Protein sources

Fish protein

Food - Meat

Legumes

Textured vegetable protein

Boiled egg holder

Dinner meal MyPlate

Proteins are essential macronutrients for the human body, playing a critical role in building, maintaining, and repairing tissues. They are made up of amino acids, some of which are known as essential amino acids because they cannot be synthesized by the body and must be obtained from the diet. This article explores a comprehensive list of protein sources, categorized into vegan and non-vegan options, to cater to different dietary preferences and needs.

Vegan Protein Sources

Vegan proteins are derived from plants and are pivotal for those following a vegan or plant-based diet. These sources are not only rich in protein but also offer a variety of other nutrients such as fibers, vitamins, and minerals.

• Legumes: Beans, lentils, chickpeas, and peas are excellent sources of protein and fiber. For example, black beans and lentils can provide about 15 grams of protein per cup when cooked.
• Grains: Certain grains like quinoa, amaranth, and buckwheat are complete proteins, meaning they contain all nine essential amino acids. Quinoa offers about 8 grams of protein per cup.
• Nuts and Seeds: Almonds, peanuts, chia seeds, hemp seeds, and flaxseeds are not only high in protein but also contain healthy fats and omega-3 fatty acids. Almonds provide about 6 grams of protein per ounce.
• Soy products: Tofu, tempeh, and edamame are all derived from soybeans and are complete proteins. Tofu can offer about 20 grams of protein per cup.
• Seitan: Also known as wheat meat, seitan is made from gluten and provides about 25 grams of protein per 3.5 ounces, making it one of the highest vegan protein sources.

Non-Vegan Protein Sources

Non-vegan or animal-derived protein sources are typically complete proteins and are a traditional part of many diets around the world.

• Meat: Beef, pork, lamb, and game provide high-quality protein. A 3-ounce serving of cooked beef offers about 22 grams of protein.
• Poultry: Chicken, turkey, and duck are excellent sources of lean protein. A 3-ounce serving of cooked chicken breast contains about 31 grams of protein.
• Fish and Seafood: Salmon, tuna, mackerel, and shrimp not only provide protein but also essential omega-3 fatty acids. A 3-ounce serving of salmon offers about 19 grams of protein.
• Dairy products: Milk, cheese, and yogurt are good sources of protein and calcium. A cup of milk provides about 8 grams of protein.
• Eggs: Containing all nine essential amino acids, eggs are considered a complete protein source. One large egg offers about 6 grams of protein.

Considerations

While incorporating protein into your diet, it's important to consider factors such as amino acid profile, dietary restrictions, and potential allergies. Combining different protein sources can ensure a balanced intake of all essential amino acids, especially important in a vegan diet.

See also

• Azotorrhea
• Biological value
• Bodybuilding supplement
• Leaf protein concentrate
• Low-protein diet
• Ninja diet
• Protein bar
• Single-cell protein

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