In This ArticleView AllIn This ArticleOur Favorite Vegan Protein PowdersCan Vegans Get Enough Protein?Choosing a Vegan Protein PowderWays to Boost Protein Without Powder
In This ArticleView All
View All
In This Article
Our Favorite Vegan Protein Powders
Can Vegans Get Enough Protein?
Choosing a Vegan Protein Powder
Ways to Boost Protein Without Powder
If you follow a vegan diet, you might be worried aboutgetting enough protein. Plant-based protein sources are plentiful, but the protein from those foods isn’t always easy for the body to absorb. Protein powder is an easy way to boost protein intake, but it can be tricky to find one that doesn’t come from animal products and actually tastes good. We did the research to bring you the best vegan protein powders.
How much protein do you need each day?
Protein needs depend on your weight, and you need more if you’re active.
“Protein plays a big role in muscle repair and growth, and many of my clients are looking to become more lean and maximize their efforts at the gym,” says Lisa Hayim, R.D., registered dietitian and wellness blogger atTheWellNecessities.com.
Adults need at least 0.8 grams of protein per kilogram of body weight (0.36 grams per pound of body weight) per day. Many dietitians recommend a little more, though, and certain people need more, like athletes and pregnant women.
Melissa Groves, R.D.N, owner ofAvocado Grove Nutrition & Wellnessrecommends 1 gram of protein per kilogram of body weight. “I consider this a minimum and tell people to aim for 25 to 30 grams at meals and 10 grams for snacks,” she says. Work with a dietitian to determine your specific needs.
How Much Protein Do You Need to Eat Every Day?
Courtesy of Brand
Best for Minimal IngredientsJarrow Formulas Organic Pumpkin Seed Protein PowderPHOTO: AmazonView on Amazon$29 at Walmart
Best for Minimal IngredientsJarrow Formulas Organic Pumpkin Seed Protein Powder
Best for Minimal Ingredients
Jarrow Formulas Organic Pumpkin Seed Protein Powder
PHOTO: Amazon
View on Amazon$29 at Walmart
Groves' favorites areJarrow Pumpkin Seed Protein Powder,Manitoba Harvest Hemp Pro 50andTerrasoul Superfoods Organic Pea Protein, which are just protein with no other added ingredients.
Hemp Yeah! Balanced Protein + FiberPHOTO: Amazon$23 at Amazon$40 at WalmartView on Manitobaharvest.com
Hemp Yeah! Balanced Protein + Fiber
$23 at Amazon$40 at WalmartView on Manitobaharvest.com
Terrasoul Superfoods Organic Pea Protein PowderPHOTO: Amazon$20 at Amazon
Terrasoul Superfoods Organic Pea Protein Powder
$20 at Amazon
Best for FlavorGarden of Life Raw Organic Vanilla Protein PowderPHOTO: Walmart$47$37 at Amazon$37 at WalmartView on Vitamin Shoppe
Best for FlavorGarden of Life Raw Organic Vanilla Protein Powder
Best for Flavor
Garden of Life Raw Organic Vanilla Protein Powder
PHOTO: Walmart
$47$37 at Amazon$37 at WalmartView on Vitamin Shoppe
Aloha Organic Plant-Based Protein Powder Organic Plant-Based Protein PowderPHOTO: Amazon$33 at Amazon$33 at WalmartView on Aloha.com
Aloha Organic Plant-Based Protein Powder Organic Plant-Based Protein Powder
$33 at Amazon$33 at WalmartView on Aloha.com
Best If You Want More Than 20 Grams Protein per ServingOrgain Organic Protein Powder, Vanilla BeanPHOTO: Courtesy: Amazon$31 at Amazon$31 at Walmart
Best If You Want More Than 20 Grams Protein per ServingOrgain Organic Protein Powder, Vanilla Bean
Best If You Want More Than 20 Grams Protein per Serving
Orgain Organic Protein Powder, Vanilla Bean
PHOTO: Courtesy: Amazon
$31 at Amazon$31 at Walmart
Vega One Organic All-in-One Shake Plant-Based Protein PowderPHOTO: VegaView on Myvega.com
Vega One Organic All-in-One Shake Plant-Based Protein Powder
PHOTO: Vega
View on Myvega.com
Garden of Life Raw Organic Meal Replacement Protein PowderPHOTO: Garden of LifeView on Gardenoflife.com
Garden of Life Raw Organic Meal Replacement Protein Powder
PHOTO: Garden of Life
View on Gardenoflife.com
Can Vegans Eat Enough Protein Without Meat and Dairy?
Most Americans don’t have trouble getting enough protein, but vegans might be under the recommendation since they don’t consume major protein sources like meat, eggs, dairy or any animal products. Plant proteins are not absorbed as well as animal proteins, so vegans might need even more protein for this reason. Plant proteins also are often incomplete proteins, meaning they don’t contain all the essential amino acids. If you eat a well-balanced vegan diet with a variety of foods and proteins, you shouldn’t need to worry about missing out on any of the essential amino acids.
“I find that many of my clients are not getting enough protein in the morning, especially if they are vegan,” Groves says. “Having a breakfast that contains at least 20 grams of protein is the key to setting up your day for steady blood sugar and to prevent carb cravings later in the day. Adding protein powder to a smoothie is a great way to get in high-quality protein along with fruits and veggies.”
Be strategic about how and when you eat your protein, too, Hayim adds. “Protein pairs really well with carbohydrates to lower the glycemic index, which means that it can control for blood sugar spikes and crashes,” she says.
Protein also helps keep you full, especially when paired with a high-fiber carbohydrate. “I recommend adding protein powder to boost the protein content of other foods,” Groves says. “For example, a scoop or two of protein powder or peanut butter powder added to pancakes or muffins adds an easy protein boost to keep your blood sugar stable, and it blends well into energy balls as well.”
Vegan Pancakes
Here’s what to look for when buying a vegan protein powder:
Plant-Based
This may seem obvious, but make sure the product you choose is plant-based. Whey protein is not vegan because it comes from dairy. Plant-based proteins include hemp, pea, soy, rice or nut- and seed-based proteins.
Hayim says, “You want to look for two or more sources of protein to make it a complete protein and get all the amino acids.”
No Added Sugar
Groves recommends looking for a protein powder that is just protein, with no added ingredients, plus has around 20 grams of protein per serving and no added sugars.
“I also recommend people watch for sugar alcohols (anything that ends with -ol, like xylitol and erythritol) as these can wreak havoc on your digestive system,” she says. “If you must have a sweetened protein powder, look for one with stevia. I also recommend anyone with digestive issues like bloating, gas or IBS avoid products containing inulin-often labeled as chicory or acacia-as this is a high-FODMAP ingredient that can cause digestive issues.”
What’s the Best Protein Powder For Weight Loss?
Blueberry Almond Chia Pudding
“Beans, nuts, seeds and soyfoods, such as edamame and tofu, can all contribute to overall protein intake throughout the day,” Groves says.
Whole grains like quinoa and oatmeal also have protein.
Hayim recommends “adding things like chia or flaxseed into a smoothie, snacking on things like edamame or roasted beans, and using organic silken tofu in dressings and dips.”
Allison Knott, M.S., R.D.N., C.S.S.D., a certified sports dietitian based in New York City, echoes these recommendations.
“Soybeans, peas, chickpeas and lentils are some of the most commonly found legumes and, when cooked, make for a creamy protein boost to smoothies,” she says. “They’re also good to add to stir-fry recipes or as a blended thickener in soups and sauces. Other vegan protein options like seitan, tempeh and tofu can be used as a simple meat substitute and make for an excellent source of protein.”
Whether you choose protein powder, whole foods or a combination of both, aim to eat protein at every meal to stay full; nourish your hair, skin and nails; keep blood sugar stable; and help maintain a healthy weight.
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