As you probably know, protein is essential to build and repair tissues, hormone and enzyme
production and help sustain the energy provided by carbohydrates. However, many people have the misconception that plant-foods do not contain enough protein.
In this blog, I will review 21 best sources of plant-based protein that will support recovery and repair and contribute to a healthy, well-balanced plant-based diet.
When people find out I eat a 100% plant-based diet the first question they ask is, “where do you get your protein?” I used to be offended by this question because it seemed so silly.
I quickly realized that it was because people know very little about where protein comes from. Now I love this question because it gives me the chance to educate people on what plant-foods contain more than enough protein.
Understanding where your protein, and other nutrients, are coming from is just one of the important steps in making the switch to Living Meatless.
How much protein to you really need?
Think back to high school biology. Do you remember learning about plants, how the cells function and what they are made of? It is a very simple concept: anything with a living cell contains protein, or amino acids, which are the building blocks of protein. So, all living food , including plants, contain protein.
You might be thinking…”what about the starving kids in the world?” They are protein deficient. Yes, they are because they are starving!
Anyone who lacks sufficient calories to sustain basic metabolic functions will be protein deficient but if you eat a well-balanced diet that includes fresh, living fruits and vegetables it is unlikely you will be protein deficient.
If you have ever tried to eat a vegan diet and found your energy levels plummet this is usually because you have not eaten enough calories, not because you are low in protein. Remember, we can eat more easy-to-digest living foods because they are lower in calories and move through the digestive system much faster than dense, dead food.
Think about some of the largest mammals like gorillas, elephants, and hippopotamus. They are herbivores and eat nothing but plant foods yet they are strong, powerful and seem to have more than enough protein in their diets.
According to the dietary reference intake suggestions the average person requires about 0.8 grams of protein per pound of body weight and should make up about 25% of the total diet (depending on the resource, and your personal goals, these numbers may vary).
Research shows that strength trained athletes only need up to 1.8 grams of protein per pound of body wight as opposed to 6-10 grams per pound of carbohydrates.
Although protein is essential for optimal health it is not the most important macronutrient, despite popular belief.
Plant-based protein is rich in easy-to-digest protein. Actually, about 75% of the amino acids, or protein, found in plant-based foods are usable by the body. Whereas, only 25% of the amino acids in meat are usable … the rest is eliminated as waste or sits in the digestive tract causing digestive distress and toxic back-up.
That is why many athletes, and active health seekers, are switching to plant foods for all their micro and macro nutrients needs.
21 Best Sources of Plant-Based Protein
This list will give you a great idea of some of the best sources of plant-based protein. Ensure to eat a variety of different kinds to get the full-spectrum of essential protein requirements.
1) Edamame: 18 g per 1-cup serving (cooked)
This super healthy food is rich in complete protein and is the pure soy bean and a delicious appetizer. Many people are scared of soy due to the bad press; however, it is one of the richest sources of complete plant-based protein. This food is perfectly safe, and nutritious, when eaten organic and non-GMO.
2) Tempeh: 16 g per 3 oz serving
This plant-based food is made from fermented soy beans, which makes it more easily digestible than tofu. Tempeh has more fibre than tofu and is a popular choice for vegetarians and vegans as it is versatile and used as a meat replacement. This food is best eaten organic and non-GMO.
3) Tofu: 8 to 15 g per 3 oz serving
This is a classic plant-based food that is made from curdled soy milk. It is not as high in protein as tempeh but is often preferred as it can be easily used in sweet or savoury dishes. Choose organic and non-GMO varieties of tofu to reduce health problems due to pesticides and other issues that come from eating GMO foods.
4) Lentils: 9 g per ½-cup serving
Lentils are high in fibre, protein and low in calories. Lentils are often used as a meat alternative and easily transformed into delicious dips and other recipes. Eaten often they have been shown to reduce cholesterol and heart disease.
5) Black beans: 7.6 g per ½-cup serving (cooked)
Black beans are packed with fibre, protein and vitamins and minerals. Black beans are a great substitute for ground beef in chilli and fajitas.
6) Peanuts: 7 g per ¼-cup ( 2 tablespoons) serving
Peanuts and peanut butter are not only high in protein but this food is also a favourite for many. Spread onto a slice of whole wheat bread with jam and you have a complete protein meal.
7) Wild rice: 6.5 g per 1-cup serving (cooked)
Wild rice is a protein rich, complex carbohydrate source that has a nutty taste and chewy texture.
8) Chickpeas: 6 g per ½-cup serving
This delicious, protein rich bean is a favourite for hummus makers and lovers. Spread hummus on a piece of whole wheat bread and top with avocado, celery, Veganaise, salt and pepper and serve as a chicken-less salad sandwich.
9) Almonds: 6 g per ¼-cup serving
Almonds are not only a great source of protein they are also rich in vitamin E, magnesium and calcium.
10) Chia seeds: 6 g per 2 tablespoons
Chia seeds are rich in protein and omega 3 fatty acids, which signals your body to burn fat rather than storing it.
11) Sunflower Sprouts: 6 g per 1/4 cup serving
Sunflower sprouts are very high in protein and other essential vitamins and minerals. These sorts are easy to grow and make a great addition to any salad or sandwich.
12) Steel-cut oats: 5 g in ¼-cup serving (dry)
Steel cut oats are a good source of protein but are probably better known as a complex, fibre rich carbohydrate. Steel cut oats tend to keep more stability in the blood sugar than rolled oats.
13) Cashews: 5 g per ¼-cup serving
These tasty nuts are used often in raw plant-based food recipes. They are very creamy and rich in vitamin K and magnesium, which help build strong bones. Cashews are the perfect nut for making raw vegan cheesecake.
14) Pumpkin seeds: 5 g per ¼-cup serving
Pumpkin seeds are rich in magnesium, zinc and omega 3’s. They are a perfect addition to any salad, breakfast cookie or trail mix.
15) Spirulina: 4 g per tablespoon serving
Spirulina is an algae that is amongst some of the richest sources of protein and omega fats in the world. It is a nutrient dense food that is easily added to smoothies.
16) Potatoes: 4 g in 1 medium white potato
Potatoes are often tough of as being a food that is “bad” or low in nutrients but they are a good source of protein and are high in potassium. Eat them roasted, mashed or scalloped.
17) Spinach: 3 g per ½-cup serving (cooked)
Although 3 grams of protein doesn’t seem like much the protein in greens is very bioavailable in the body, which means it’s very useable in the body without much waste. Lightly steamed spinach will help to release the protein in even better! Popeye had it right…it does a body good!
18) Corn: 2.5 g per ½-cup serving
Corn is often thought of as a useless starch but if you pair it with other veggies and legumes it helps round out a well-balanced complete protein meal. For the healthiest option choose non-GMO and organic corn.
19) Avocado: 2 g per ½ avocado
Avocado are a fatty fruit rich in healthy mono-unsaturated fats and a little protein. This food is the perfect addition to a sandwich, topping for a salad, blended for salad dressing or mashed to make guacamole.
20) Broccoli: 2 g per ½-cup serving (cooked)
This delicious veggie, or as some people call it “little trees” is very high in fibre and has some protein content. Broccoli has been proven to to high in anti-cancer properties….especially broccoli sprouts.
21) Brussels sprouts: 2 g per ½-cup serving
These veggies are often given a bad rap for not having the best taste. However, when lightly steamed or stir-friend and topped with a delicious sauce such as a pomegranate balsamic they are a healthy delight high in potassium and vitamin k.
In Conclusion
Whether or not you decide to embrace a fully plant-based diet you can still benefit from the high quality nutrients in plant-foods. So, begin to experiment with these ingredients, if you haven’t before, and watch how your body and health transforms.
Until next time!
Namaste,
Rachel Joy Olsen, BSc., MBA
Vegan, Author, Health & Wellness Coach
Read my “Frog Killer To Compassionate Vegan” story