Tuesday, April 16, 2013

Protein Sources For Vegans & Vegetarians #1

One of the main concerns people have when considering a vegan or vegetarian lifestyle is how they'll consume enough protein without resorting to several protein shakes daily.  

In this three-part series I will attempt to show you that there are so many protein-rich foods out there. Some of these you may or may not be familiar with, and others which you wouldn't think to be packed full of protein. 


Vegan & Vegetarian Options

Source: Google
Quinoa per 1/3 cup (43g) serve

160 calories
6g protein
2.5g fat
30g carbs
0g sugar
3g fibre

Quinoa is considered a complete protein as it contains all essential amino acids.

It is also high in iron and phosphorus (20% RDI - Recommended Dietary Intake)







Source: Stacie Michelle
Chick Peas/Garbanzo Beans per 60g serve (drained)

55 calories
4.4g protein
0.5g fat
9.1g carbs
0.5g sugar
4.2g fibre

60% RDI folate, 15% RDI each of iron, thiamin and phosphorus




Source: Google 
Hemp Seeds per 1 1/2 Tbsp (15g) serve

80 calories
5g protein
7g fat
3g carbs
1g sugar
1g fibre

Hemp seeds contain all essential amino acids (is a complete protein) and has a balanced ratio of omega-3 and omega-6 healthy fats.



Source: Google
 Lentils per 1/4 cup (47g) serve

170 calories
13g protein
1g fat
28g carbs
1g sugar
7g fibre

15% RDI iron



Source: Google
Kidney Beans 
per 60g serve (1/4 can drained)

52 calories
3g protein
0g fat
14g carbs
0g sugar
4g fibre







Source: Google
Nutritional Yeast 
per 16g serve

62 calories
8g protein
1g fat
5g carbs
0g sugar
4g fibre




Source: Google
Chia Seeds per 1 Tbsp (12g) serve

60 calories
3g protein
3g fat
5g carbs
0g sugar
5g fibre

2500mg omega-3 per serve, 2.5 times as much as most fish oil tablets




Source: Google


 Sunflower Seeds per 1/4 cup (30g) serve

160 calories
6g protein
12g fat
7g carbs
0g sugar
3g fibre









Source: Google
Almonds per 1/4 cup (30g) serve

176 calories
7g protein
16g fat
2g carbs
1g sugar
4g fibre

The most protein and fibre-rich nut of them all. That being said, choosing any type of nut to snack on will provide you with some protein and healthy fats.






Source: Google
Pumpkin Seeds/Pepitas per 1/4 cup (30g) serve

180 calories
9g protein
14g fat
4g carbs
1g sugar
3g fibre




Vegetarian options

Source: Google
Cottage Cheese 
per 50g serve

44 calories
6g protein
1g fat
2g carbs
2g sugar
0g fibre









Source: Google
Eggs
per one whole raw egg

70 calories
6g protein
5g fat
0g carbs
0g sugar
0g fibre




Source: Google
Greek Yogurt 
per 100g serve

58 calories
9g protein
0g fat
5g carbs
3g sugar
0g fibre







Check back soon for part two: vegetable-based proteins

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