Introduction
When you mention you’re vegan, the immediate question often is, “But where do you get your protein?” It’s as predictable as a sitcom catchphrase, and just about as original. At Vegan America, we\’ve encountered this question more times than we\’ve peeled bananas—and that\’s saying something! Understanding the critical role of protein in any diet, we’re here to bust the myth that vegans scramble for adequate sources. This guide will not only address the age-old protein question but also highlight the rich array of plant-based proteins readily accessible across the United States.
Venturing beyond the typical salads and smoothies, vegans have a whole world of hearty beans, grains, edgy algae, and innovative meat substitutes at their disposal. The quest for protein might sometimes feel like a treasure hunt, but fortunately, in this modern age, the map is well-drawn and easy to follow. Whether you’re a seasoned vegan warrior or just starting your plant-based journey, this list is your comprehensive guide to navigating the protein-packed waters of the vegan diet in America.
High-Protein Plant Foods
1. Seitan
Often dubbed \”wheat meat,\” seitan is a beloved staple among American vegans for its meat-like texture, offering about 25 grams of protein per 100 grams. Available in health food stores and supermarkets like Whole Foods and Trader Joe’s, it’s perfect for those who aren’t gluten-sensitive.
2. Tofu, Tempeh, and Edamame
These soy-based staples are essential for their complete amino acid profiles. Tofu ranges from 12 to 18 grams of protein per 100 grams, tempeh about 20 grams, and edamame around 12 grams. Widely available through brands like Silk and Tofurky, these are supermarket favorites across the U.S.
3. Lentils
With about 9 grams of protein per 100 grams, lentils are a versatile and affordable protein source featured in many traditional American vegan dishes. Bob\’s Red Mill is a recommended supplier known for its quality.
4. Beans
A foundational element in vegan cooking, beans are perfect for everything from chili to burritos. Varieties like kidney, black, and pinto beans each offer about 9 grams of protein per 100 grams. They are readily available from major U.S. suppliers such as Goya and Bush\’s Beans.
5. Nutritional Yeast
This cheesy flavor enhancer is packed with protein, providing about 50 grams per 100 grams. It’s also a great source of B vitamins. Brands like Bragg and Red Star offer nutritional yeast in most health food stores.
6. Spelt and Teff
These ancient grains are making a comeback, offering 10-11 grams of protein per 100 grams. Look for products from Arrowhead Mills and Bob’s Red Mill to incorporate these nutritious grains into your diet.
7. Hemp Seeds
Known for their health benefits, hemp seeds boast about 30 grams of protein per 100 grams. Nutiva and Manitoba Harvest are two leading brands that stock hemp seeds in health food stores nationwide.
8. Green Peas
Often overlooked, green peas provide about 5 grams of protein per 100 grams and can be a subtle addition to many dishes. Green Giant supplies high-quality green peas that are easy to find in U.S. supermarkets.
9. Spirulina
This nutrient-dense superfood offers about 60 grams of protein per 100 grams. Available from brands like HealthForce and Nutrex Hawaii, it’s perfect for adding a protein punch to smoothies.
10. Vegan Meat Substitutes
A variety of companies, including Beyond Meat and Impossible Foods, along with others like Gardein and Lightlife, offer vegan substitutes that can provide up to 30 grams of protein per serving. These products are designed to mimic the taste and texture of meat, making them a popular choice for those looking for high-protein, plant-based options.
11. Vegan Protein Shakes
For those on the go, vegan protein shakes are a quick and efficient way to meet daily protein requirements. Brands like Vega, Orgain, and Garden of Life offer shakes that can pack anywhere from 20 to 30 grams of protein per serving, sourced from plants like peas, brown rice, and hemp. These shakes are not only convenient but also come in a variety of flavors to suit any palate.
Supporting Local Vegan-Friendly Businesses
By choosing these protein sources, you support businesses that align with Vegan America\’s ethos, ensuring high-quality, plant-based options are accessible to all American vegans.
At Vegan America, we are dedicated to promoting a plant-rich diet that supports health, the environment, and animal welfare. By incorporating these protein-rich foods into your meals, you\’re taking a stand for a sustainable future. Subscribe to our blog for more insights and tips on thriving as a vegan in the USA.Discover the Best Protein Sources for Vegans in the USA