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What about Protein? 
 
Nearly all foods contain all 20 amino acids in some quantity. Amino acids are the building blocks of protein. 11 are considered non-essential amino acids that are created by our own bodies. 
 
Proteins are the 'building blocks' of the body and are essential for growth and development, as well as many other functions within the body. 
 
Along with carbohydrates and fats, protein is one of the main sources of energy in the diet. 

Main sources of protein  

Protein needs can easily be met through a variety of plant foods.

Consuming a reasonable variety of protein-containing foods, as part of a diet which includes enough calories overall, is all that is needed to ensure a healthy protein intake.1 

Main sources of protein in a vegan diet include:

  • Pulses: peas, beans (aduki beans, blackeye beans, chickpeas (and chickpea flour), kidney beans), lentils, soya foods (tofu, tempeh, soya milk) 
  • Nuts: cashews, almonds, peanuts, pistachios (note that some nuts such as chestnuts and macadamias are poor sources of protein and others such as Brazil nuts, walnuts, pine nuts, pecan nuts and hazel nuts are mediocre sources) 
  • Seeds: pumpkin, sunflower, sesame, chia, flax, hemp 
  • Grains: kamut, wheat, oats, buckwheat, millet, amaranth, pasta, bread, seitan (wheat protein), sprouted organic brown rice powder (80% protein), quinoa 

Cereals contribute around 22% of protein in average UK diets (mainly from pasta, rice, bread and wholegrain breakfast cereals).2

Most common plant foods provide useful amounts of protein. A few plant foods contain relatively low amounts of protein, such as most fruits and some root vegetables.3

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