Vegan Protein Sources: Tofu vs Tempeh vs Seitan vs Lentils
A plant-based protein comparison chart comparing protein, net carbs, and culinary applications.
| Protein Source | Protein /100g | Net Carbs /100g | Primary Culinary Use |
|---|---|---|---|
| Extra Firm Tofu | 17 g | 1.5 g | Stir-fry, grilling, baking, blending |
| Tempeh | 20 g | 4.0 g | Salad crumbles, mock bacon, stews |
| Seitan (Wheat Gluten) | 75 g | 14.0 g | Meat alternatives, roasts, vegan steaks |
| Green Lentils (Boiled) | 9 g | 12.0 g | Soups, stews, vegan burgers, salads |
Maximizing Plant-Based Protein Intake
For those on vegan diets, getting enough high-quality protein is vital. Complete proteins contain all nine essential amino acids.
FAQ
Is seitan gluten-free?
No, seitan is made almost entirely from vital wheat gluten, which is the main protein of wheat.
What is the nutritional difference between tofu and tempeh?
Tofu is made from soy milk. Tempeh is made from fermented whole soybeans, giving it a firmer texture and higher fiber.