The best non-meat protein sources

Published on: January 12, 2019October 12, 2021Author: MartyComment: 0

Why do we need protein?

Protein is an essential part of our nutrition, making up about 17% of the body’s weight and it is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Our immune system also requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism and energy function.

Protein foods actually break down into 22 naturally occurring essential amino acids which are known as the building blocks of protein, as well as being a good source of a range of vitamins and minerals such as zinc and B vitamins. As a vegan, it’s important that all these amino acids are included in the diet to provide optimum nutrition.

The key to getting the right amount of protein, and all the necessary amino acids, is to combine different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli. Variety is key when it comes to being vegan, and not using substitute products such as vegan cheese to make up any deficiency as they are technically a processed food and offer little health benefit.

How much protein should I eat?

The Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kg of bodyweight per day. So an adult weighing 60kg needs 60 x 0.75g per day, which is 45g. A person weighing 74kg would need 74 x 0.75g per day, which is 55g.

Quinoa

Quinoa is a seed and you can find white, red, black or mixed varieties. 100g of quinoa (cooked weight) will provide almost 4g protein, but it’s also known as a complete protein which means it contains all 22 of the essential amino acids, making it a great alternative to carbohydrates such as rice and couscous.

Pulses

A pulse is actually an edible seed that grows in a pod, and this therefore includes all beans, peas and lentils. These make a great, low-fat and affordable source of plant protein and provide plenty of variety. Different pulses include:

Lentils including Puy, green, and red: around 8-9g of protein per 100g
Chickpeas, including hummus: 7g of protein per 100g
Garden peas – around 7g per 100g
Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g
Baked beans do count as a good source of protein but keep an eye on the salt content: 5g per 100g.
Tofu, or bean curd, is derived from soya and just 100g of tofu provides 8g protein. Tofu is very versatile as it can be cooked in many ways, including baking and stir-frying, as well as blending it into soups to make them creamier and higher in protein.

Nuts and seeds

Nuts and seeds are again very versatile and can be used with meals or as a snack to ensure adequate protein, and energy, is maintained throughout the day. Some of the best nut and seed proteins include:

Hemp seeds – 5g per heaped tablespoon
Ground linseed – 3g per heaped tablespoon
Almonds – 3g of protein for every six almonds
Walnuts – around 3g of protein for every three whole walnuts
Pumpkin seeds – 4g per tablespoon
Pistachios – just over 1g of protein over 10 pistachios
Cashew nuts – 3g per 10 cashew nuts
Brazil nuts – 4g per six Brazil nuts

Look out for peanut butter and nut butters too as another convenient protein source, but read the label to make sure they are 100% nuts and have no added oils, salt or sugars. One heaped tablespoon of smooth peanut butter provides just over 3g of protein.

Chia seeds

Buckwheat is actually a seed that is high in both protein and fibre, with 100g providing about 5g of protein, and it’s also gluten-free. Buckwheat is becoming increasingly popular and can be found as flakes, groats, pasta and flours making it an excellent addition to a vegan diet.

Oats

Whilst oats are a complex carbohydrate, providing slow energy release, they are also an excellent source of protein packing 10g per 100g.

Brown and wild rice

Whilst primarily a carbohydrate, brown and wild rice do contain adequate levels of protein, around 4g per 100g, and they’re also a great source of fibre.

Other grains

Some slightly less known grains can also be used to bump up your protein:

Spelt – over 5g of protein per 100g
Teff – over 4g of protein per 100g
Amaranth – over 4g of protein per 100g
Sorghum – over 8g of protein per 100g

Vegetables

Vegetables also offer a surprising amount of protein including:

Asparagus – almost 2g of protein per six spears
Avocado – over 1g per ½ an avocado
Broccoli – almost 3g per 80g broccoli
Brussels sprouts – around 2g per 80g Brussels sprouts
Cauliflower – 1.5g per 80g serving
Jerusalem artichokes – over 1g of protein per 80g
Kale – almost 2g per 80g serving
Spinach – 2g per 80g serving
Sweetcorn – over 2g for every three heaped tablespoons

From https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegans