Top 13 Nutrient-Rich Protein Options for Plant-Based Diets
In the realm of nutrition, protein is a fundamental building block, essential for making muscles, tendons, skin tissues, and producing antibodies to fight infections. For those following a vegetarian or vegan diet, the quest for protein-rich foods may seem challenging, but fear not! A diverse array of plant-based sources can provide all the protein needed.
Soy products, such as tofu, tempeh, and edamame, are among the richest and most complete plant proteins. They offer all nine essential amino acids, making them complete proteins. Tofu, tempeh, and edamame notably qualify as complete proteins [2][5].
Legumes, like lentils, peas, chickpeas, and beans, are staple sources for vegetarians and vegans. They provide 7-9 grams of protein per 100 grams [3][4]. A half cup serving of lentils adds about 12 grams of protein to a meal, while one cup of cooked peas has 8 grams of protein. Beans provide 6 to 9 grams of protein per half cup, along with 6 to 8 grams of fiber.
Nuts and seeds, especially hemp, pumpkin, flax, and chia, supply 4-10 grams of protein per ounce (28-30 g). Hemp and pumpkin seeds stand out for their higher protein content (8.5-10 g), making them excellent additions to meals.
Whole grains like oats, rice, millet, wheat, spelt, and rye contribute additional protein and, when combined with legumes, help ensure a balanced amino acid profile [5]. A half-cup serving of oats adds 5 grams of protein to your morning meal, and a cup of cooked sweet yellow corn is 5 grams of protein. A quarter cup (uncooked) of barley or quinoa adds 5 to 6 grams of protein.
Leafy greens like spinach, watercress, and bok choy are high in protein per calorie. While they may not provide as much protein as the previously mentioned sources, they contribute to a balanced and nutrient-dense diet.
While some plant foods are incomplete proteins individually, a varied diet mixing these sources easily meets protein needs without supplementation [2]. For instance, a cup of soy milk or pea milk has nearly as much protein as cow's milk in unsweetened or lightly sweetened varieties.
It's usually not necessary for most people to meticulously count or track their daily protein intake. Healthy adults should aim for approximately 0.36 grams of protein per pound of their body weight each day. This equates to about 54 grams of protein for a 150-pound adult.
Registered dietitian Nancy Geib states that on a vegetarian or vegan diet, one can get enough protein if they consume an adequate number of calories from a variety of whole foods. Cottage cheese and plain Greek yogurt pack 13 grams of protein or more per serving, while cooked Brussels sprouts contribute 4 grams of protein to a meal.
A diet rich with whole plant foods can help lower the risk for many chronic illnesses and improve overall health. Examples of highly recommended sources are tofu, tempeh, lentils, chickpeas, hemp seeds, and oats. By incorporating these foods into your meals, you're not only meeting your protein needs but also enhancing your health and well-being.
News about health and nutrition highlighted various plant-based sources of protein, essential for fitness-and-exercise, health-and-wellness, and overall health. In the realm of vegetarian or vegan diets, soy products are complete proteins, offering all nine essential amino acids. Legumes, nuts, seeds, whole grains, leafy greens, and even some plant-based milk alternatives are also rich protein sources. A balanced diet, rich in these whole plant foods, can effectively meet protein needs and reduce the risk of chronic illnesses, contributing to a healthier life.
