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Top 10 Non-Animal Sources Of Protein!

rsz_vegan_saladWhen we think of protein, we naturally think of animal products, including eggs, dairy, chicken, fish, beef, and many others. However, there are many non-animal sources of protein.

Whether you are a vegan, vegetarian, or simply want to add some extra grams of protein and variety in your diet, this article will give you a good idea on what some good non-animal sources of protein are. There are plenty of vegan protein powders that are great sources of protein, but this article will focus primarily on whole foods.

Top 10 Sources Of Protein For Vegans

1. Tofu

Soy is often very controversial as it has been linked to many nasty health issues and it is understandable if you want to avoid this food. However, tofu is a great source of a complete protein, and is also high in calcium and iron. One serving of tofu has about 10 grams of protein.

2. Mushrooms


I am going to lump all of the mushrooms into one category. There are numerous types of mushrooms, including portobello, shitake, and button mushrooms, just to name a few. One cup of cooked mushrooms contains about 4 grams of protein. This does not sound like much, but when you consider that one cup of mushrooms only contains 40 calories, it is quite high. Almost half of the calories in mushrooms are from protein.

Mushrooms are also a good source of vitamin C, B vitamins, and vitamin D.

3. Hemp Seeds

I consider hemp seeds to be a superfood. They are a great source of a complete protein, and contain approximately 11 grams of protein per serving.

They are also high in minerals, such as zinc, phosphorus, iron and magnesium. They are also high in omega 3 fatty acids.

4. Beans


Beans are not a complete protein, but they are a very good source of protein, especially if paired with rice. Eating rice and beans together, creates a complete protein. You do not have to consume them at exactly the same time to reap the benefits, but it is recommended to consume both beans and rice within a 24 hour period.

One cup of beans has approximately 12-14 grams of protein. Beans are also good sources of fiber and iron.

5. Sprouted Grain Bread

sprouted bread

Sprouted grain bread is a complete protein and contains about 5 grams of protein per slice. Thus, in a single sandwich you would be consuming 10 grams of protein just from the bread alone.

Sprouted grain bread is also high in magnesium, phosphorus, b-vitamins, and fiber.

6. Quinoa

Quinoa is one of my favorite grains. It is a complete protein and contains about 11 grams of protein per cup. It is one of the few grains that are complete proteins.

It is also a good source of fiber, manganese, and iron.

7. Peanut Butter



I would not consider peanut butter to be an ideal source of protein because the percentage of protein per serving is not very high. Each serving of peanut butter, however, has approximately 7 grams of protein, which is a fairly good amount.

Peanut butter is also high in magnesium, folate, Vitamin E, and fiber.

If you do not like peanut butter, or are allergic, cashew butter and/or almond butter are good alternatives.

8. Lentils

Lentils are very good sources of protein and contain about 20 grams of protein per serving. Like beans, they are also not a complete protein.

Not a problem, however. Simply add some brown rice and you have a complete protein. Lentils are also very high in minerals and fiber.

9. Tempeh


Tempeh is another type of soy that is a great source of non-animal protein. One serving of tempeh gives almost 30 grams of protein per serving! Not to mention that it is also high in riboflavin, copper, phosphorus, and manganese.

10. Nuts and Seeds

Nuts and seeds are also good sources of protein. I put them all in one category because there are a lot of great options. 100 grams of cashews has 18g of protein, 100g of walnuts has 15 grams of protein, 100 grams of pumpkin seeds has 30 grams of protein, and 100 grams of sunflower seeds has 20 grams of protein.

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About Danny Maman My name is Danny Maman. I have a real passion for health and fitness and enjoy having a life that revolves around this. I have my bachelor's degree in exercise science with a minor in allied health. I am also a certified personal trainer with ACE and am a former college basketball player.

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