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Vegan Protein Sources
by Thomas Stearns Lee, NMD, October 11th , 2004

Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another.

Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:


Soy foods, such as tofu, tempeh, miso, and soy milk

Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them

Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins

Beans and legumes, especially when eaten raw

Spirulina and chorella (blue-green algae), which are over 60 percent protein

Common Sources of Essential Amino Acids
Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.

Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.

Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.

Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.

Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).

Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.

Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.

Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

Information Courtesy of www.naturodoc.com