Vegan Sources of Lysine

Learning about vegan sources of lysine can be helpful if you’re following a plant-based diet. Whether you’re a seasoned vegan or just beginning your plant-based journey, recognizing lysine-rich options like tofu, tempeh, quinoa, and legumes may help you maintain a balanced diet.

Nutritious Vegan Lysine Sources

Lysine, an essential amino acid, plays an important role in protein synthesis. These vegan lysine sources contribute to a balanced and nutritious diet for anyone following a plant-based diet.

1. Tempeh

Lysine-rich tempeh triangles on a white plate.
Tempeh

Tempeh, a fermented soy product, contains a substantial amount of lysine, making it a great addition to plant-based diets where lysine-rich foods may be limited. Incorporating tempeh into meals can contribute to meeting your lysine requirements.

Tempeh Lysine Content

According to the USDA National Nutrient Database, tempeh contains 0.908 g of lysine per 100g.

2. Tofu

Tofu is one of my personal favorite vegan sources of lysine. It’s versatile and can be included in various savory or sweet dishes to boost your lysine intake.

Tofu Lysine Content

According to the USDA National Nutrient Database, firm tofu contains 0.883 g of lysine per 100g.

3. Lentils

A pile of dried lentils.
Lentils

Lentils are another good vegan source of lysine. Packed with plant-based protein, lentils are a great addition to a wide variety of dishes, from hearty stews to flavorful salads. Incorporating lentils into your diet not only provides a lysine boost but also adds nutrients and fiber.

Lentils Lysine Content

According to the USDA National Nutrient Database, cooked lentils contain 0.63 g of lysine per 100g.

4. Edamame

Edamame, young soybeans harvested before ripening, are another excellent vegan source of lysine. Including edamame in salads, stir-fries, or simply enjoying them as a snack provides a tasty means to ensure adequate lysine intake while following a plant-based diet.

Edamame Lysine Content

According to the USDA National Nutrient Database, edamame contains 0.745 g of lysine per 100g.

5. Quinoa

Quinoa, a versatile pseudo-grain, is a good vegan source of lysine. This nutrient-dense seed not only contributes to lysine intake but also offers a complete protein profile, making it a great addition to a plant-based diet. Incorporating quinoa into salads, bowls, or using it as a side dish adds lysine as well as fiber and other nutrients.

Quinoa Lysine Content

According to the USDA National Nutrient Database, cooked quinoa contains 0.239 g of lysine per 100g.

6. Chia Seeds

Chia seeds, renowned for their omega-3 fatty acids and fiber, are another valuable vegan source of lysine. Including chia seeds in plant-based dishes such as smoothies, puddings, or as a topping for salads can boost lysine intake while providing protein, fiber, and nutritious fats.

Chia Seeds Lysine Content

According to the USDA National Nutrient Database, chia seeds contain 0.97 g of lysine per 100g.

7. Hemp Seeds

Hemp seeds are one of the top vegan sources of lysine. As many plant-based options may lack lysine, incorporating hemp seeds into a vegan diet can address this nutritional gap.

Hemp Seeds Lysine Content

According to the USDA National Nutrient Database, hemp seeds contain 1.28 g of lysine per 100g.

8. Pumpkin Seeds

Shelled pumpkin seeds on a white plate.
Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are another good vegan source of lysine. Rich in this essential amino acid, pumpkin seeds contribute to supporting protein synthesis and maintaining a balanced nutritional profile in plant-based diets.

Pumpkin Seeds Lysine Content

According to the USDA National Nutrient Database, pumpkin seeds contain 1.39 g of lysine per 100g.

9. Black Beans

Black beans are a tasty addition to vegan diets and provide a good source of lysine. Black beans can be incorporated into a variety of delicious vegan dishes, such as salads, soups, and burritos, adding both flavor and a lysine boost.

Black Beans Lysine Content

According to the USDA National Nutrient Database, black beans contain 0.608 g of lysine per 100g.

10. Amaranth

Amaranth seeds are another good vegan source of lysine, contributing to a balanced amino acid profile in plant-based diets. Incorporating amaranth into meals like porridge, salads, or as a side dish adds is a tasty way to boost your lysine intake.

Amaranth Lysine Content

According to the USDA National Nutrient Database, amaranth grains contain 0.747 g of lysine per 100g.

11. Peanuts

Peanuts are one of the most accessible vegan sources of lysine. Whether enjoyed as a snack, in nut butter form, or incorporated into various dishes, peanuts contribute both flavor and lysine to plant-based meals and snacks.

Peanuts Lysine Content

According to the USDA National Nutrient Database, raw peanuts contain 0.926 g of lysine per 100g.

12. Chickpeas

Chickpeas, also known as garbanzo beans, are one of the most versatile vegan sources of lysine. Including chickpeas in your meals adds a good amount of this essential amino acid. Whether used in salads, curries, or blended into hummus, incorporating chickpeas into a plant-based diet is a great way to boost lysine intake.

Chickpeas Lysine Content

According to the USDA National Nutrient Database, cooked chickpeas contain 0.593 g of lysine per 100g.

13. Kidney Beans

Kidney beans are an another good vegan source of lysine. You can incorporate kidney beans into dishes like chili, salads, or stews to not only boost the lysine content but also enjoy their flavor and satisfying texture in vegan recipes.

Kidney Beans Lysine Content

According to the USDA National Nutrient Database, cooked kidney beans contain 0.595 g of lysine per 100g.

14. Spirulina

Spirulina is another good vegan source of lysine. This blue-green algae not only offers a significant lysine content but is also rich in many essential nutrients. Adding spirulina to smoothies, snacks, or other recipes can boost your lysine intake.

Spirulina Lysine Content

According to the USDA National Nutrient Database, dried spirulina contains 3.02 g of lysine per 100g.

Vegan Lysine-Rich Recipes

If you’re looking for lysine-rich vegan recipes, here are some easy and delicious ones to try.

1. Tempeh Chips

Triangle shaped tempeh chips on a white plate.
Tempeh Chips

These lysine-rich tempeh chips are quick and easy to prepare. Tempeh Chips Recipe

2. Simple Marinade for Tofu

Triangular cut cooked marinated tofu pieces in a bowl.
Marinated Tofu

Transform bland tofu into a craveworthy, lysine-rich meal. Tofu Marinade Recipe

3. Black Bean Chocolate Cake

A slice of frosted chocolate black bean cake.
Chocolate Cake Made With Black Beans

This lysine, rich black bean chocolate cake is so decadent and perfect for special occasions. Black Bean Chocolate Cake Recipe

Wrapping Up: Vegan Lysine Sources

By incorporating lysine-rich foods such as legumes, quinoa, and tofu, you can meet your nutritional needs while enjoying tasty meals, snacks, and treats. So add some of these vegan sources of lysine to your grocery list and test out a few new recipes!

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