Not getting enough protein from vegetable sources to meet your daily requirements. You are a vegetarian and always wonder on how to consume the required amount of protein from vegan sources. You must be on a search for the best top protein rich food. Your friend and colleagues being the non-vegetarian have ample sources to get their much-needed protein. So what you can do to meet your daily dose of protein from vegan sources?

top protein rich food

The Ultimate list of top protein-rich foods that are loved by the Vegans.

We will be sharing with you the list of best protein rich foods in the upcoming article to serve you with the required daily dose of protein from high protein vegetables and other vegan sources of protein. You might be wondering whether or not high protein vegetables really exist? And if they exist, can these be able to fulfill your required daily dose? Let us now answer all your queries and make you aware of all the protein-rich food that are completely vegan.

a. Tofu (Soy Paneer)- The Best Protein Rich Food:

Tofu as a vegan source of protein has a great nutritional value and is packed with an excellent source of essential amino acids and can deliver good amounts of calcium, iron and various other micronutrients. The Tofu is made from curdling of soy milk or simply by coagulating bean curd. There are large varieties of Tofu available in the market ranging from fermented, dried, firm and processed tofu.

Let us know the nutrition Count of Tofu (Per 100 grams)

Protein Carbohydrates Fat Dietary Fiber Calorie count
8 grams 1.9 grams 4.8 grams 0.3 grams 76 calories

(Source: The above information has been recorded from Wikipedia)

Factors to consider while eating Tofu

Tofu is the most considered option for a good protein rich food and is the top pick of vegans to meet their daily protein requirement. However, there are some factors to be considered before including Tofu as a protein source in your diet.

· Phytoestrogens:

Tofu contains phytoestrogens which inhibit the body`s natural ability to generate estrogen which leads to a hormone imbalance in the body. It can cause a problem for female patients with breast cancer and males struggling with gynecomastia.
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· Phytate:

Tofu contains phytate contents which are known to cause problems with your gut. You can expect a leaky gut and various other gastrointestinal related problems.

· Oxalates:

The oxalate contents in Tofu can promote the promotion of kidney stones in the body.

The people with these conditions should consider other protein rich foods on the list and definitely stay away from Tofu. You should also consider adding a Vitamin D supplement while having Tofu in your Diet.

b. Beans- The Best Protein Rich Food:

Beans are the great and the cheapest way to get protein from your diet. Beans serve as a versatile protein rich food which is high in antioxidants and the fibre. You can also get an added dose of multivitamins including Vitamin B and multi minerals like copper, zinc, and magnesium.  Kidney Beans and Black Beans are the best protein-rich foods among beans.

beans best protein rich food

Let us know the nutrition Count of Beans (Per 100 grams)

Protein Carbohydrates Fat Dietary Fiber Calorie Count
24 grams 60 grams 0.8 grams 25 grams 333 calories

(Source: Wikipedia)

Factors to consider while eating Beans:

Beans are the high protein vegetables that provide various health benefits but the side effects associated with these protein-rich foods should also be taken into consideration.

· Gassy Gut:

Beans can lead to a gassy gut and you end up having a lot of farts. However, it is not a health problem but can put you in an embarrassing situation.

· Increased Migraines:

If you are someone with a history of migraine problem, you should stay away from beans as some beans have a tendency to alleviate the problem to even worse.

c. Nuts- The Best Protein Rich Food:

Nuts serve as an excellent protein-rich food having a healthful of benefits if included in your diet in the right amounts.  They contained unsaturated fatty acids and can be a great snack option for your diet. You can choose from a variety of nuts including Almonds, Walnuts, and Peanuts to have a dose of daily protein with good amounts of Vitamin E, Omega 3 and good fiber.

nuts protein rich food

Let us know the nutrition Count of Almonds (Per 100 grams)

Protein Carbohydrates Fat Dietary Fiber Calorie Count
21 grams 22 grams 49 grams 12 grams 576 calories

(Source: Wikipedia)

Factors to consider while eating Nuts:

The crunch of nuts is a sure way for vegans to satisfy their protein needs. The vegans consider adding nuts widely in their snack time. But, it should be served with a complete knowledge and note on all the possible factors while eating nuts.

· Allergic reactions:

Nuts can cause allergic reactions to the skin. People have seen to suffer most from this problem caused by peanuts. If you are prone to such problem, you should definitely stay away from peanuts.

· Constipation and Bloating:

Eating too many nuts can prove to be a bad option for your gut. You can end up with a constipated or a bloated stomach. You should eat nuts in moderation. And if you have problems related to constipation, you should stay away from cashew nuts.

· Weight gain:

If nuts are not consumed in moderation, they can lead to rapid weight gain as they contain a lot of calories as mentioned above.

d. Quinoa- The Best Protein Rich Food:

Quinoa is a healthy alternative and a complete vegan protein-rich food. It can be a great advantage to those who wish to have a gluten free protein rich food. Quinoa is a complete gluten-free source of protein and provides you with all 9 amino acids. High in fiber, quinoa is a great antioxidant that provides good amounts of Vitamin E and magnesium.

quinoa protein rich food

Let us know the nutrition count of Quinoa (1 cup cooked, 6.5 Oz)

Protein Carbohydrates Fat Dietary fiber Calorie Count
8 grams 39 grams 4 grams 5 grams 222 calories


Factors to consider while eating quinoa:

Quinoa is a perfect option for gluten free protein rich foods. However, being most healthy, it still has some factors associated with consumption of it. Let us take all of them into account.

· Bloating:

Eating quinoa can lead to bloating in the stomach if you are not used to eating a lot of dietary fibers. However, you can solve this issue by consuming at least 6- 8 liters of water daily.

· Damage to small intestine:

Quinoa contains saponins which are known to cause damage to your small intestines. The quinoa seed containing saponins are bitter in taste and can give a soapy flavor on eating. It is advised you wash quinoa thoroughly before cooking to remove any saponins content present on it.

· Oxalate Content:

Quinoa is known to contain oxalic acid which can lead a problem in patients with a history of kidney stones.

e. Hemp- The Best Protein Rich Food:

Hemp is an excellent protein rich food which contains 20 amino acids out of which 9 are essential amino acids that are widely needed by the human body to perform its daily functions. The Hemp is consisted of the complete spectrum of organic proteins and can be a great option in a vegan protein-rich food. It is among the family of globular proteins which are easy to digest and accessible by the human body.

hemp veg protein rich food

Let us know the nutrition count of shelled Hemp seeds (1 cup, 6.5 Oz):

Protein Carbohydrates Fats Dietary Fibre Calorie Count
44 grams 28 grams 39.2 5.6 grams 640 calories


Factors to consider while eating hemp seeds:

Hemp has been serving the major demands of vegan as a protein rich food. It has been however closely related to marijuana as both come from same plant Cannabis Sativa and has some side effects associated with its consumption.

· Abdominal Cramps:

Eating hemp seeds are known to cause the abdominal cramps. However, these cramps go over time when your body get used to eating hemp protein. But the noteworthy thing here is for people having digestion problems or problems with their small intestine should stay away from eating hemp seeds.

· THC Sensitivity:

Individuals who are sensitive to Tetrahydrocannabinol compounds (THC) can experience mild hallucinations if they consumed these seeds from more than daily recommended amounts.

Now that, we have known for the list of top protein rich food from high protein vegetables. The vegans can take the complete advantage of this ultimate list to meet their needs of protein from the vegan sources of protein. You can include this protein rich food in your diet to have a healthy plant-based food eating.