Grains

1. Quinoa

One cup of cooked quinoa (185 grams) contain 8 grams of protein. Quinoa is one of the best vegan sources of complete protein. It also boast 13% of your DV of Zinc.

2. Buckwheat

One cup of cooked buckwheat contains 6 grams of protein. The seed growths also hold 7% of both Iron and Zinc.

3. Amaranth

Amaranth is an ancient supergrain of the Aztecs. One cup of cooked amaranth has 9 grams of protein. It also has 16% of your daily value of Calcium, and 14% of Zinc. Amaranth also contains vitamin B6 and B2.

4. Oats

One cup of cooked oatmeal has about 6 grams of protein. It also contains 10% of Iron and Zinc each.

5. Pasta

One cup or your average white pasta contains about 8 grams of protein. So keep it handy in your recipe book. Even better add some tofu or seitan to it and some veggies and you have yourself an energy boosting meal.

Legumes

6. Chickpeas

One cup of chickpeas (aka garbanzo beans) contain 14.5 grams of protein. This super bean also boasts 26% of Iron and 17% on Zinc. Hummus is one of the most popular ways to eat chickpeas but you can also boil it and add it to any salad.

7. Beans

One cup of cooked kidney beans contains 16 grams of proteins which makes an awesome source of the building blocks of your body. They also contain Iron – 29% of your daily value, Calcium 12%, Zinc 10%, and Selenium 3%.

8. Lentils

Lentils are packed with protein, one cup (cooked) contains 18 grams. They also have 73% of your DV of Iron and 17% of Zinc. Lentils also contain vitamin B5 and B6.

9. Peas

A cup of cooked peas contains about 8 grams of protein. They boast 40% of your daily value of vitamin K and a good amount of Iron and Zinc.

Seeds

10. Hemp seeds

Hemp seeds are loaded with protein and are super good for you. A tablespoon or 28 grams contain the impressive 9.2 grams of protein. They are a complete protein source, meaning they contain all 20 amino acids, including the 9 essential amino acids that our bodies cannot produce. They are also a good source of Iron and Zinc.

11. Pumpkin seeds

One cup of pumpkin seeds contain 12 grams of protein. They are also an excellent source of Zinc and boast some Iron and Calcium. They are a healthy addition to salad, your oatmeal, or just a quick snack.

12. Chia seeds

Chia seeds are one of the most popular superfoods of recent times. One tablespoon or 28 grams contain 4.4 grams of protein and boast 137 calories. It contains 185% of your DV of Calcium, 7% of Zinc, and also essential fatty acids, iron, and iodine. Chia seeds are also rich in antioxidants.

Nuts

13. Peanuts

Peanuts are part of the legume family (edible seeds enclosed in pods). Daily intake of peanuts or tree nuts can extend longevity, cut the risk of having a heart attack in half, decrease the risk of dying from heart disease, and help reduce cholesterol. 1 oz(28g) contains 7g of protein.

14. Walnuts

Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. 1 oz(28g) contains 4g of protein. It is a great source of omega-3 and omega-6 fatty acids, manganese (48% of DV), copper (22% of DV), magnesium (11% of DV) and phosphorus (10%)

15. Almonds

Almonds are the seeds of the fruits cultivated from the almond tree. Their high content in Vitamin E protects cell membranes from damage. 1 oz(28g) contains 6g of protein. It is a great source of Vitamin E (37% of DV) riboflavin (17% of DV), manganese (32% of DV), magnesium (19% of DV) and phosphorus and copper (14%of DV).

16. Cashew Nuts

1 oz (28g) contains 5g of protein. It is a great source of Vitamin E (37% of DV) riboflavin (17% of DV), manganese (32% of DV), magnesium (19% of DV) and phosphorus and copper (14%of DV)

17. Nut Butters

These delicious spreads can have up to 8 grams of protein in just 2 tablespoons. They can be a great addition to your oatmeal or simply added on a piece of toast.

Vegetables & Fruits

18. Sundried Tomatoes

One cup (54 grams) provides 9 g of protein. It is great source of Vitamin C (35% of DV) and Iron (27% of DV).

19. Green Peas

One cup (160 grams) provides 8 g of protein, Vitamin C (38% of DV), Dietary Fiber (35% of DV) and Vitamin A (26% of DV).

20. Green Beans

One cup (110 g) provides 2gr of protein. It is great source of Vitamin C (30% of DV) and Vitamin A (15% of DV).

21. Broccoli

One cup of cooked broccoli (91 grams) provides 3g of protein. It is excellent source of Vitamin C (135% of DV) and Vitamin K (245% of DV). Due their high content of Vitamin C, has a property that boosts the immune system.

22. Asparagus

1.2 cup of cooked asparagus (90g) provides 2 gr of protein and 57% of the DV of Vitamin K.

23. Artichoke

One artichoke crown, which on average is the size of an apple, provides 3grs of protein and 27% of Folate DV.

24. Guava

This sweet and Vitamin C rich fruit grows in tropical climates. One cup of raw guava (165 g) provides 4gr of protein, Vitamin C (628% of DV), Vitamin A (21% of DV), Folate (20% of DV) and potassium (20% of DV).

Processed Vegan Proteins

25. Tofu

Tofu is the product of curdling soy milk (from soybeans) and then pressing the resulting curds into soft, white blocks. ½ cup (126 g) of raw, firm tofu prepared with calcium sulfate provides 20gr of protein. It is an excellent source of minerals like calcium (86% of DV), manganese(74% of DV), selenium (31% of DV), iron (19% of DV), phosphore and copper (24% of DV). It’s also a complete protein.

26. Tempeh

100 grams of tempeh has 18 grams of protein plus a range of nutritious vitamins and minerals, including 21% of your DV of B2. Tempeh has a lot of probiotic benefits including increasing bone density, muscle recovery, and cholesterol reduction. It’s also a complete protein.

27. Seitan

Seitan, also known as vital wheat gluten, is a vegetarian meat substitute made from wheat gluten, soy sauce or tamari, ginger, garlic and seaweed. 1 ounce (28 gr) contains 21gr of protein, selenium (16% of DV) and iron (8% of DV).

Quick reference list of popular food:

Tofu, 1 cup – 20 grams

Tempeh, 1 cup – 30 grams

Most nut butters, 2 TBSP – 8 grams

Edamame, 1 cup – 16 grams

Legumes (beans, peas), 1 cup – 4 grams

Hemp seeds, 2 tablespoons – 7 grams

Most nuts, 2 tablespoons – 7 grams

Steel cut oats, 1 cup – 8 grams

Quinoa, 1 cup – 8 grams

Rice, 1 cup – 5 grams

Other important nutrients that are hard to get from a vegan diet:

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References:

http://www.eatthis.com/lose-weight-build-muscle-with-complete-proteins/

http://www.onegreenplanet.org/vegan-food/vegan-sources-of-protein/

https://www.mindbodygreen.com/0-4771/10-Vegan-Sources-of-Protein.html

https://draxe.com/amaranth/

http://ndb.nal.usda.gov

https://ods.od.nih.gov/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-broccoli.html

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-guava.html

https://draxe.com/what-is-tofu/

https://www.livestrong.com/article/294810-the-nutritional-value-of-seitan/

https://nutritionfacts.org/topics/peanuts/

https://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx

https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#section8