Plant-Based Protein

It is often thought that a plant-forward diet can’t provide the daily nutritional requirements for protein. But in reality, there are plenty of plant-based foods that are protein-packed and can compensate for the lack of animal protein in one’s diet. Here is an extensive list of plant-based proteins that hopefully inspire more plant-forward eating and relieve concerns regarding protein intake:

Soy

  • Tempeh: 30g per 1 cup
  • Firm tofu: 20g per 1 cup
  • Edamame: 17g per 1 cup

Legumes

  • Lentils: 17.5g per 1 cup
  • Pinto beans: 15.4g per 1 cup
  • Kidney beans: 15.3g per 1 cup
  • Black beans: 15.2g per 1 cup
  • Chickpeas: 14.5g per 1 cup

Grains

  • Quinoa: 8g per 1 cup
  • Whole wheat pasta: 7g per 1 cup 
  • Oatmeal: 6g per 1 cup
  • Brown rice: 5g per 1 cup

Vegetables

  • Soybean sprouts: 9.2g per 1 cup
  • Green peas: 8.6g per 1 cup

Nuts

  • Peanuts: 20.5g per ½ cup
  • Almonds: 16.5g per ½ cup

Seeds

  • Hemp seeds: 10g per 3 tbsp
  • Pumpkin seeds: 6.75g per 3 tbsp
  • Chia seeds: 5g per 3 tbsp

Overall, protein can be derived from a variety of plant-based sources. Because of this, we now know that being concerned about getting enough protein shouldn’t be the reason you choose not to eat more plant-based foods, especially when there are so many options available. Whether someone is entirely vegan or occasionally eating plant-based meals, there is enough protein to go around to support a healthy lifestyle.

Sources

Donate