10 Complete Plant Protein Sources You Might Love

Plant-based foods contain important antioxidants, vitamins, and minerals that benefit overall health. Additionally, the fiber in plant proteins lend to increased satiety and improved gut health. Plant-based proteins also have a lower environmental impact as more greenhouse gasses are emitted with the production of animal-based proteins. This is the catch-all category for beans, lentils, chickpeas and peas — and they’re an easy way to boost your plant-based protein intake.

Warme graduated in December with her master’s degree in Sports Nutrition from the University of Colorado at Colorado Springs. She recently completed her dietetic internship, and is one step closer to becoming a registered dietitian. Learn more about Warme in her KRNC Spotlight post from February 2022. Protein powder is incredibly convenient, especially for athletes. You can have a block of tofu a day with 0 worry (and probably more, but studies haven’t looked at that yet). However, there are some situations where you might want to know if a protein is complete or not.

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But there’s another way to get your fill that many of us overlook—and it may already be in your kitchen. In a protein match-up of meat vs. plant-based proteins, research shows that the underdog plants are the true champions when it comes your wallet, the planet and your health. Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life. I did replace avocado for tofu in one of the bowl recipes a few weeks ago and it was delicious.thank you for your commitment to improving our nation’s health.

Beans

Read on to learn more about sources of protein other than meat and the 10 best plant-based protein sources. Hemp seeds are packed with 10 grams of protein per 3 tablespoons. They have a nutty flavor and can be sprinkled on salads, blended into smoothies, or used in pesto. Seitan, made from wheat gluten, is sometimes referred to as wheat meat. It’s an excellent choice for those seeking a high-protein option, as it contains about 25 grams of protein per 3.5 ounces.

Chickpea Quinoa Salad

Black-eyed peas, also known as cowpeas, are small white and black beans. The production of peanut butter powder involves roasting and defatting peanuts and then making them into powder. Vital wheat gluten is a type of protein found in wheat, and it is the main ingredient in seitan. Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes. Wild rice isn’t actually related to rice, but you can use it in many of the same dishes. Try this nutrient-rich grain in casseroles, soups, pilaf, stuffing, or on its own.

Lentils: 8 g

So take note of their protein profiles — as well as the carb amounts if you eat a low-carb diet. I also did a detailed test of over 20 bars to find the best vegan protein bar. I did a detailed summary of studies looking at if soy raises estrogen levels.

Although related to the cannabis plants people smoke, hemp seeds come from a different variety and do not have any psychoactive effects (10). If chickpeas aren’t your thing, other types of beans—such as black beans, kidney beans, white beans, reviews of unimeal and pinto beans—provide similar nutritional benefits and are equally delicious. Of the three, tempeh contains the largest amount of protein at 34 grams per cup. Tofu and edamame are not too far behind, with each providing about 18 grams of protein per cup (2, 3, 4). A lunch box staple, natural peanut butter sandwiched between whole grain bread is another common combination that results in a complete protein source.

Soy Milk

If you have any concerns about your general health, you should contact your local healthcare provider. Read more about the health benefits of tofu and the health benefits of soya. Try our favourite healthy fish recipes and read more about the health benefits of salmon. Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie, such as this cranberry & raspberry smoothie recipe.

Chickpeas (7.5 g of protein per ½ cup)

• You’ll be glad to know that eating a variety of protein-rich plant foods provides more than enough of this nutrient to meet the recommended daily needs.
• For example, cooked lentils have 9 grams of protein in a 100 gram serving.
• Look for seafood options that are lower in methylmercury, such as salmon, anchovies, and trout.
• Whether you’re new to a plant-based diet or are looking to switch up your protein routine, this list will help you meet your daily protein goals without getting bored.
• Most beans are low in methionine and high in lysine, while rice (both brown and white) is low in lysine and high in methionine.
• Scientific research links lentil consumption to reduced risks of cardiovascular disease, thanks to their ability to lower cholesterol and blood pressure.

There are several potential nutrients of concern to know about in the case of plant-exclusive (or vegan) diets. Firstly, determining the ‘best’ sources of plant-based protein depends on how we define what is best. However, firm tofu contains more soybeans and less water weight, which gives it a higher protein density.

While primarily a carbohydrate, brown and wild rice do contain adequate levels of protein, and they’re also a great source of fibre. As it’s low in threonine and lysine, eat brown rice with peas, soy, peanuts or hemp seeds. There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats.

Many wellness and fitness influencers are passionate about protein and urge us to consume large quantities with every meal. And how does plant-based protein compare to animal-based protein? Here’s what you need to know about this critical macronutrient.

Black Beans

A wheat berry is a whole, unhusked wheat kernel, making it a perfect grain if you need fiber and protein in your day. Boil these like porridge to soften them down and flavor them any way you like to bolster the taste. At 7 grams of protein per 1/4 cup, you are guaranteed to feel wholesome and full after combining these with some of your other favorite vegan proteins like tofu, sweet potato, or black beans. You may have seen this specialty vegan protein pop up at health food stores and local grocery stores alike.

Vegan Protein Sources Chart: Legumes (per 100g)

Of course, we’re not endorsing drinking too much, but eating more plant protein can help if you do let loose from time to time. Whether you’re vegetarian, vegan, flexitarian, or an omnivore, these protein sources bring a lot to the table. For this reason, the following tables show a ranking of the https://www.nhs.uk/healthier-families/recipes/ best plant-based protein sources by each of these metrics. Tempeh is an excellent protein source, and a 3-ounce (85g) serving provides 17.3 grams of protein (23).

A Comprehensive Chart of Vegan Protein Sources

Add canned lentils or ready-cooked lentil packs to your weekly shopping list to pair with a curry kit or pasta sauce for an easy ragu. Lentil packs are also great for lunchboxes—mix with herbs, feta, tomatoes, or leftover roasted vegetables. This makes veggies an easy, flavourful way to increase your overall protein levels, while also adding vibrant colours and variety to your plate.

Peas are particularly popular today because pea protein has become a staple ingredient in many plant-based protein powders and meat alternatives. Research supports their role in muscle repair and growth, especially when consumed as part of a varied diet. Chickpeas are also rich in soluble fiber, which improves gut health and supports stable blood sugar levels. Studies suggest that regular consumption of chickpeas can improve satiety, making them helpful for weight management. They also provide a solid dose of iron, phosphorus, and B vitamins.