What are examples of plant-based proteins?

November 10, 2025 •

2 min read

While animal proteins are often a dietary focus, a 2024 study noted that many are shifting to plant-based diets for numerous health benefits, including a reduced risk of chronic disease. The good news is that meeting your protein needs is entirely possible with a variety of delicious and versatile plant-based protein sources.

Quick Summary

A diverse array of plant-based foods can provide ample protein, including legumes, soy products, nuts, seeds, and specific grains. Many common misconceptions about protein deficiency in plant-based diets are unfounded, as a varied diet can easily supply all essential amino acids for optimal health.

Key Points

Legumes are foundational: Beans, lentils, and chickpeas are protein powerhouses, providing excellent protein and fiber for any meal.
Soy is a complete protein: Tofu, tempeh, and edamame contain all nine essential amino acids, making them exceptionally nutritious.
Combine for completeness: The body efficiently combines essential amino acids from a variety of plant foods consumed throughout the day, eliminating the need to pair specific proteins in each meal.
Don't overlook whole foods: Many whole grains like quinoa and amaranth, as well as vegetables like spinach and broccoli, provide significant protein and other vital nutrients.
Supplements are an option: Plant-based protein powders can conveniently boost intake for athletes or those with high protein requirements, complementing a whole-foods diet.
Variety is key: A diverse diet incorporating various plant-based protein sources ensures a balanced intake of essential amino acids and overall nutrition.

Common Plant-Based Protein Examples

Meeting protein needs on a plant-based diet is achievable with a wide array of protein-rich foods, which also offer fiber, vitamins, and antioxidants.

Legumes: The Protein Powerhouses

Legumes like lentils (up to 18g protein per cooked cup), chickpeas (about 15g per cooked cup), and various beans (black beans have ~8.5g per half-cup) are versatile, affordable sources perfect for numerous dishes.

Soy-Based Products: The Complete Proteins

Soy is a complete protein source. Tofu offers about 10g per half-cup, tempeh provides an impressive 15g per 3-ounce serving, and edamame contains 9g per half-cup. These are adaptable for various recipes.

Nuts and Seeds: Convenient Protein Boosters

Rich in protein and healthy fats, nuts and seeds are great snacks and additions. Hemp seeds (10g protein in 3 tbsp) and chia seeds (4g protein in 2 tbsp) are complete proteins. Pumpkin seeds offer about 8.5g per ounce, and nut butters typically have 7-8g per two tablespoons.

Grains and Vegetables: Hidden Protein Sources

Certain whole grains and vegetables also contribute protein. Quinoa is a complete protein with 8g per cooked cup, while amaranth and buckwheat are also complete options. Spelt and teff also provide protein. Vegetables like spinach (about 5g per cooked cup) and broccoli (around 2.8g per 100g) offer additional protein.

Comparison of Plant-Based Protein Sources

The table below compares the protein content and completeness of various plant-based foods:


Food Source	Protein (g) per Serving	Complete Protein?	Serving Size
Tofu (firm)	10 g	Yes	1/2 cup
Tempeh	15 g	Yes	3 oz
Edamame	9 g	Yes	1/2 cup
Lentils (cooked)	9 g	No	1/2 cup
Chickpeas (cooked)	7.5 g	No	1/2 cup
Quinoa (cooked)	8 g	Yes	1 cup
Hemp Seeds	10 g	Yes	3 tbsp
Chia Seeds	4 g	Yes	2 tbsp
Nutritional Yeast	8 g	Yes	1/4 cup

Combining Incomplete Proteins for Complete Nutrition

The body can combine essential amino acids from different foods eaten throughout the day. Examples of beneficial pairings include rice and beans, hummus and pita, and peanut butter on whole-wheat toast.

The Role of Supplements and Whole Foods

While a balanced diet is primary, plant-based protein supplements can aid those with higher protein needs, like athletes. Prioritizing whole foods is recommended for their added nutrients.

Conclusion

Understanding what are examples of plant-based proteins highlights the abundance of options available. A varied diet of legumes, soy products, seeds, and grains provides high-quality protein for a satisfying and nutritious plant-based lifestyle.

Sources

For more information on plant-based nutrition and meeting your protein needs, consult resources from reputable organizations like the Academy of Nutrition and Dietetics or peer-reviewed journals. Journal of the International Society of Sports Nutrition provides detailed analysis on vegan diets for athletes.

Frequently Asked Questions

Yes, it is possible to get all nine essential amino acids from plant-based sources. While some single plant foods might be low in one or more amino acids, eating a variety of plant proteins throughout the day ensures your body receives everything it needs.

A complete protein is one that contains all nine essential amino acids in adequate amounts. Examples of complete plant-based proteins include soy products (tofu, tempeh, edamame), quinoa, hemp seeds, and nutritional yeast.

No, you do not need to combine specific complementary proteins in the same meal. Your body maintains a pool of amino acids, and as long as you eat a varied diet throughout the day, it can assemble the complete proteins it needs.

No, plant-based proteins are effective for muscle building, as demonstrated by many vegan athletes. While some plant sources are lower in certain amino acids, a balanced intake from diverse sources, combined with proper training, can support muscle growth and recovery effectively.

Many affordable plant-based protein sources are available. Examples include legumes like lentils and chickpeas, as well as grains like oats and brown rice. Buying dried beans and lentils in bulk is also a very cost-effective strategy.

Yes, experts consider soy products safe for regular consumption. There is no evidence linking moderate soy intake to negative health effects, and it provides a complete and nutrient-rich source of protein.

To easily boost your plant-based protein intake, try simple swaps and additions. Top your salads with chickpeas or seeds, add lentils to soups, snack on nuts, or blend hemp seeds into your morning smoothie.