Lysine is one of the essential amino acids, and it’s one of the most challenging to obtain through a plant-based diet.
It’s crucial to ensure you’re consuming enough lysine, as a deficiency may not be immediately noticeable, but over time, it can lead to major health problems.
It’s worth noting that a person can meet their protein requirements but still not meet their amino acid requirements. For example, a person could meet their protein requirements by consuming ten cups of brown rice. However, they wouldn’t satisfy their lysine amino acid requirements, as brown rice is not high in lysine.
The Role of Lysine
- It plays a role in forming collagen, which is essential for bones and connective tissues such as skin, tendons, and cartilage.
- It helps the body produce carnitine, which converts fatty acids into energy and also lowers cholesterol levels.
- It assists the body in absorbing calcium, zinc, and iron.
Deficiency Symptoms
- Fatigue
- Dizziness
- Muscle depletion
- Agitation
- Lack of concentration
- Red eyes
- Osteoporosis
Lysine Vegan Diet Food Sources
An adult requires around 38 mg of lysine per 1 kg of body weight.
Tempeh
- Tempeh is a fermented soy product made from soybeans. The fermentation process provides benefits for the digestive tract. Tempeh has a nutty taste and is commonly used in stir-fries and salads.
- One hundred grams of tempeh provides about 18.2 grams of protein and 800 mg of lysine (1).
Lentils
- Lentils are the quickest legume to cook from dry, making them very convenient. You can add them to curries, soups, and stews.
- 100 grams or 1/2 cup of cooked lentils provides about 7.3 grams of protein and 530 mg of lysine (2).
Chickpeas
- Chickpeas are a versatile legume that can be used in curries, soups, stews, dips, and as a snack.
- 136 grams or 1/2 cup of cooked chickpeas provides about 6 grams of protein and 400 mg of lysine (3).
Quinoa
- Quinoa contains all the essential amino acids, making it the only grain (technically a seed) that is a complete protein. It can be used in various ways, including for breakfast, stir-fries, and salads.
- 185 grams or 1 cup of cooked quinoa contains about 8.1 grams of protein and 442 milligrams of lysine (4).
Rolled Oats
- Oats are cheap and easy to use making them a vegan staple.
- 45 grams or 1/2 cup uncooked oats contains about 5.6 grams of protein and 242 mg of lysine (5).
Pumpkin Seeds
- Pumpkin seeds are another vegan must. Whilst being a fantastic protein source they are also high in zinc and iron. Pumpkin seeds can be added to smoothies, salads and porridge.
- 1/4 cup of pumpkin seeds contains about 8 grams of protein and 360 mg of lysine (6).
Soy Milk
- Soy milk has slighty nutty taste, it works well with coffee, smoothies and baked goods. It’s often fortified as well with calcium.
- 1 cup of soy milk is about 7.9 grams of protein and 320 mg of lysine (7).
Pea Protein Powder
- Real foods are always better than powders. However, sometimes convenience trumps. Pea protein can be added to smoothies, oats and baked goods.
- 1 serve is approximately 20 grams of protein and 1600 mg of lysine.
In Summary
It is important to ensure that you meet your lysine requirements by incorporating foods that are rich sources of lysine in your diet. Understanding the basics and using a few simple tips will help you plan your meals more effectively.
- Make sure you consume enough calories each day. If you don’t eat enough, you won’t meet many of your nutrient targets, including protein or the various amino acids.
- Include a variety of foods in your diet and aim to have two servings of legumes daily. Variety ensures you are constantly being exposed to different nutrients and less likely to fall deficient.

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