Vegan proteins can be found in many foods. But it’s not just the protein content that counts, but also the biological value. We show you the most important vegan protein sources and how to combine them.
Basically, as a vegetarian or vegan, you don’t have to be afraid of a protein deficiency as long as you eat a balanced diet. Because there are enough vegetable protein sources that automatically cover your needs with a varied diet. According to the German Society for Nutrition (DGE), the daily requirement for an adult is 0.8 grams per kilogram of body weight. For a person weighing 70 kilograms, this corresponds to 56 grams of protein.
Vegan proteins: The right combination is crucial
Compared to animal proteins, vegan proteins cannot be used by the body as easily because, in contrast to the body’s own proteins, they usually do not contain all nine essential amino acids in sufficient quantities. In the case of animal protein, on the other hand, the amino acid profile is complete – this is referred to as a high biological value. It is therefore important that you combine different vegan protein sources: Different vegan proteins contain different amino acids. Together they complete the amino acid profile.
Combinations of grain products (preferably whole grain) and legumes or nuts and seeds are ideal. For example, wholemeal bread with hummus, rice as an accompaniment to chilli sin carne or nut butter in muesli provide an optimal protein combination. It is completely sufficient if you consume the various protein sources spread over the day or several days. They do not have to be present together in one meal.
In the following we will introduce you to the most important vegan protein sources and their protein content. The information comes from the USDA (United States Department of Agriculture) and relates to the protein contained per 100 grams of the food.
Vegan proteins from legumes
Soybeans: 36.7 g (dried)
Tempeh: 20 g
Tofu: 9-18g
Kidney beans: 23.7 g (dried)
Black beans: 22.9 g (dried)
Chickpeas: 10 g (dried)
Lentils: 25 g (dried)
Peas: 5.6 g (raw)
Lupine seeds: 36.2 g (raw)
Soybeans are particularly valuable as a vegan protein source because they contain all the essential amino acids. Soy protein is comparable to animal protein in terms of its biological value.
Beans and chickpeas are high in the essential amino acids lysine and threonine. Lentil and pea proteins also contain a lot of lysine. This makes them a good addition to cereal proteins, in which this amino acid is almost completely absent. The fiber and low fat content also make legumes a comparatively low-calorie source of protein.
Lupine protein contains all the essential amino acids and can be used by the body just as easily as soy protein. It is particularly rich in lysine and tryptophan, which are rarely found in grain. Lupine flour is therefore an ideal supplement to conventional types of flour. When baking, you can simply replace a small part of the flour with lupine flour.
Vegan protein source: nuts
Peanuts: 26.7 g
Almonds: 20 g
Pistachios: 20 g
Cashew nuts: 17.9 g
Nuts are an extremely healthy source of protein because they also provide many vitamins and unsaturated fatty acids. The frontrunner is the peanut, which is actually not a nut at all, but one of the legumes. However, due to their high calorie content, you shouldn’t eat more than a handful a day. This means that nuts are not suitable for covering your basic protein needs, but they are a valuable supplement.
Seeds provide valuable vegan proteins
Hemp seeds: 33.3 g
Pumpkin seeds: 24.2 g
Sunflower seeds: 20 g
Sesame: 20 g
Flaxseed: 20 g
Seeds not only contain a lot of protein, they are also rich in vitamins and nutrients. Hemp seeds score with a complete amino acid profile, making them a high-quality source of protein. However, lysine is only found in small amounts, which reduces the protein value again. The hemp flour made from the seeds contains slightly less fat and is easier to digest.
Hemp seeds are also used to make hemp protein – a vegan protein powder that contains less fiber and healthy fats than seeds.
Vegan proteins from pseudo grains
Quinoa: 14.3 g (uncooked)
Amaranth: 13.33 g (uncooked)
Buckwheat: 12 g (uncooked)
Pseudo-cereals are an excellent gluten-free protein source that also provides other valuable nutrients. Unlike grain, amaranth contains a lot of lysine. In addition to grain, it is best to use pseudo-grain again and again – this way you improve the biological value of the proteins.
Cereals: staple food and vegan source of protein
Rolled oats: 12.5 g
Wholemeal spelled flour: 13.3 g
Wholemeal Wheat Flour: 12.9 g
Seitan: about 30 g (varies from product to product)
Rice: 8 g (uncooked)
It is often underestimated how much protein there is in staple foods such as pasta or bread. Since we usually consume large amounts of them, they make a decisive contribution to the protein supply. Although rice contains relatively little protein, this can be extracted through certain processes. This is how vegan protein powder is made from rice.
By the way: There is also protein in vegetables and mushrooms – for example 3.6 grams in mushrooms and around two to three grams in spinach and broccoli. That’s not a lot, but you can eat vegetables in much larger quantities than nuts. Vegetables also contribute to the protein supply.
Do vegans need protein powder?
Protein deficiency is quite rare in the western world and the protein requirement is usually covered with a balanced diet (regardless of whether it is purely plant-based or not). In fact, excess protein is more common than deficiency. In principle, protein powder is therefore not necessary for either a mixed diet or a purely plant-based diet. However, if you cannot cover your protein requirements through your diet for a specific reason – for example due to allergies or intolerances – vegan protein powders are a good help.
By the way: Spirulina algae are not suitable for increasing protein intake. The much-advertised superfood does have a large amount of easily digestible protein (about 60 percent). However, spirulina is sold as a dietary supplement and the recommended daily dose is only a few grams.
