10 Best Sources of Plant-Based Protein
Whether you’re vegan, vegetarian, or simply trying to cut back on your meat intake, fitting more plant-based protein foods into your diet can be challenging.
But although many turn to animal products to meet their protein needs, there are plenty of plant-based products available as well that are rich in protein and other nutrients.
This article will take a closer look at some of the best sources of plant-based protein, plus why it’s important and how much you actually need.
Importance of protein
Protein is essential for keeping your body running smoothly. Beyond building muscle, protein also repairs cells and tissues, helps produce important hormones and enzymes, supports wound healing, and forms the foundation of your skin, bones, and cartilage.
Not getting enough protein in your daily diet can come with some serious consequences, like stunted growth, weakness, swelling, hair loss, impaired immune function, and more.
Most people think of foods like meat, fish, and poultry when it comes to protein, but there are plenty of plant-based proteins that can help bump up your intake as well. And not only are these foods high in protein, but they also pack extra perks into every bite, like fiber, vitamins, minerals, and antioxidants.
Top 10 plant-based protein foods
Ready to start ramping up your protein intake? Here are a few of the best plant-based protein foods to consider adding to your menu.
1. Tempeh
Made from fermented soy, tempeh is a nutritious and versatile vegan protein source that makes a great addition to a healthy, well-rounded diet. In fact, a 3.5-ounce serving of tempeh provides a whopping 20 grams of protein, putting it right on par with animal-based proteins like meat and poultry. Tempeh is also loaded with other key nutrients like magnesium, calcium, and iron, all of which are crucial for vegetarians.
2. Nutritional yeast
Not only is nutritional yeast popular for providing vegan dishes with a unique cheesy flavor, but it’s also super healthy and a great source of protein. Each tablespoon contains 2 grams of protein, along with all nine essential amino acids, which are amino acids that you can only get through food. Besides boosting the protein content of your meal, nutritional yeast also supplies several other important nutrients too, like fiber and B vitamins.
3. Beans
Beans are one of the most well-known vegetarian protein sources, and for good reason. In addition to being incredibly affordable, convenient, and versatile, beans are also brimming with nutrients. Just one cup of black beans, for example, contains 15 grams of protein, plus plenty of folate, fiber, and manganese. Garbanzo beans (aka chickpeas) also supply a good amount of folate, iron, and copper in every single serving.
4. Lentils
Like beans, lentils are a type of legume that are rich in protein, packing 15 grams into each cooked cup. Thanks to their high content of fiber, they are also a great choice for balancing blood sugar levels. Case in point: one small study found that adding lentils to a meal with pasta and tomato sauce significantly reduced blood sugar levels compared to a control group.
5. Tofu
Made from soy that has been pressed into solid white blocks, tofu is high in protein, with nearly 22 grams in half a cup. Studies show that the soy isoflavones found in tofu could boost blood vessel function, enhance blood sugar control, and even block the growth of certain types of cancer cells.
Some people may choose to steer clear of soy products altogether, but the European Food Safety Authority has concluded that soy products (including tofu!) are safe and don’t impact thyroid function or increase the risk of breast or uterine cancers.
6. Chia seeds
Sprinkling some chia seeds over smoothies, soups, yogurts, and even salads is a great way to bump up the protein content of your favorite foods instantly. Just one ounce of chia seeds boasts nearly 5 grams of protein, plus plenty of fiber, magnesium, phosphorus, manganese, and heart-healthy omega-3s. Chia seeds are also brimming with antioxidants, which can protect against harmful chemicals known as free radicals.
7. Oats
With almost 11 grams of protein in each cup, oats are an excellent source of plant-based protein, along with a variety of other key nutrients. Oats also contain a specific type of soluble fiber known as beta-glucan, which is believed to have immune-boosting, anti-inflammatory properties. What’s more, oats are also a great source of manganese, copper, phosphorus, and zinc.
8. Quinoa
Quinoa is one of the few plant-based foods that is considered a complete protein, meaning it contains all of the essential amino acids that your body needs. One cup of cooked quinoa provides 8 grams of protein, plus a hearty dose of fiber, manganese, magnesium, and phosphorus.
9. Hemp seeds
Hemp seeds provide the perfect balance of protein, healthy fats, and fiber, solidifying its status as a “superfood.” Just three tablespoons of hemp seeds contains 9.5 grams of protein, as well as alpha-linolenic acid (ALA), a type of heart-healthy omega-3 fatty acid. Hemp seeds are also one of the best sources of vitamin E, which is a fat-soluble vitamin that also acts as an antioxidant to defend against inflammation.
10. Almonds
Even though almonds are commonly considered a nut, they are technically classified as the seed of Prunus dulcis, aka the almond tree. A one-ounce serving of this nutritious nut packs in almost 6 grams of protein, along with fiber, vitamin E, and manganese. Plus, almonds are an awesome source of magnesium, a mineral involved in everything from maintaining muscle function to regulating blood sugar control, protein synthesis, and more.
Plant-based protein recipes
With a bit of creativity and experimentation, squeezing more plant-based protein into your diet can be simple and fun. Here are a few quick recipes to help get you going:
How much protein do you need?
You may be wondering: how much protein should I actually be eating? And can I get enough from plants alone, or do I need to start stockpiling pea protein powder?
The truth is, your protein needs depend on a long list of factors, like age, body weight, and activity level. For most healthy adults, the general guideline is about 0.36–0.45 grams per pound of body weight (or 0.8–1.0 grams per kilogram). So, if you weigh 150 pounds, that’s roughly 54–68 grams of protein per day.
If you’re more active, your needs go up. Endurance athletes, for example, might need 0.54–0.64 grams per pound (1.2–1.4 grams per kilogram) daily. And for older adults, aiming for 0.45–0.59 grams per pound (1.0–1.3 grams per kilogram) can help protect against muscle loss.
The good news? Including a solid source of plant-based protein at every meal — like beans, lentils, tofu, tempeh, or nuts — usually covers your bases. If you want an extra boost, vegan protein powders can help fill any gaps.
FAQ
Conclusion
There are plenty of plant-based proteins that you can easily add to your diet, like legumes, nuts, seeds, and soy products. Besides boosting your intake of protein, these foods also supply other important nutrients, including vitamins, minerals, fiber, and antioxidants.
Protein needs vary based on several factors, including your age, body weight, and activity level. Try adding some of the plant-based protein foods above into your diet and be sure to consult with your doctor or dietitian if you have any questions or concerns.
