Tag Archives: protein

Where Do Vegans Get Their Iron?





I do apologize that this article was a day late. As we all know, life got in the way and prevented me from finishing on top (also why there is no Throw Away Fic this week).

Better late than never though, right? Especially when it comes to learning about nutrition. This is the third installment of my Vegan Nutrient Collage series.

It’s not as common to get questions about iron, but it’s still good to bust myths. Most people know iron is in blood, so I understand the logic of ‘animals have blood, I should eat them to get iron’, but luckily for us, iron isn’t only found in blood. It’s in all kinds of plants, too!

Take a look for yourself:

AterImber.com - The Veg Life - Vegan Nutrient Collage Series - Where Do Vegans Get Their Iron?

Starting in the top left corner, going clockwise:

  • Lentils 6.6mg
  • Soy Beans (29.2mg)
  • Chickpeas (12.5mg)
  • Red Kidney Beans (15.1mg)
  • Oatmeal 29.9mg
  • Fortified Cereal 18mg
  • Quinoa 6.3mg
  • Brown Rice  .8mg
  • Spinach 6.5mg
  • Swiss Chard 4mg
  • Kale 1mg
  • Swiss Chard .2mg
  • Sesame Seeds 21mg
  • Sunflower 7.4mg
  • Cashews 6.7mg
  • Peanuts 6.7mg
  • Pistachio 4.8mg
  • Pumpkin Seeds 2.1mg
  • Tofu 13.2mg

With only needing 16-18mg (a bit more if you’re a menstruating woman) it’s really not that hard to get all the iron you need. As long as you eat a balanced diet, you shouldn’t have trouble getting any of the essential nutrients you need to survive.

This will be the last entry of the Nutrient Collage series for this year – but don’t worry, I’ll continue the lesson into the new year!

Next month is Halloween – the spookiest time of the year! Not to worry vegans – there’s plenty of Halloween treats we can still enjoy! Next month I’ll give you Surprising Vegan Chips so you can get your snack on. Until then, check out my Surprising Vegan Halloween Candy collage and start stocking up!


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Where Do Vegans Get Their Protein?




This might just be the oldest question in the book there is pertaining to veganism. Even before going vegan, I knew protein wasn’t just in meat – it honestly baffle’s me that some people think that.

However, if you are genuinely wondering, yes, plants have protein, sometimes even more so then animal products!

This new Vegan Nutrient series will be focusing on just that – vegan sources of nutrients. This series is for any new vegans, the veg curious, and any/all family members/friends, etc. who are concerned for the well-being of the vegan they know.

I decided to start with protein, as this is still the #1 question most vegans get asked about. Next to calcium, iron and B12 (which I’ll also be covering)

So, to put your minds at ease, and to give you a nice easy to read poster (perhaps you can print it out and tape it somewhere for ease of access?) here are the top 23 sources of protein for vegans: (per 1 Cup)

AterImber.com - The Veg Life - Vegan Tips - Where Do Vegans Get Their Protien Collage - vegan food, vegan nutrients, vegan facts

Starting from the top left corner, going clockwise:

  • Seitan 62g
  • Tempeh 41g
  • Tofu 11g
  • Peanuts 56g
  • Almonds 48g
  • Pistachios 48
  • Cashews 40g
  • Brazil Nuts 32g
  • Walnuts 32g
  • Soy/White Beans 29g
  • Black 15g
  • Kidney 13g
  • Pinto 12g
  • Garbonzo Beans 12g
  • Buckwheat 24g
  • Lentils 18g
  • Quinoa 9g
  • Peanut Butter 50g
  • Peas 9g
  • Spinach 5g
  • Raisins 5g
  • Sunflower 40g
  • Pumpkin 64g

As you can see, and will hopefully continue to see throughout this series, there are many different plant sources of protein, and all the other essential nutrients needed to survive. Also, with people only needing roughly 40-60g of protein per day, there shouldn’t be any problems in getting enough.

Hopefully these collages will help put your mind at ease that a vegan diet has all the nutrients you need – minus the cruelty! (This is just one video about what happens to chickens, don’t worry – there’s videos for cows and pigs, too.)

Also, in case you were wondering: ‘Humane’ slaughter is a lie.


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