High Protein Vegan Foods Tier List (BEST & WORST SOURCES)
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- čas přidán 29. 03. 2024
- In this video I go over all of the common high protein plant foods and rank them in a tier list, best to worst. I judge them on how much protein per calorie, how healthy, the cost, the taste and other factors. Some of these might surprise you!
Let me know if you agree with my rankings or what you would change! Did I miss any foods?
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#nutrition #veganfood #protein - Zábava
If anyone is reading my comment, know this: the reason Derek is one of the best plant-based influencers to follow is because he is an actual Certified Nutritional Practitioner - he knows his stuff. He's not just following trends or spouting pseudoscience. I've been following Derek for years now and I've never once thought "that sounds like BS" because he keeps things simple, honest, and actionable. Derek is the man!
Thanks so much! That means a lot to me. I appreciate it and try my best to give level headed advice and guidance.
YES DERRICK NOW HIS STUFF I FOLLOWED HIM FROM THE BEGINNING, WHAT A GREAT GUY
what an ass kisser
Agreed! That's why I love this channel. It can be for everyone.
That spirulina part was pretty dang😂🤣👍🤮
2:47 Beans
3:54 Chickpeas
4:31 Lentils
4:54 Legume pasta
5:36 Quinoa
7:12 Tofu
8:46 Tempeh
9:20 Edamame
10:01 TVP
12:20 Soy curls
13:23 Fava bean tofu
14:07 Hemp seeds
14:45 Peanut butter
15:30 Beyond meat
16:16 Mock meats
16:55 Seitan
18:17 Protein powder
19:06 Nutritional yeast
19:59 Spirulina
thank you 🙏
Thank you!
MUCH THANKS AND I TOOK A PICTURE OF THIS 👍🏾
Would be cool to get one of this but with the tiering instead of the normal order, If I have the time I will get around to it :)
@@lourenco3216 I can edit and add the tier for each protein source
Super duper meat eater here… Trying to transition to a more veggie based diet, with minimal meat and using egg white as my main protein source. I really want to try a vegetarian based diet, I love this channel!!
Would love for this to become a series - tier lists for different vitamins and minerals 👀
Ohhh good idea!
yeeeesssss. tier lists for nutrients are helpful for *everyone*
Yes! Idk why I love when stuff is ranked lol
Great idea!
@@Simnettnutritiondefinitely! I'm using Cronometer to see if I have some nutrients that tend to be lacking, and somehow, a Google search of "best vegan sources of B5" often leaves me more confused than anything (currently eating like 10 avocados per week because most sources are poor/I don't really like the other few decent sources, that can't be sustainable and I guess I need help 😮). Also, I don't know if you've already done a video about that, but most videos about nutrition focus on losing weight, somehow. A "Best Calorie (Dense) Sources Tier List", or just a video about "The Best Tips to Gaining Weight as a Vegan" would be amazing
Dude you are a blessing to the Vegan/Plant based community.
This mans consistency is what makes me respect him. Not just a fad man. He's dedicated to the vegan lifestyle. I appreciate that.
Yet he is juiced up on steroids to the brains.
What an excellent video concept! I watch these all the time when they’re about exercises and DnD character classes but never thought of doing a vegan protein one. Kicking myself! Nice job 👏👏👏
Thanks man! I thought it would be a fun idea, glad you enjoyed it!
it is now my dream to play D&D with HenchHerbivore
Seeing Paul and Derek chatting is like peeking into a little dream world.
I hope they do a video collab someday!
Love both of these guys. Vegan superheroes @BeccaB529
Wildcard suggestion: Peas. Since a lot of protein powders are pea protein
i skipped to the end and actually thought the green one WAS peas. can't be limas... gotta be edamame then. (i was vegan like 10 years. only made a shift for intense weight training because all the vegan body builders are eating protein powder like every meal. that can't be healthy. and it's so processed. i do everything plantbased that i can and just sub in humane certified foods because it was the only solution i could come by. it was really fkkng hard, though. came here wondering if there would be any stuff i hadn't thought of. nope... but tier lists are still GREAT!)
It doesn't have high amounts of all 9 essential amino acids. That's why they often mix it with rice protein, rice is high where peas are low and vice versa
I was waiting for that he missed peas
Love me some pea milk from Forager!
@@lurklingXDisappointed to hear you quit. Animal torture is NOT acceptable. Period.
This spring Beyond is only using avocado oil and cleaned up their ingredients. Looking forward to that.
Check out Plant Boss. Organic pea protein and they use Simply Organic brand seasoning. Superior to Beyond - no oil.
I was so excited for Beyond Meat when they first came out, because it tasted better than other meat alternatives and was a nice break from tofu and beans. But then I read the ingredient panel and ... I'd rather just eat meat at that point. x.x
I always appreciate a good kitty cameo in your videos. 😆
Best vegan protein break down I've seen. Also thank you for showing beans some respect. ❤🙂
Thanks, Derek! It's so refreshing to see someone taking the time to dispel old myths and tell it how it really is!
Thanks!
Eat meat.
Thank you, Derek & Crystal. Always helping so many people.
You inspire me in a way that might seem small, but is actually quite meaningful to me - you motivate me to go to the store. For someone dealing with anxiety/depression/etc., summoning the energy and will to handle basic tasks like grocery shopping can feel like a major feat. I tend to order food which is unhealthy and costly.
I am so glad I can help motivate you, that is really awesome. While I am here on your journey, you're the one making changes and doing hard things and you should be so proud of yourself!
I also have depression & anxiety at times. Sending you lots of love and hugs. Keep feeding yourself good food when you have the energy to shop and make it. XO
This is the best video I’ve seen on vegan protein!
I’m also definitely getting the protein powder you use!
It would be cool if you made a tier list on carb or maybe fat sources too.
Derek, my man,you an inspiration!! You are healthy,knowledgeable, kind and in dope shape!!!❤
This is such a helpful video! There is so much information and some stuff i didn't even know. Thank you for taking the time to make this video ❤
Derek, you are my health and mood Guru for a few weeks now from the moment I discovered you 💖
Thank you :)
I love all your videos as it’s a constant reinforcement of real life, simple things I can do to keep making healthier choices
I like this video. I saw that low key commercial for your brand of protein powder but quick and back to content. I like
I always enjoy your videos for their information and recipes, but your video editing is awesome. You really know how to keep the visuals interesting, to be relevant to what you're saying, and your cuts are so perfectly timed. Having worked on videos for years, I know how time-consuming it can be to produce quality videos week after week. You are killing it! Thanks for doing the work for our benefit!
Thank you so much, I appreciate that!
Imagine someone saying, “I appreciate this life-changing info but MOSTLY because of your editing skills!”
@@AzxVhystop trolling. Get back on the short school bus and stop licking the windows.
Let's go!
Great video, I'm bulking and while I know the routine a refresher is always welcome.
Awesome! thanks for watching and enjoy your bulk!
Dude! I had company this weekend and two of us are vegan. I am WFPB and my friend is a vegan - all processed foods. I made the pancakes from your comfort foods cookbook - first breakfast I made from it, and danguh, they were good! I am not a pancake eater but these changed my mind! I also made a chia berry compote to go on top. Even the non-vegans hoovered these in! I believe I am going to do a week from eating from your cookbook! Thanks for all you do for us WFPB eaters! You give knowledge, science and yumminess!! Much appreciated! Plus you and Crystal are just good people and that shines through! Thank you! ✌🏻
oh this is such a great video, i would love to see you rank best fats (omega sources if you will) and also best iron sources?
Your videos are the best. I was looking for something like this!
@@Alaskaventureswithbrodie You were looking for a list of incomplete proteins that are useless for cell building and regeneration? Then you found it, cause they are all terrible and it's why doctors tell pregnant women and children to stay away from a vegan diet. The word protein might as well be carbs, because without all of them in the equal proportion, that's what happens to proteins. You piss out the Nitrogen, and you're left with a carb molecule. Doesn't matter if the plant protein is full of Leucine because Leucine doesn't work without the rest of the essential amino acids. He also left out the bioavailability of these proteins. Meaning your body doesnt even know what to do with it. They're all F tier.
@@MrSinister718 why are you prancing around, bullying? We all make our own choices and am unsure why you feel the need to intrude on others’ comments along with Derek and Crystal’s hard work
@@taniellie Bullying? Good lord. Drink more soy.
@@MrSinister718 actually research shows that a vegan diet is healthy from pregnancy to end of life. Are you a scientist or a doctor? Do you follow all the vegan bodybuilders? You are just conditioned like I was conditioned to think that that’s how it supposed to be.
I love how your a positive certified nutritionist, not some doctor of some kind of person making people think of lies about the goodness of plants & wholefoods. You go by nutrition well studied evidence, & are a good person. Not like the people who are big on carnivorous/animal based diets saying plants are bad. Everything has a place in this world & for our bodies, but today's farming isnt how it once use to be decades ago. Im trying go more plantbased & sustainable not just for the world but for my own personal health. Thank you Derek for always keeping it real 💯 love your channel/yourself. Your someone id call a role model!!
Seems pretty accurate! Thanks for your efforts in putting this one together! ❤
Every time I make one of your recipes I'm full for hours and they taste so good! Thanks for all that you do.
What an informative video. Thank you Derek! ❤
Another great video with tons of information, thank you Derek!
Glad it was helpful!
Love this list. Good way to navigate all these new different proteins I keep seeing
Derek, great video! I found this extremely interesting and helpful. Thank you!
Thank you so much. I really appreciate your videos. As a new vegan. I learn a lot from you.
I rely on the information you give in these videos because you are actually a nutritionist and you give facts. You're the best!
That's sad. Not ranking them all F tier shows how little he knows about nutrition and protein bioavailability and how essential amino acids work.
@@MrSinister718 he’s literally trained, perhaps you can educate the rest of us on how those things work since you’re also bringing up negativity. 🙄
@@MrSinister718what's your point? Why would beans be in the "F"?
@@kristinashumadieva1529 i cant believe this info needs to be spoon fed. Facepalm. Well besides being a useless source of protein, just look at cultures where beans are prominent (do you wanna look like that?) Beans block the absorption of zinc, magnesium and other important minerals.
I rely on Dr. Chaffee’s advice. I was 8 years plant based. Dr. Chaffee changed my life. If you are still having various problems after years of eating “healthy “ time to keep an open mind and give the opposition a chance. I gave
Derek, thank you for this video. It's informative, super clear, practical, and entertaining. A very good refresher for me as well. I'm going to keep this handy for the people who ask me where I get my protein from.
Great video Derek! Thanks for doing all the research for us! 🙌🏼
I LOVE this video and style of delivering information. Side note: I watched this while eating an entire block of tofu cooked up a la Rainbow Plant Life's scramble recipe.
I have been generally following the rule of eating enough calories from a variety of plant sources and otherwise not paying attention to my protein intake. But I'm also post-menopausal--yep, you definitely got a share of us olds who are super fans 😂--and wondering if making a little bit more of a protein effort would help with some of the new feels I have going on thanks to 'The Change.' lol Your timing is excellent and, as always, your delivery is delightful.
oh definitely. women should consume more protein as they age. our bodies go through so so much!
Respectfully, Derek is looking stacked! I will take any advice about protein and muscle synthesis from this man
Interesting. I've never heard the term "stacked" applied to a man. Only to women.
Another great video, Derek - thanks! I appreciate all the research and work you do to put it all together. I'd love to see you also do a protein-level tier just for greens (i.e., kale/other greens, string beans, etc.). Again, thanks!!
I absolutely love this video and appreciate all of your key information. I had a really hard time with the TVP texture and now that I know it’s processes with products from the oil industry I definitely will not be buying that again when there are other less processed protein options! Thanks Derek
Best vegan influencer 🤍
He's not vegan he's plant based
@@veganchiefwarrior6444 Really? I thought he was vegan all the way. What non-plant based stuff does he eat?
How is he not vegan? 🙄
@@Mama24loves Don't feed the troll. That guy is a gatekeeping jerk, and always bombs into Derek's comments to attack him and other people. He thinks Derek isn't vegan because he doesn't feed his cat vegan cat food. You can't make this stuff up.
@@dustyoldhat you’re right. I should know better. I just hate seeing stuff like this.
Great video!!!! Thanks for sharing all this great info with to us :)
Thanks for watching!
This video is an eye opener. Thank you Derek!
Derek Thank you I've been following you for years and you've only gotten better. your story is inspiring. Keep it up !
Brilliant idea! I will send it to all my friends when they will ask me about protein.
or you could just tell them there actually is protein in everything. that one shuts them up good sometimes LOL. a varied diet gets you very far you can tell them. or just say "quinoa is a complete protein." that drops mouths open.
Toor Dal, (aka split pigeon peas, a legume) used in Indian and other Asian & African recipes, has 22 grams of protein per 1/2 a cup (100 gram) serving, 0 fat and a whopping 9 grams of fiber. it's also a leucine super-star at 1.6 grams per 1/2 a cup serving. My local Costo sells it. It's also very affordable and highly shelf stable. (Almost any online, or local, Indian or East Asian grocery should also carry them.) Enjoy!
This was great info! Just what I needed. Thanks for the value you bring, appreciate ya!
The only vegan channel I need to follow. Thx for all you do, truly appreciate it more than you know.
Cannot tell you how awesome this video is and how helpful / informative. Thanks Derek. Best channel on CZcams.
Very helpful 😊 I can show this to all the sceptics who ask me where I get my protein 😅
Thank you, thank you, thank you, Derek! Exactly the info I’ve been looking for!
What a great video! One of my favorites from you!
Excellent video, thanks for taking the time for doing this.
Great idea for the video! I appreciate the research effort that went into it 💚
Thank you! that means a lot :)
The spirulina face😂 Also love the kitty cameos
Always appreciated your content, Derek. Very informative and easy to follow. Forever a subscriber! :)
I think one of the biggest things I've learned from you and all of the podcasts I've listened to with Dr. Greger, Dr. Barnard & Dr. Bulsiewicz, is that you can be on a WFPB diet and get enough protein without having to go out of your way to count your protein. So many people recite the 'HoW dO yOu GeT eNoUgH PrOtEiN' meanwhile they're eating ultra processed food and, shockingly to them, not getting enough protein. Thanks for always being awesome.
Trying to get my son on 100% plant based. He is a very active teen athlete. with trainers constantly telling him to eat lots of meat to grow muscle. Seeing you, a young man who is muscular and energetic hope will help me to influence him. Thank you sooo much for what you do. God bless.
It's proven meat is better. Hands down
He doesn't look like he has endurance.
@@bobsam5982in what ways are meats better? (Other than taste and B12)
@@Man_in_a_Gucci_Suit meat is far superior, eggs and red meat are some of the most nutritional foods you can eat
@@bobsam5982 Both omnivorous and plant-based whole food diets (in the context of an active lifestyle) are equally healthy. But veganism doesn't require directly financially contributing to the exploitation of animals. It's a no brainer IMO.
Excellent information! 🌱💚 Thank you for this source and all of your work going into it. I’ll copy chart to the inside cover of your cookbook I printed out for myself.
Derek, this is the very first video of yours that I have watched. I have to say, your energy is amazing. You seem genuinely happy and so full of life! It made watching this video actually enjoyable and I learned a ton. Thank you!
❤The cats on the background 😂😅!!!
Tofu is my favourite protein source. But except for seitan, Pvt and soy curls, I usually consume the rest of the foods on the list. The mock meats make me sick every time I eat them and I always promise myself I won't buy them anymore but they are delicious 😋🤤. So I have them at least once every two months or so. Most of the time I eat lentils, beans and tofu.
Thanks for this video! Super interesting!!!
Thanks for watching! I appreciate it :)
Interesting and thank you in helping me with more vegan sources that I definitely did not know about to add to my food choices.
I love the clip of you trying to down that spirulina! So funny :D Thanks so much for putting this together, for us. I'm sure that it took a ton of time to do the research and create all of those graphics. It's really cool to see it all laid out, like that, and much appreciated. Blessings!
Nice one Derek, spot on, you mentioned all the protein sources I hoped for, even seitan....Brilliant video 😃
Nice, please do more of these :D
Haha that would be fun but I don't know what else I could do
OMG THANK YOU for revealing the truth about quinoa and hemp seeds! lol! I'm so tired of people proclaiming how HIGH in protein it is and I'm always like "meh, not really." p.s. I freaking LOVE tempeh and like it more than tofu. I marinate it in soy sauce and maple syrup and garlic and pan fry. NOMNOMNOM
Thank you. I needed this information and I respect your advice.
This is a great video! Including leucine was very helpful, thank you for that! Please do more tier lists!
I'm 57, a lifelong vegetarian (98% vegan, not giving up local honey, or cruelty free wool, ever), and I've eaten beans as a protein source my entire life, and I'm still the same weight I was in my 20's. I haven't seen the fava bean tofu in my area yet but will def be looking for it, Thanks! ~Team Tempeh lol 😉
That's awesome. Yea, I haven't seen that tofu brand either, boo. Team tempeh as well lol. Luv tofu and chickpeas as well. 😊
Me, too, but until last summer, I ate all the crud considered vegan/vegetarian as well; processed “foods”, sweets, artificial sweeteners, caffeine, etc.
Bean crew checking in. I love beans. 🫘💪🌱
That is such a cool video! Thank you as always for creating very interesting and entertaining content. 🤗
This was very informative, thank you!!!
Great list! If I made this list then Nutritional Yeast would go higher as I feed vegan kids every day and often make a cheese sauce substitute with Nutritional Yeast that uses four heaping tablespoons in one pot. Generally it's used to make vegan Mac & Cheese which my kids cheer about and I love and after filling half a plate per kid I eat right out of the pan. One great thing about Nutritional Yeast is the extremely high B vitamin content (around 700% B12) in one serving! So I know if I serve that about twice a week and make sure they have plant milk on the off nights the B vitamins are totally covered!
Agree! I love the taste of Nutritional Yeast and use it for the B12 I get from it.
I think the "issues" with TVP are actually so minor if your diet is overall balanced that I would put it in S tier, frankly. Its just so high in protein and it's still a plant based food. Yeah, it's not as nutritious as whole soy beans, yeah, but neither is tofu, for that matter, so I would not be worried about it as long as your diet contains good amounts of fiber rich foods + fruit and veg, personally.
Thank you. This is a very good list. Surprised a bit on some of these to be honest.
Thank-you, this is so helpful!!
Fava beans cause a big spike in blood pressure in some individuals. It's wise to check your BP after you consume them to be certain that you have no ill effects.
A nice chianti will offset thar
PSA.
Although there is debate over whether soy itself affects hormones, a large amount of soy crops in the US, Canada, and Australia is contaminated with an herbicide called atrazine. Atrazine is a known endocrine disruptor. It is literally banned in some countries due to its known harmful effects. Meanwhile, it is the 2nd most common herbicide in the US.
Just something some people may want to take into consideration when evaluating protein sources.
Most soy sold in stores is organic, and organic foods cannot be sprayed with synthetic pesticides. Almost all non organic/gmo soy is fed to livestock. Still, something to be aware of.
soy does not affect hormones in any bad way. its an old myth because of non-human studies. there is "new" (2-3 years old) data on that topic showing it is beneficial.
@@maddinek Just to be very clear, I'm not referring to soy itself as affecting hormones. My focus is on the 2nd most used herbicide in the US, a known endocrine disruptor, being used on the vast majority of soy crops in the US.
Wow this is the best and I am even sharing it with my naturopath to share with patients. ❤
What a great video! Thanks Derek.
I was saddened by peanut butter. Great video, we do eat some mock meat. It helped me go vegetarian and then vegan.
I know, I thought peanut butter would have more protein too! Oh well, I'm still gunna eat it lol
@@Simnettnutrition me too lol
My hack for peanut butter is to mix it with PB2 to increase the protein/calories ratio.
Great video dude but if I may allow me to make a correction. Tempeh has a lot more protein than tofu. According to cronometer for example extra firm tofu has 13.3 gr per 100gr and tempeh 20.3 gr per 100gr. Other than that keep those videos coming!
Tempeh is far superior than tofu. Not just protein, but also other vitamins and minerals. Not sure where he got his info from.
@@KasKade7I always considered tempeh a superior protein source to tofu. Surprised Derek didn't put tempeh into S tier, but Seitan did?
He was ranking them per 100cal, not per grams. So tempeh is probably higher in calories per 100gr than tofu. I dont have any in front of me so I can’t check sorry. But I think that’s the explanation
@@loraklorak3268 yep that's fair, just thought tempeh would get some bonus points for being minimally processed, fermented and easily digestible
@@loraklorak3268Oh yes I didn't even realize he was talking about calories. Why would he rank them like that in the first place? 100 gr tempeh is 192 calories and 20.3 gr protein. Tofu is 110 calories and 13.3 gr of protein. Yeap that is the explanation ;)
Damn the meals that you put together to show the protein sources look really tasty!
Good job on your choice to compare these in grams of protein per 100 cals. I’ve done this for years when comparing foods and it always kind of drives me nuts that more people don’t do this. It’s the best way to actually compare foods and their macros for real world use. You just got a new subscriber!
Thank you for all your hard work. Just remember that it all of us vegans aren’t body builders. So according to Gregor older vegans need 55-65 g.
Really appreciate your videos.
Refuse to eat Impossible Meat or Beyond Meat. Thank you!
this is a great idea to compare proteins with calories (and not the weight), why didnt i think about it earlier ?! Good video, thank you
This was super helpful thanks for making this video!!
Huge Butler soy curl fan here. When my kids became vegan in middle school, about 15 years ago, I dove into plant based cooking, but didn’t discover soy curls until years later. I now have a whole folder of fabulous soy curl recipes and actually get cravings for many of them and reliably impress guests and family. An added benefit: it will keep you REALLY REGULAR. If you haven't tried them you can order online. And feel free to soak for longer than the recommended 10 minutes... I usually do.
If I have to eat 1000 Calories of nut butter to get enough protein.. ill do it
Just make sure you don’t have high cholesterol.
I have this kinda lifehack where I get PB2 or some other defatted peanut butter powder and mix it into a jar of organic peanut butter. Makes it a bit thicker and ups the protein/calorie ratio
@@stuartblevins891 that's a great idea ty, I can usually never be arsed with the powdered stuff so that would help for sure
So happy you included the fava tofu! I put it in my freezer burritos
Saving this video. Thank you Derrick!
How is Crystal celebrating you during short king spring 🌱
😂😂😂 bro... You can't say that 😂😂😂
@@veganchiefwarrior6444 short kings need to be celebrated too trust me I am a short king
I mean no offense mr simnett I only wish to spread short king awareness
@@lamuragliat don't do that lol short king spring 😂 your making a mockery of yourself that's like saying how's your girlfriend celebrating small willy winter 😂
@@veganchiefwarrior6444 🤨 ❓
Excellent video. Really enjoyed it. Thanks.
Best video about vegan protein I have seen on CZcams 👌👌thank you !!
Awesome video! Incredibly valuable. Thank you!!
Was literally researching this exact information, so glad I don't have to make spreadsheets myself, can just watch and learn.
Thank you, Derek! Awesome vid!
Great ideas and recipes 🥰 Thank you so much for sharing!
Very helpful for us Orthodox who find discipline in the gym while fasting! The best video out there, thank you!
Really great video Derek! I had to screenshot your protein and leucine graphs. You should put them together in a graphic to share! Very helpful :)