The USDA recommends that a healthy daily diet include 0.80 grams of protein per kilogram of body weight, or roughly 0.36 grams of protein per pound. For those striving to live as vegetarians, finding foods in the vegan diet to maximize protein content and nutrition can be difficult. The Vegetarian Resource Group offers some helpful advice, pointing out that many high-protein foods are vegan friendly.
Lentils
They're not just for your grandmother. Boasting an incredible 7.8 grams of protein per cup (cooked), lentils not only fill you up, but also pack in the nutrition as the centerpiece to any vegan plate.
Spinach
Popeye turns to spinach for a reason. Cooked spinach offers an amazing 13 grams of protein per cup.
Soy
Cooked soybeans provide as much as 9.6 grams of protein per cup, and with the wealth of soy products on the market, if you do not want to experiment with the beans, substituting regular dairy products for soy products can be a great start, especially when one cup of soymilk provides 7.0 grams of protein.
Tofu
There is a reason why tofu has become a staple of the vegan diet. Not only does tofu offer a flexible food in terms of texture and flavor, it also boasts a protein content of 10.6 grams of protein for 4 ounces.
Broccoli
Broccoli is not just a side dish for a chicken dinner. For a vegan, this beautiful, versatile vegetable offers a great protein resource with 6.8 grams of protein per cup when cooked.
Tags: grams protein, foods vegan, protein content, vegan diet