For anyone transitioning to a plant-based diet or simply aiming to increase their plant-food intake, knowing the best protein sources is crucial. The good news is that the plant kingdom is filled with powerful protein options that are also rich in fiber, vitamins, and minerals. Below, we break down the leading categories of high-protein plant foods.
High-protein soy products
Soybeans are one of the few plant-based foods that are considered a complete protein, meaning they contain all nine essential amino acids. This makes soy a foundational source of protein for many plant-based diets.
Tofu, Tempeh, and Edamame
- Tofu: Tofu is made from coagulated soy milk and comes in various firmness levels. A 1/2 cup (around 100g) of firm tofu offers approximately 13 grams of protein. Tofu is incredibly versatile and absorbs the flavors of marinades and sauces.
- Tempeh: This fermented soy product has a firm, nutty flavor and a dense, chewy texture. Tempeh is highly concentrated in protein, providing about 21 grams per 100g. Fermentation can also aid in digestion and nutrient absorption.
- Edamame: These are young, green soybeans, often sold frozen, that can be steamed and lightly salted. A 100g serving of shelled edamame contains around 10–12 grams of protein. Edamame also provides a substantial amount of fiber and other nutrients.
Protein-packed legumes
Legumes, including lentils, peas, and beans, are staples in many cuisines and are known for their high fiber and protein content. While most are not complete proteins on their own, combining them with grains over the course of a day ensures you get all essential amino acids.
- Lentils: A true powerhouse, lentils contain a significant amount of protein, with approximately 9 grams per 1/2 cup cooked. They are also a great source of iron and folate. Lentils are perfect for soups, stews, and curries.
- Beans: Varieties like chickpeas, black beans, and kidney beans are excellent sources of protein. Most beans contain about 7–9 grams of protein per 1/2 cup cooked. Chickpeas are particularly versatile, used in dishes from hummus to curries.
- Green Peas: Don't overlook these vibrant vegetables. A cooked cup of green peas provides around 8 grams of protein and is rich in vitamins C and K.
High-protein nuts and seeds
Nuts and seeds are not only rich in healthy fats but also contain a substantial amount of protein, making them ideal for snacking or adding to meals.
- Hemp Seeds: Offering 10 grams of protein in just 3 tablespoons, hemp seeds are a complete protein source and are also high in omega-3 fats and magnesium.
- Pumpkin Seeds: These seeds are a useful protein source, containing around 8.5 grams of protein per ounce (approx. 28g). They can be added to salads, oatmeal, or enjoyed on their own.
- Almonds: A popular choice for snacking, almonds provide around 21 grams of protein per 100g. They are also rich in vitamin E, calcium, and magnesium.
- Peanuts: While technically a legume, peanuts are widely consumed as a nut and have one of the highest protein contents, with approximately 25 grams per 100g.
Whole grains and pseudocereals
Certain grains and pseudocereals (plants that produce non-cereal seeds) stand out for their protein content, with some offering a complete protein profile.
- Quinoa: Often called a 'superfood,' quinoa is a complete protein, providing 8 grams per cooked cup. It’s also gluten-free and packed with fiber and minerals like manganese and phosphorus.
- Amaranth and Buckwheat: Like quinoa, these are also pseudocereals that are complete protein sources. A cooked cup of amaranth or buckwheat can provide 8-9 grams of protein. They are excellent alternatives to rice or couscous.
Other notable plant proteins
Beyond the primary categories, other plant foods also contribute to a high-protein diet.
- Spirulina: This blue-green algae is an exceptionally concentrated protein source, containing between 55% and 70% protein by dry weight. Spirulina is also a complete protein.
- Seitan: Made from wheat gluten, seitan is a meat substitute with a remarkable protein content of approximately 25 grams per 100g. However, it is not suitable for those with gluten sensitivities.
- Nutritional Yeast: This inactive yeast is a favorite among vegans for its cheesy flavor and nutritional benefits. A few tablespoons can add a protein boost to your meals, along with a significant amount of B vitamins.
Comparison of High-Protein Plant Foods (Per 100g)
| Food (raw or dry) | Protein (g/100g) | Notes |
|---|---|---|
| Soy Nuts | ~39.6g | Excellent concentrated source. |
| Hemp Seeds | ~30g | Complete protein; rich in Omega-3s. |
| Peanuts | ~25.8g | Technically a legume, but a top protein source. |
| Spirulina | 55-70g (dry) | Exceptional protein concentration; complete. |
| Almonds | ~21.1g | Good source of Vitamin E and Calcium. |
| Seitan | ~25g (cooked) | Made from wheat gluten, high protein but not gluten-free. |
| Tempeh | ~20.7g | Fermented soy; complete protein. |
| Chia Seeds | ~16.5g | Tiny but mighty; adds fiber and omega-3s. |
| Tofu (firm) | ~13g (cooked) | Versatile soy protein; complete. |
| Quinoa | ~13g (raw) | Complete protein; gluten-free pseudocereal. |
| Lentils (raw) | ~26.2g | Cooked protein is lower; high in fiber. |
| Edamame (shelled) | ~11-12g (cooked) | Young soybeans; complete protein. |
Maximizing your plant protein intake
Creating a complete protein profile with plant foods is a simple process. The old rule of combining specific foods in a single meal is outdated. Modern nutritional science indicates that as long as you consume a variety of protein sources throughout the day, your body's amino acid pool will ensure you receive all essential amino acids.
To increase your plant protein consumption:
- Incorporate legumes like lentils and beans into soups, salads, and stews.
- Add a handful of protein-rich nuts like almonds or pistachios to your daily snacks.
- Sprinkle seeds like hemp, chia, or pumpkin over oatmeal, yogurt, or smoothies.
- Substitute meat with soy products like tofu or tempeh in your meals.
- Start your day with a bowl of quinoa or oatmeal topped with nuts and seeds.
- Use nutritional yeast as a cheese-like topping for pasta or popcorn.
Conclusion
For a nutrient-dense diet, focusing on what plant foods have the highest protein is an excellent strategy. From fermented soy products like tempeh to nutrient-packed seeds and ancient grains, a diverse range of plant-based options can easily meet and exceed daily protein needs. By incorporating a variety of these foods into your diet, you can enjoy all the benefits of a protein-rich lifestyle, including ample fiber, vitamins, and minerals, without relying on animal sources.
