When it comes to calcium and protein most people think they need to eat animal products to get enough of both. However this cannot be further from the truth. In this article we will go over some vegan sources high in protein and calcium, debunking the myth that surrounds both nutrients.

healthy eating, health, food

Protein

healthy eating, health, food

The right plant-based foods can be an excellent source of protein. Whilst some plant-based foods, such as soy beans and quinoa, contain all nine essential amino acids humans need, most other plant-based foods are missing some of these. This therefore makes eating a varied diet very important. In the table below it becomes clear that beef as a protein source might be higher on this list, the amount of protein per 100 grams pales in comparison to Seitan as a source of protein. To take Seitan as an example, it doesn’t just contain more protein than beef it also has many health benefits:

  • Low in calories
  • High in proteins
  • Cholesterol-free, making it healthy for your heart
  • Contains iron, potassium and lots of B vitamins
Food sourceg per 100 g (Protein)
Seitan75
Spirulina57
Nutritional yeast46.4
Beef26
Peanuts26
Almonds21.15
Beans21
Tempeh19
Chickpeas19
Tofu17.3
Chia seeds17
Wild rice15
Spelt15
Amaranth14
Oats13.15
Edamame11
Lentils9
Hemp seeds6.31
Peas5
Quinoa4.4
Potatoes2

Calcium

healthy eating, health, food

When most of us think about the best calcium sources, milk and other diary products are usually the first thing we think of. While dairy products do contain a high amount of calcium, there are also plenty of plant-based sources that contain twice to six times the amount of calcium. An added benefit is that all of them are packed with protein, vitamin, and fiber as well.

For instance chia seeds which contain 6 times the amount of calcium than milk are also a good source of omega-3, fiber, antioxidants and iron.

Food sourcemg per 100 g (Calcium)
Chia seeds631
Seaweed625
Tofu350
Almonds264
Flax seeds255
Natto beans217
Figs162
Spinach136
Kale132
Milk113
Tempeh111
Chickpeas105
Bok choy105
Blackcurrants86
Okra82
Teff49
Oranges40
Cabbage40
Turnips30
Lentils19

Thank you for joining us today and learning more about how you can get enough protein and calcium from plant-based sources. Follow us @mykeytohappiness_official on Instagram and mykeytohappiness on YouTube to stay up to date.

Did you already know about these plant-based sources of calcium and protein? Let us know!

Stay healthy and safe friends!

Cited Works

1 Petre, A. (2016, August 16). The 17 Best Protein Sources For Vegans and Vegetarians. Retrieved from healthline: https://www.healthline.com/nutrition/protein-for-vegans-vegetarians

2 Petre, A. (2019, March 13). Top 10 Vegan Sources of Calcium. Retrieved from healthline: https://www.healthline.com/nutrition/vegan-calcium-sources#8.-Some-Fruit-

3 Villines, Z. (2018, April 12). 15 best plant-based protein foods. Retrieved from medicalnewstoday: https://www.medicalnewstoday.com/articles/321474#15-best-vegan-proteins

4 Wicks, L. (2019, January 24). 7 Easy Ways to Get Enough Calcium When You’re Vegan. Retrieved from cookinglight: https://www.cookinglight.com/eating-smart/nutrition-101/how-to-get-enough-calcium-vegan-sources-foods


2 Comments

ปั้มไลค์ · June 18, 2020 at 4:50 PM

Like!! Thank you for publishing this awesome article.

Guide to healthy eating: macro & micro nutrients | mykeytohappiness · July 9, 2020 at 5:08 PM

[…] your diet. While you don’t have to necessarily eat animal products, you do need a good plant based source which contains all the necessary essential proteins to keep your body […]

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