Whether you’re vegan, vegetarian, or simply looking to cut back on animal products, getting enough protein from plants is entirely possible. Plant-based protein sources offer not only the essential amino acids your body needs but also come packed with fiber, antioxidants, and heart-healthy nutrients.
In this article, we’ll cover the best sources of plant-based protein, how to incorporate them into your meals, and answers to common questions about plant protein intake.
Why Choose Plant-Based Protein?
- Lower in saturated fat
- Rich in fiber and antioxidants
- Supports heart health and digestion
- Environmentally sustainable
Whether you’re looking to build muscle or maintain a healthy weight, plant proteins can be just as effective as animal-based options when planned correctly.
Top 10 Sources of Plant-Based Protein
1. Lentils
- Protein: 18g per cooked cup
- Also rich in iron, folate, and fiber—great in soups, stews, or salads.
2. Chickpeas (Garbanzo Beans)
- Protein: 15g per cooked cup
- Versatile for hummus, curries, and roasted snacks.
3. Quinoa
- Protein: 8g per cooked cup
- A complete protein containing all 9 essential amino acids.
4. Tofu
- Protein: 10g per 1/2 cup
- Absorbs flavor well, perfect for stir-fries and grilling.
5. Tempeh
- Protein: 15–17g per 1/2 cup
- Fermented soy packed with probiotics and protein.
6. Black Beans
- Protein: 15g per cooked cup
- High in fiber and excellent in burritos or salads.
7. Hemp Seeds
- Protein: 10g per 3 tablespoons
- Also a source of omega-3 fatty acids—great in smoothies and bowls.
8. Chia Seeds
- Protein: 5g per 2 tablespoons
- Loaded with fiber and omega-3s, ideal for puddings or mixing into oatmeal.
9. Edamame
- Protein: 17g per cup
- Young soybeans, great steamed or added to bowls and stir-fries.
10. Almonds
- Protein: 6g per ounce (about 23 almonds)
- A good protein-rich snack with healthy fats.
Frequently Asked Questions
What are the highest sources of plant-based protein?
Some of the highest include:
- Tempeh
- Edamame
- Lentils
- Chickpeas
- Tofu
These foods not only offer high protein content but also other vital nutrients like iron and fiber.
Which of the following is the best source of plant protein?
Tempeh and tofu are among the best because they’re complete proteins (contain all essential amino acids) and are highly versatile in cooking.
How to get 100 grams of protein from plants?
A sample combination:
- 1 cup cooked lentils = 18g
- 1/2 block tofu = 20g
- 1/2 cup tempeh = 15g
- 2 tbsp peanut butter = 8g
- 3 tbsp hemp seeds = 10g
- 1 cup cooked quinoa = 8g
- 1 cup edamame = 17g
Total: 96g+
You can easily reach 100g by combining a few plant-based sources across your meals.
Final Thoughts
Incorporating plant-based protein into your daily meals is easier than ever with the variety of whole food options available. Whether you’re blending hemp seeds into smoothies or cooking a hearty lentil stew, there’s a plant-powered protein source for every taste and goal.
