One of the main concerns people have when considering a vegan or vegetarian lifestyle is how they'll consume enough protein without resorting to several protein shakes daily.
In this three-part series I will attempt to show you that there are so many protein-rich foods out there. Some of these you may or may not be familiar with, and others which you wouldn't think to be packed full of protein.
Vegan & Vegetarian Options
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Source: Google |
160 calories
6g protein
2.5g fat
30g carbs
0g sugar
3g fibre
Quinoa is considered a complete protein as it contains all essential amino acids.
It is also high in iron and phosphorus (20% RDI - Recommended Dietary Intake)
Source: Stacie Michelle |
55 calories
4.4g protein
0.5g fat
9.1g carbs
0.5g sugar
4.2g fibre
60% RDI folate, 15% RDI each of iron, thiamin and phosphorus
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Source: Google |
80 calories
5g protein
7g fat
3g carbs
1g sugar
1g fibre
Hemp seeds contain all essential amino acids (is a complete protein) and has a balanced ratio of omega-3 and omega-6 healthy fats.
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Source: Google |
170 calories
13g protein
1g fat
28g carbs
1g sugar
7g fibre
15% RDI iron
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Source: Google |
per 60g serve (1/4 can drained)
52 calories
3g protein
0g fat
14g carbs
0g sugar
4g fibre
Source: Google |
per 16g serve
62 calories
8g protein
1g fat
5g carbs
0g sugar
4g fibre
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Source: Google |
60 calories
3g protein
3g fat
5g carbs
0g sugar
5g fibre
2500mg omega-3 per serve, 2.5 times as much as most fish oil tablets
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Source: Google |
160 calories
6g protein
12g fat
7g carbs
0g sugar
3g fibre
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Source: Google |
176 calories
7g protein
16g fat
2g carbs
1g sugar
4g fibre
The most protein and fibre-rich nut of them all. That being said, choosing any type of nut to snack on will provide you with some protein and healthy fats.
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Source: Google |
180 calories
9g protein
14g fat
4g carbs
1g sugar
3g fibre
Vegetarian options
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Source: Google |
per 50g serve
44 calories
6g protein
1g fat
2g carbs
2g sugar
0g fibre
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Source: Google |
per one whole raw egg
70 calories
6g protein
5g fat
0g carbs
0g sugar
0g fibre
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Source: Google |
per 100g serve
58 calories
9g protein
0g fat
5g carbs
3g sugar
0g fibre
Check back soon for part two: vegetable-based proteins
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