Vegan protein-containing food

Since in almost all food proteins occur these are also represented in countless vegetable products, so that a protein-rich nutrition is also for Veganer no problem. Vegans can achieve good biological protein values by combining different foods. The rule of thumb is to use one of the following three groups of foods in a meal: Seeds and nuts Pulses and soy products Rice, cereals and pseudo-cereals Many vegans automatically cover their daily protein requirements due to these numerous protein sources.

The quality of the various proteins is determined by the amino acids they contain, of which there are 22 in total. The body can produce 13 of these itself, the remaining 9 must be supplied with food. Vegetable proteins, which are the main source of protein for vegans, have a decisive advantage, they belong to the so-called complete proteins.

That means in vegetable proteins all 9 essential amino acids are contained. These are all those amino acids that cannot be produced by the body and therefore have to be supplied through the diet. Complete proteins include quinoa, soy products, chia seeds and buckwheat.

Seeds and nuts
Pulses and soya products
Rice, cereals and pseudocereals

Vegetable protein-containing food

As can already be seen in the above list, numerous vegetable foods are also very rich in protein.Within the vegetable foods one can distinguish different groups: Legumes, for example nuts, are the most common, and vegetables, especially cereals and pseudo-cereals with

Peanuts 25g
Lenses 12g
Chickpeas 9g
Ofu 8,1g
Almonds 22g
Sunflower seeds 20g
Pumpkin seeds 19g
Cashew nuts 17g
Kale and Brussels sprouts 4g
Broccoli 3,0g
Spinach 2,7g
Oats 12,5g
Rye 9,0g
Rice 2,4g depending on variety
Quinoa 4,4g