Written by Katie J.A. Lespérance B.A. (Hons. Kinesiology), B.Ed., M.Ed. & Ashley Wilke (Plant-based Nutritionist, CNC, CPT, Women’s Fitness Specialist)
Let’s start off by discussing what protein is. Protein is a combination of amino acids, some of which need to be consumed as food (essential amino acids) and some of which your body makes on its own (nonessential amino acids). The term complete protein refers to a protein that has all nine essential amino acids in perfect proportion to the body's needs. We will give it away that proteins from animals are seen as ‘complete’ since the animal already combined the amino acids for its own body needs. Animal protein is also referred to as complex protein and has traditionally been thought to be superior to plant protein, which generally comes from combining various plants to arrange all the essential amino acids in proper ranges. The body then uses the amino acids to form complete proteins itself.
Here is the miracle: All plants, including nuts, soy products, beans, and legumes have plenty of protein and we also know that vegetarians and vegans are reaching their daily requirements without too much effort.1 It is further suggested through this above and subsequent research that the body prefers that the protein actually comes in an incomplete form (as individual amino acids) so that it can do its job of combining them in the best possible way for its various purposes.2 When the body receives complete or complex proteins, it has to tear the amino acids apart and reassemble them to meet the body needs. Amino acids from plant sources allow the body to bypass that process and go right to the end game, which means that the plant-based proteins consumed on a vegan diet are game changers and are possibly superior to animal proteins in many ways.
Cooked Plant Proteins (as per Ashley typical diet)
Most vegans enjoy adding in cooked protein sources to ensure their amino acids are in check. This form of meal preparation also adds in tons of variety for making delicious recipes that fits a range of diets.
Tofu has 10g protein per 100g with “higher protein” tofu options available as well. Tofu is made from soy and with little flavor, can be easily added to many different meals.
Tempeh is also made from soybeans and has about 19g protein per 100g. Tempeh is higher in fiber and calories in tofu.
Seitan is made from wheat gluten and contains about 25g protein per 100g. Seitan is a great option for those who have soy allergies and is high in iron and calcium.
Faux Meats can range from 14-21g protein per serving. While many faux meats have high protein, it is important to note that they also may be high in oils and fats. I recommend the new, 4th generation Beyond Meat which is Clean Label Project Certified.
Raw Vegan Proteins (as per Katie’s typical diet)
Raw vegans believe that cooking food above 118 F causes the plant-based foods to lose helpful living enzymes and nutritional value. Therefore, this diet is more limited than a standard vegan diet, which may include cooked whole grains and soy products. It is logical to wonder, then, if those on a raw vegan diet are able to get the required amount of protein. See below for some key protein and nutritional raw plant-based sources:
Kale contains 4.3g of protein per 100g and is also a great source of fiber and water, which can help with digestive problems and dehydration.
Spinach contains 2.9g protein in a 100g serving and 23 calories. The protein in spinach contains all essential amino acids too with just one cup of spinach containing over 100% of a person’s daily needs of vitamin K.
Wheat Grass Shots has a notable 20g of protein per 100g. Wheatgrass is naturally high in antioxidants including both vitamin E (to protect against oxidative stress) and vitamin A (for beautiful skin and great eyesight).
Chlorella has 58g protein per 100g and what's more, it's a complete protein source (meaning it contains all nine essential amino acids)! It also has vitamin B12, iron and vitamin C.
Spirulina has a mega 69g protein per 100g making spirulina is the King of raw vegan naturally occurring protein. It is also one the most nutrient dense foods on the planet, so a definite must-try for all!
Sunflower Seeds contain 22g protein per 100g and a high dose of vitamin E for glowing skin!
Hemp Seeds contain almost as much protein as soybeans with every 30 grams (g) of seeds, or about 3 tablespoons, there are 9.46 g of protein. These seeds are also a complete source of protein, meaning that they provide all nine essential amino acids.
Chia Seeds hold 16.5g protein per 100g and are an excellent source of phosphorus, manganese, and magnesium, and a good source of calcium and iron.
Flax Seeds have 18.3g protein per 100g and are a great way to get the beauty boosting benefits of plant-based Omega 3’s!
Raw Vegan Protein Powder with many brands containing over 60-80% of its content as protein. Perfect Sports Vegan Diesel protein powder is raw, high levels of the amino acid Leucine and has a whooping 65.7g protein per 100g. Further, the amino acids match human levels with a balanced 5 protein blend and healthily sweetened with stevia.
Romaine Lettuce contains 1.2g protein per every 100g yet food volume is key to weight loss and keeping full during dieting! Think of it like this, romaine lettuce offers nearly 8g of protein in each head. It all adds up!
Iceberg Lettuce contains 1g protein per every 100g yet that is 24% of its calories! Despite its reputation for being a complete zero on the nutritional scale, iceberg lettuce provides significant amounts of vitamins A and K. It also has small amounts of many other healthy nutrients. Although it's low in fiber, it has a high water content, making it a beautiful food to aid in internal hydration!