Hi there! Don’t let the myths prevent you for going vegan.
The little known truth about protein is that most of us get too much, not too little of it. Women need about 45 grams per day and men need around 55 grams. One cup of tofu contains about 20 grams of protein, so women, eat some tofu and you’re almost halfway there! Lots of foods contain protein and if you’re eating a well-balanced diet, you’re probably consuming more than enough protein without even thinking about it. Even though it’s quite easy to get plenty of protein on a vegan diet, its a good idea to make sure you’re eating a variety of protein-rich foods. Here are some high protein vegan foods to include in your diet: tofu, seitan,veggie burgers, soy, lentils, chickpeas, nuts and seeds, brown rice and whole grains.
- Tempeh - 41 g per cup
- Lentils – 18 g per cup
- Plain soymilk – 11 g per cup
- Edamame – 20 g per cup
- Seitan – 19 g per 3 ounces
- Tofu – 20 g per 1/2 cup
- Peas – 9 g per cup
- Brown rice – 5 g per cup
- White rice – 4 g per cup
- Cooked broccoli – 4 g per cup
- Sunflower seeds – 6 g per 1/4 cup
- Quinoa – 9 g per cup
- Cooked spinach – 5 g per cup
- Avocado – 4 g per cup
- Whole grain bread – 7 g in 2 slices
- Black beans – 15 g per cup
- Cashews – 5 g per 1/4 cup
- Cooked semolina pasta – 8 g per cup
- Chia seeds – 5 g per 2 tablespoons
- Flax seeds – 4 g per 2 tablespoons
- Bulgur – 5.5 g per cup
- Peanut butter – 8 g per 2 tablespoons
- Sunflower seed butter – 5.5 g per 2 tablespoons
- Baked red potato – 3 g per cup
A study published in the British Journal of Nutrition found that iron levels in vegans in the UK were, on average, higher than those of the general population, showing that it’s possible to get more than enough iron on a vegan diet. Just like with protein, however, you should still be sure to eat a balanced diet to ensure you are getting enough iron. Drinking coffee and tea, particularly with meals, can limit your absorption and should be consumed at least three hours before a meal. For an iron boost, try eating tofu, lentils, spinach, soy, chickpeas and hummus. Vitamin C also increases the absorption of iron, so if you take an iron supplement, wash it down with some orange juice!
- Green leafy vegetables & sea vegetables
- Nuts & seeds
- Dried fruits
- Prune juice
- whole grains.
USDA Nutrition Database