Top 10 Cheapest Vegan Protein Sources
When it comes to maintaining a vegan diet, sourcing protein affordably can be a challenge. Here’s a detailed look at ten of the most economical vegan protein sources, ensuring you get the nutrients you need without breaking the bank.
1. Lentils
Lentils are a powerhouse of protein, boasting about 18 grams of protein per cooked cup (240 ml) and providing essential nutrients like fiber, iron, and folate. They are incredibly versatile and can be used in soups, stews, salads, or even lentil burgers. Priced at around $1 to $2 per pound, they are one of the most cost-effective protein sources.
Nutritional Information (per cooked cup):
- Calories: 230
- Protein: 18g
- Fiber: 15g
2. Chickpeas
Chickpeas, or garbanzo beans, are another excellent protein source, offering approximately 15 grams of protein per cooked cup. They can be used in various dishes, including hummus, curries, and salads. A pound of dried chickpeas costs around $1.50 and yields about 2.5 cups when cooked.
Nutritional Information (per cooked cup):
- Calories: 269
- Protein: 15g
- Fiber: 12g
3. Black Beans
Black beans are rich in protein and can provide around 15 grams of protein per cooked cup. They are not only affordable, typically costing $1 to $2 per can or $1 to $1.50 per pound dried, but also high in fiber and antioxidants. Use them in burritos, salads, or soups for a delicious protein boost.
Nutritional Information (per cooked cup):
- Calories: 227
- Protein: 15g
- Fiber: 15g
4. Peanut Butter
Peanut butter is a tasty option that contains about 7 grams of protein per 2 tablespoons. It’s an excellent choice for smoothies, spreads, or snacks. Generally, a jar of peanut butter costs between $3 and $5 and can last a long time, making it a convenient and economical protein source.
Nutritional Information (per 2 tbsp):
- Calories: 190
- Protein: 7g
- Fiber: 2g
5. Tofu
Tofu is an outstanding vegan protein source, containing about 20 grams of protein per cup. It’s incredibly versatile, adapting well to various recipes, from stir-fries to sandwiches. Prices vary, but tofu typically costs around $2 to $4 per block, making it affordable for many families.
Nutritional Information (per cup):
- Calories: 144
- Protein: 20g
- Fiber: 3g
6. Quinoa
Quinoa is often hailed as a superfood, providing a complete protein with about 8 grams per cooked cup. It is gluten-free and boasts a unique texture, making it an excellent addition to salads or as a base for bowls. While it’s slightly more expensive, usually costing around $4 to $5 per pound, its nutritional benefits are worthy of the investment.
Nutritional Information (per cooked cup):
- Calories: 222
- Protein: 8g
- Fiber: 5g
7. Green Peas
Green peas may be small, but they are mighty in the protein department, with approximately 9 grams per cooked cup. They’re budget-friendly, generally selling for about $1 to $2 per bag (frozen). Add them to soups, pastas, or rice dishes for an extra protein kick.
Nutritional Information (per cooked cup):
- Calories: 118
- Protein: 9g
- Fiber: 8g
8. Chia Seeds
While chia seeds are small, they pack a protein punch, providing around 5 grams per ounce (about 2 tablespoons). These tiny seeds are also rich in omega-3 fatty acids and fiber. With prices ranging from $4 to $8 per pound, they can be a bit more expensive, but their nutritional density makes them worthwhile.
Nutritional Information (per ounce):
- Calories: 137
- Protein: 5g
- Fiber: 11g
9. Hemp Seeds
Hemp seeds are a complete protein, containing about 10 grams per 3 tablespoons. They’re also an excellent source of healthy fats and essential vitamins. Their price ranges from $8 to $15 per pound, which may seem high, but a little goes a long way in boosting the protein content of smoothies, salads, or energy bars.
Nutritional Information (per 3 tbsp):
- Calories: 171
- Protein: 10g
- Fiber: 1g
10. Oats
Oats are not only a breakfast staple but also a great source of protein, offering around 6 grams per cooked cup. They are inexpensive, typically costing $2 to $4 per pound. Use oats in your morning porridge, smoothies, or baking for a nutritious protein boost.
Nutritional Information (per cooked cup):
- Calories: 154
- Protein: 6g
- Fiber: 4g
Conclusion
Incorporating these inexpensive vegan protein sources into your diet can help you maintain a nutritious, balanced, and budget-friendly vegan lifestyle. Whether you’re making delicious lentil soup, a tasty tofu stir-fry, or a wholesome quinoa salad, you can enjoy plenty of protein without overspending.
