Must Include In Your Diet<\/title>\n<meta name=\"description\" content=\"If you avoid eating poultry, meat, or dairy products, then some vegan sources of protein are essential to add in your diet. 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