No doubts, vegans can maintain a high-protein diet. The only thing that they have to keep in mind it’s due to the lower protein density in plant-based foods they have to consume a larger absolute volume of food compared to a non-vegan diet. In fact, vegans must consume a lot more food to get a lot of protein. And when it comes to losing weight, protein is the king of nutrients. Period.
Protein daily value is 50 grams
Some vegetarian foods with protein concentrations greater than 7% are: soybeans, lentils, kidney beans, white beans, mung beans, chickpeas, cowpeas, lima beans, pigeon peas, lupines, wing beans, almonds, Brazil nuts, cashews, pecans, walnuts, cotton seeds, pumpkin seeds, hemp seeds, sesame seeds, and sunflower seeds.
Here are some good protein sources for vegans:
Legumes have higher concentrations of amino acids and are more complete sources of protein than whole grains and cereals. Well-known legumes include alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans, peanuts, and tamarind.
- Serving size: 125 mL (1/2 c)
- Average calcium content (mg): 63
Legumes are grown agriculturally, primarily for their grain seed called pulse. However, the term “pulse” refers only to the dried seed. Dried peas, edible beans, lentils and chickpeas are the most common varieties of pulses. Pulses are very high in protein and fibre, and are low in fat. For example, a 100 gram serving of cooked chickpeas contains 18% of the Daily Value (DV) for protein, 30% DV for dietary fiber, 43% DV for folate and 52% DV for manganese. Pulses contain no cholesterol and little sodium.
Whole grains and cereals are another source of proteins. However, these tend to be limiting in the amino acid lysine or threonine (which are available in other plant sources). Buckwheat, oats, rye, millet, corn, rice, wheat, sorghum, amaranth, and quinoa are cereal sources of protein with a concentration greater than 7%
Hazelnut contains 15 grams of protein per 100 grams making 30% of daily value.
Mushrooms have a modest amount of protein, similar to, or more, than that found in most common vegetables. However, the types of protein are truly unique and can have a very positive influence on our health. One example is lectins that have anti-cancer properties.
Walnut like hazelnut contains 15 grams of protein per 100 grams – 30% of daily value.
Sun-Dried Tomatoes contain 5 grams of protein per 100 grams making 10% of daily value.
Spinach contains 3 grams of protein per 100 grams and it is a treasure chest for a lot of other nutrients.
Artichokes contain 3 grams of protein per 100 grams.
This tropical fruit contains 3 grams of protein per 100 grams.
http://ajcn.nutrition.org/content/early/2016/03/30/ajcn.115.124677.abstract?sid=8d91c2ca-b861-4c61-9ed4-1ba5522b9ffd (Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials)