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.
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 source||g per 100 g (Protein)|
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 source||mg per 100 g (Calcium)|
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!
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