A common concern about plant-based diets is that they may lack adequate protein. However, some plant foods contain much more protein than others. High-protein diets can promote muscle strength, satiety, and weight loss (s, s).
Plant-based protein sources
The mentioned foods are rich in protein. Many of them have other health benefits, but we focus on the value of protein.
1. Almonds
Almonds are rich in essential nutrients, including fiber, vitamin E, manganese and magnesium.
- Protein content in 100 grams: 21 grams of protein (s).
2. Oats
Oats provide healthy fiber, magnesium, manganese, thiamine (vitamin B1) and many other nutrients.
- Protein content in 100 grams: 21 grams of protein (s).
3. Broccoli
Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber and potassium.
- Protein content in 100 grams: 3 grams of protein (s).
4. Quinoa
Quinoa is a grain that many consider a superfood.
- Protein content in 100 grams: 4 grams of protein (S).
5. Lentils
lentils are a type of legume. It is rich in fiber, magnesium, potassium, iron, folic acid, copper, manganese and many other nutrients.
- Protein content in 100 grams: 9 grams of protein (s).
6. Pumpkin Seeds
Pumpkins contain edible seeds called pumpkin seeds.
- Protein content in 100 grams: 30 grams of protein (s).
7. Brussels Sprouts
Brussels sprouts are another protein-rich vegetable that is related to broccoli.
- Protein content in 100 grams: 2 grams of protein (s).
8. Peanuts
Peanuts are rich in protein, fiber and magnesium.
- Protein content in 100 grams: 25 grams of protein (s).
9. Tofu
Tofu provides 15% of the Daily Value (DV) for calcium, plus smaller amounts of potassium and iron (s).
- Protein content in 100 grams: 9 grams of protein (s).
10. Tempeh
Tempeh is an Indonesian dish made by frying fermented soybeans.
High in protein, prebiotics, and a wide range of vitamins and minerals, tempeh is a versatile ingredient that comes with a variety of health benefits.
- Protein content in 100 grams: 12 grams protein (s).
11. Edamame
Edamame is an immature whole soybean, sometimes referred to as a vegetable-type soybean.
- Protein content in 100 grams: 10 grams of protein (s).
12. Amaranth
Amaranth is a versatile grain that can be boiled for a side dish or porridge, or placed in a pan to add texture.
Similar to quinoa, it has a delicate taste and retains its crunch even when cooked.
- Protein content in 100 grams: 3 grams of protein (s).
13. Buckwheat
Buckwheat is another gluten-free grain that is a complete protein source.
- Protein content in 100 grams: 3 grams of protein (s).
See: Ground Flaxseed Benefits and Uses
14. Ezekiel's Bread
Ezekiel bread is made from whole grains and sprouted legumes and contains all nine essential amino acids (s).
- Protein content in 100 grams: 10 grams of protein (s).
15. Spirulina
- Protein content in 100 grams: 57 grams of protein (s).
16. Hemp seeds
Hemp seeds are a good source of essential fatty acids, iron, potassium and many other essential minerals (S).
- Protein content in 100 grams: 33 grams protein (s).
17. Chia seeds
Chia seeds are small, round seeds that contain all nine essential amino acids. Plus good amounts of omega-3 fatty acids and several essential minerals (s).
- Protein content in 100 grams: 14 grams of protein (s).
18. Nutritional yeast
Nutritional yeast is a strain of Saccharomyces cerevisiae grown specifically as a food product (s).
Commercially, nutritional yeast is sold as a yellow powder or flakes, and has a distinct flavor that can be used to add a cheese-like flavor to vegetable dishes, such as popcorn, pasta or mashed potatoes.
- Protein content in 100 grams: 53 grams of protein (s).
19. Rice and Beans
Rice and beans is a classic combination that is a complete protein source. Both brown and white rice are low in lysine but high in methionine.
In contrast, beans are rich in lysine but low in methionine. As such, combining them allows you to get enough of each, plus the remaining seven essential amino acids, to be a complete protein.
- Protein content in 100 grams: 6 grams of protein (s).
20. Homs
Chickpeas are another classic combination that is a complete protein source.
- Protein content in 100 grams: 17 grams of protein (s).
21. Peanut Butter
Wheat has a low lysine content, while legumes such as peanuts make up for it with a high lysine content.
- Protein content in 100 grams: 25 grams of protein (s).
22. Sitan
Seitan is a popular protein source for many vegetarians. It's made from gluten, the main protein in wheat.
Unlike many mock meats that contain soybeans, they look and feel like meat when cooked.
- Protein content in 100 grams: 19 grams protein (s).
See: The Healthiest and Worst Frying Oils