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Plant-based Protein Sources

Plant-based (vegetarian/vegan) sources of protein vs. animal sources of protein,
including an extensive list of foods and their protein content, as well as other nutrients.

A unique project to promote the awareness of the many benefits of a plant-based (vegan) diet.

There is a great deal of information on the internet about the importance of protein in the diet, as well as the most healthful sources. Below are some links to articles about protein, its sources, and the problems associated with the consumption of animal protein. Please feel free to visit these articles for additional information. Following the article links is our extensive table of protein sources with other nutritional information.

Something everyone should know about protein: Every whole food contains protein! Carrots contain it, celery contains it. We do not have to restrict ourselves to nuts, seeds, and beans when thinking about protein. We certainly do not need to focus on animal products. The protein consumed from a balanced plant-based diet appears to be plenty. Many of us have been conditioned to worry about specific nutrients, such as protein. If we just consume the foods the human body is designed for, we don't have to worry about the nutrients and we should experience optimal health.

For other extensive nutrition tables: click here!

From the Physicians Committee for Responsible Medicine: 'The Protein Myth" As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met. Diets that are rich in protein, especially animal protein,7 are known to cause people to excrete more calcium than normal through their urine and increase the risk of osteoporosis. http://www.pcrm.org/health/Info_on_Veg_Diets/protein.html

'Vegan Ice Cream' Recipes for gourmet dairy-free ice cream! Direct from the author

 

Vegetarian Starter Kit
Protein Myth

Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids. http://www.pcrm.org/health/VSK/VSK4.html

 

Controlling Cholesterol

There is no “good cholesterol” in any food. Cholesterol in foods raises the cholesterol level in one's blood. The best thing to do is to keep one's fat intake very low and to avoid all animal products.

...basing one's diet on plant foods—grains, beans, vegetables, and fruits—is the best way to keep saturated fat intake low and to avoid cholesterol completely. http://www.pcrm.org/health/Preventive_Medicine/controlling_cholesterol.html

 

From the American Institute for Cancer Research:

Dietary Guidelines

Eat More of A Variety of Vegetables, Fruits, Whole Grains and Legumes, Such as Beans

Basing our diets on plant foods (like vegetables, fruits, whole grains and legumes such as beans), which contain fiber and other nutrients, can reduce our risk of cancer.

Nutrition Guidelines for Cancer Survivors After Treatment

Choose predominantly plant-based diets rich in a variety of vegetables and fruits.

 

From The Vegetarian Resource Group:

The Influence of Excessive Protein

Calcium needs appear to be influenced by both protein and sodium intakes. High protein diets seem to markedly increase the amount of calcium lost from the body every day

It is much more likely that protein intakes will be excessive on a meat-based diet or a diet high in dairy products http://www.vrg.org/nutrition/calcium.htm

Protein in the Vegan Diet

by Reed Mangels, Ph.D., R.D.

Summary: It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. http://www.vrg.org/nutrition/protein.htm

Heart Healthy Diets: The Vegetarian Way

We do not need any cholesterol in our diets since our bodies can make all the cholesterol we need. High blood cholesterol levels are associated with diets high in saturated fat and cholesterol. http://www.vrg.org/nutshell/heart.htm

 

From PETA:

Veganism and the Issue of Protein

The rule of thumb used by the National Academy of Sciences Food and Nutrition Board is .57 grams of protein for every kilogram (2.2 pounds) of body weight. People under special circumstances (such as pregnant women) are advised to get a little more. Vegans should not worry about getting enough protein; if you eat a reasonably varied diet and ingest sufficient calories, you will undoubtedly get enough protein. http://www.peta.org/mc/facts/fsveg1.html

From the American Heart Association:

VEGETARIAN DIETS

According to The American Dietetic Association, "Vegetarian diets that are low in animal products are typically lower than nonvegetarian diets in total fat, saturated fat, and cholesterol..." These factors are associated with increased risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus , and some forms of cancer.

 

Protein: You don't need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. http://www.americanheart.org/Heart_and_Stroke_A_Z_Guide/vegdiet.html

The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of protein to the lowest amount of protein. We ended the table at a protein level of 4.5 grams, then added "Milk, Human" (breast milk) for comparison and added other foods with the same level of protein. Keep in mind, human milk contains the protein intended for infants to grow and develop. The source of the data listed here is the USDA Nutrient Database: http://ndb.nal.usda.gov/ . Please notify us of any errors. As foods containing cholesterol may pose a threat to human health, all foods in the following chart containing cholesterol have had the amount of cholesterol highlighted in red. In addition, as fiber is important to human health, all foods with no fiber have had the fiber section highlighted in red. For a list of foods (even more extensive than this list) in order of protein levels as a percentage of calories, please click here.

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Vegetarian Protein Sources / Vegetarian Calcium Sources / Vegetarian Iron Sources / Vegetarian Fiber Sources
Vegetarian Fat Sources / Vegetarian Magnesium Sources / Health Facts / Vegan Recipes / Vegetarian Organizations
Celebrity Vegetarian Interviews / SoyStache Project / SoyStache Home / A Letter From the Cows / Raw Food Links
Famous Vegetarians: Famous Vegetarians and Vegans / Natural Weight Loss Diet
Nutrition Tables / Vegetarian Events / Extensive Vegetarian & Vegan Links / Jesus - vegetarian / "Not-So-Famous" Vegetarians
Raw Food info / Vegan Books / Raw Food Books / Vegan Poems / Animal Rights Events / Stop Migraines / Vegan Travel
Raw Food Events / Raw Food Articles/ Raw Food Restaurants / Images / Avoid Sunburn / Email List / Contact us
A Traditional Turkey Dinner! / A Very Vegan Thanksgiving! / Christmas & Christmas Dinner / Raw Christmas Potluck
Search!

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