Top Vegan Protein Sources (Plant-Based)
Summary
Dr. Berg outlines the most effective plant-based protein sources for vegans, providing specific serving sizes and gram counts for each. He recommends targeting 20–25 grams of protein per meal while keeping sugary food intake low. The guide helps vegans calculate their protein intake from whole food sources.
Key Takeaways
- Target 20–25 grams of protein per meal, regardless of dietary approach
- Tempeh is the highest protein plant-based source at 15g per half cup — choose organic, non-GMO
- Nuts are a surprisingly strong protein source at 14g per half cup
- Hemp seeds deliver 12g per 4 tablespoons, making them a dense and convenient option
- Tofu provides 10g per half cup — must be organic to avoid GMO soy
- Quinoa offers 8g per half cup but comes with a higher carbohydrate load
- Pair high-protein foods strategically to hit the 20–25g per meal target
Details
Recommended Daily Protein Target
Dr. Berg advises consuming 20–25 grams of protein per meal, combined with low intake of sugary foods. For vegans, hitting this target requires combining multiple sources per meal.
Plant-Based Protein Sources (by serving size)
| Food | Serving Size | Protein |
|---|---|---|
| Tempeh | ½ cup | 15g |
| Nuts | ½ cup | 14g |
| Hemp seeds | 4 tbsp | 12g |
| Tofu (organic) | ½ cup | 10g |
| Quinoa | ½ cup | 8g |
| Sunflower seeds | ½ cup | 6g |
| Pumpkin seeds | ½ cup | 6g |
| Chia seeds | 1 oz | 5g |
| Almond butter | 1 tbsp | 3.4g |
| Hummus | 1 tbsp | 1.2g |
| Lentils | 1 tbsp | 1.1g |
Notes on Specific Foods
- Tempeh — A fermented soy product and the top performer by protein density. Fermentation may improve digestibility. Always select organic, non-GMO.
- Tofu — A versatile staple at 10g per half cup. Like tempeh, organic and non-GMO is strongly recommended.
- Quinoa — A complete protein but notably higher in carbohydrates compared to other sources on the list.
- Chia seeds — 5g per ounce is described as “incredible” given the small serving size.
- Additional sources such as spirulina were intentionally left out of the video but included in a downloadable chart referenced by Dr. Berg.