Discover the best plant-based sources of protein to boost your intake as a vegan, including pulses, tofu, quinoa, nuts and seeds, grains and vegetables. Interested in trying our FREE Healthy Diet Plan? This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily.

Nourish yourself with seven days of meals, snacks and treats. Our immune system also requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism and energy function. Protein foods actually break down into 22 naturally occurring amino acids, which are known as the building blocks of protein.

Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself. Protein is also a good source of a range of vitamins and minerals such as zinc and B vitamins.

The key to getting the right amount of protein, and all the necessary amino acids, is to combine different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli.

Variety is key when it comes to being vegan, and not using substitute products such as vegan cheese to make up any deficiency as they are technically a processed food and offer little health benefit.

Looking for more information on high-protein foods? Why not check out our high-protein recipes collection and then discover the best vegetarian protein sources to try. Plus, we picked the top vegan foods to add to your basket. The Reference Nutrient Intake RNI for an average adult is set at 0.

So an adult weighing 60kg needs 60 x 0. A person weighing 74kg would need 74 x 0. There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats.

A prolonged intake of high amounts of protein was once thought to contribute to bone loss and kidney damage. However, studies now suggest that in otherwise healthy individuals there is little evidence of this effect.

A high-protein diet does appear to be a problem for those with an existing condition or kidney dysfunction, but in otherwise healthy people, including the elderly, higher protein intakes may actually be beneficial by helping to prevent muscle loss.

Little research has been conducted into any risks associated with high-protein vegan diets, although it is always important to ensure that there is variety and that attention is paid to vitamin and mineral requirements, especially in pregnancy.

Being vegan can have its challenges for athletes and those who exercise, as it is important to ensure there is adequate energy and protein, and omega-3 fatty acids, as well as some key nutrients such as vitamin B12, zinc and iron, as well as calorie intake. A recent study by the Journal of the International Society of Sports Nutrition found that vegan diets can be more difficult to maintain and that there may be some issues around digestion and absorption of key nutrients, but with careful management and some supplementation, a vegan diet ' can achieve the needs of most athletes satisfactorily '.

Plant foods can be a great source of protein and of real benefit in helping to reduce animal proteins in the diet whether you are an omnivore, vegetarian or a vegan. Quinoa is a seed and you can find white, red, black or mixed varieties — g of quinoa cooked weight will provide almost 4g protein, but it's also known as a complete protein which means it contains all 22 amino acids, making it a great alternative to carbohydrates such as rice and couscous.

A pulse is actually an edible seed that grows in a pod, and this therefore includes all beans, peas and lentils. These make a great, low-fat and affordable source of plant protein and provide plenty of variety. Tofu , or bean curd, is derived from soya and just g of tofu provides 8g protein.

Tofu is very versatile as it can be cooked in many ways, including baking and stir-frying, as well as blending it into soups to make them creamier and higher in protein. Nuts and seeds are again very versatile and can be used with meals or as a snack to ensure adequate protein, and energy, is maintained throughout the day.

Some of the best nut and seed proteins include:. One heaped tablespoon of smooth peanut butter provides just over 3g of protein. Read more about the health benefits of almonds , walnuts and pumpkin seeds. Just one tablespoon of chia seeds will provide almost 2g of protein, and they can be used in breakfasts, sprinkled over salads and soups, or as a healthy, protein-rich dessert.

They also work as an excellent replacement to egg in vegan cooking as they are hydrophilic and will therefore expand when soaked in water for about 20 minutes. Discover more about the health benefits of chia seeds. Buckwheat is actually a seed that is high in both protein and fibre, with g providing about 5g of protein, and it's also gluten-free.

Buckwheat is becoming increasingly popular and can be found as flakes, groats, pasta and flours, making it an excellent addition to a vegan diet. While oats are a complex carbohydrate, providing slow energy release, they are also an excellent source of protein packing 10g per g.

Learn more about the health benefits of oats. Discover more about the health benefits of asparagus , avocado , broccoli and spinach. A balanced diet for vegans What is a plant-based diet? She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers.

Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.

Find out more at urbanwellness. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider.

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Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too. Protein is essential for a healthy diet, helping to build muscle and tissue, regulate bodily processes, satiate, and manage weight.

Making sure you get enough protein in your diet is important. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

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Chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks. This article explores how much protein is in different cuts. Cottage cheese is low in calories but very high in protein and healthy nutrients. This article explains why cottage cheese is so good for you. Tofu is a food made from condensed soy milk.

This article explains tofu's nutrients, health benefits, and potential downsides. When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns.

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Health Conditions Discover Plan Connect. Nutrition Evidence Based Top 13 Lean Protein Foods. Medically reviewed by Jared Meacham, Ph. Fish Greek yogurt Legumes White poultry meat Low fat cottage cheese Tofu Lean beef Powdered peanut butter Low fat milk Pork loin Frozen shrimp Egg whites Bison FAQs Bottom line.

How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

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We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? White-fleshed fish. Plain Greek yogurt.

Beans, peas, and lentils. Skinless white poultry meat. Low fat cottage cheese. Lean beef. Powdered peanut butter.

Low fat milk. Pork loin. Frozen shrimp. Egg whites. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Nov 6, Written By Jessica DiGiacinto, Marsha McCulloch. Medically Reviewed By Jared Meacham, Ph. Feb 22, Written By Jessica DiGiacinto, Marsha McCulloch.

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