Top Vegan PROTEIN


Vegetables
• 1 avocado – 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach – 5 grams
• 2 cups cooked kale – 5 grams
• 1 cup boiled peas – 9 grams
• 1 cup cooked sweet potato – 5 grams
Legumes
• 1 cup soybeans – 28 grams (1 cup tofu – 22 grams, 1 cup tempeh – 30 grams)
• 1 cup lentils – 18 grams
• 1 cup refried beans – 15.5 grams
• 1 cup garbanzo beans (and hummus) – 14.5 grams
• 1 cup pinto, kidney, black beans – 13-15 grams
• 1 oz peanuts – 6.5 grams
Nuts and seeds
• 1 oz. cashews – 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams
• 1/4 cup (2 oz.) walnuts – 5 grams
• 1 oz. pistachios – 5.8 grams
• 2 tbsp almonds – 4 grams
• Nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein
Grains
• Quinoa is versatile and delicious. 1 cup – 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Seitan, or flavored wheat gluten, has about 52 grams per cup, but it may not be a good idea to eat a lot of it.
• Oatmeal – 1 cup = 6 grams.
• Sprouted grain bread products – buns, tortillas, bread. Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone.