A Dietitian Shares 10 Best Plant-Based Protein Sources and Ways to Use Them

Many people are shifting away from animal products and moving towards eating a plant-based diet.

If you’re following a vegetarian or vegan diet, you may be wondering if you’re getting enough protein.

A well-balanced vegetarian or vegan diet can provide adequate nutrients, including high-quality, plant-based protein sources to meet your nutritional needs.

In fact, according to the Academy of Nutrition and Dietetics, a vegetarian or vegan diet can provide all of the nutritional requirements for all stages of life. (1) This includes pregnancy, lactation, infancy, childhood, adolescence, and older adulthood. And it is suitable for athletes.

The following are ten of my favorite plant-based protein sources:

1. Tempeh

Protein amount: 16 grams per 3 ounces (2)

Tempeh is a soy-based product made by fermenting cooked soybeans and forming the mixture into firm, dense cake-like strips.

Most tempeh will also contain beans, grains, and flavorings.

Because tempeh is made from soy, and soybeans are considered a whole source of protein, tempeh will provide your body with all nine essential amino acids it needs.

2. Black Beans

Protein amount: 14 grams per 1 cup (3)

Not only do black beans provide an excellent vegetarian source of protein, but they are packed with fiber, iron, folate, and magnesium.

Black beans may also help reduce blood sugar spikes as they have a lower glycemic index than other high-carbohydrate foods. This may help with weight management and reduce the risk of diabetes.

3. Lentils

Protein amount: 9 grams per 1/2 cup (4)

Whether you are vegan, vegetarian, or just looking to reduce your meat intake, lentils are budget-friendly and a healthy source of plant-based protein.

Lentils are an excellent protein source, but they are also loaded with fiber, vitamins, minerals, and beneficial plant compounds called phytochemicals.

These antioxidant-rich phytochemicals provide many health benefits and have been shown in studies to have anti-obesity, anti-cancer, anti-inflammatory, and anti-diabetes properties. (5)

4. Edamame

Protein amount: 9 grams per 1/2 cup (6)

Edamame beans are whole, immature soybeans.

Unlike many plant proteins, edamame beans are considered a whole protein source as they will provide all the essential amino acids your body needs.

In addition to protein, edamame also provides a host of other vitamins and minerals, including folate, vitamin K, B vitamins, and manganese.

5. Almonds

Protein amount: 9 grams per 1.5 ounces (7)

These delicious nuts are packed with plant-based protein and loaded with fiber, heart-healthy fats, vitamin E, magnesium, manganese, and antioxidants.

Antioxidants have been shown to slow the aging process, reduce the risk of heart disease, and even reduce the risk of some cancers. (8)

The thin brown layer of skin is home to the highest concentration of antioxidants, so be sure to eat almonds with the skin to reap these health benefits.

6. Tofu

Protein amount: 8 grams per 3 ounces (9)

Tofu is made by coagulating soy milk to create curds. These curds are then compressed into the white blocks known as tofu.

It is an essential complete protein source, particularly for vegans and vegetarians, as it contains all nine essential amino acids.

Not only is tofu high in protein, but it also provides a wide variety of vitamins and minerals.

There is some controversy surrounding the consumption of soy products, especially for women who have had breast cancer.

However, According to the American Cancer Society, the evidence does not show any danger in eating soy for women with breast cancer. (10)

In fact, there is emerging research showing that eating soy foods may actually lower the risk of breast cancer.

7. Quinoa

Protein amount: 8 grams per 1 cup (11)

Often considered a superfood, quinoa contains more protein, fiber, vitamins, minerals, and healthy fats than most other grains.

Quinoa is an ideal protein source for vegans and vegetarians because it contains all nine essential amino acids.

It’s also very high in beneficial plant compounds that can act as antioxidants, which can protect your body from harmful free radicals.

8. Nutritional Yeast

Protein amount: 8 grams per 1/4 cup (12)

Nutritional yeast is typically sold as flakes, granules, or powder and can be found in the spice section or bulk section of many health food stores.

This popular food product is often a staple among many people following a plant-based diet and is a powerhouse of nutritional goodness.

Not only is it a complete protein providing all nine essential amino acids, but it also provides powerful antioxidants and is an excellent source of B vitamins, especially B12.

Vitamin B12 is typically found in animal products, so people following a vegan diet are encouraged to supplement B12 to avoid a deficiency.

Therefore, including nutritional yeast can help to prevent a B12 deficiency while following a vegan diet.

9. Sprouted-Grain Bread

Protein amount: 5 grams per 1 slice (13)

It may come as a surprise, but sprouted-grain bread will offer a decent amount of protein for vegetarians and vegans alike.

Sprouted grain bread is typically derived from a variety of whole grains and legumes, including soybeans and lentils.

Combining these various grains with legumes makes the protein in sprouted grain bread complete, meaning that it includes all of the essential amino acids.

This nutrient-dense bread provides protein and fiber, making it a healthier option than white bread.

10. Green Peas

Protein amount: 4 grams per 1/2 cup (14)

Green peas may be small, but they have an impressive nutrition profile.

These little peas are unique from other vegetables because they have a higher protein content at 4 grams per 1/2 cup.

One serving of green peas also provides more than 25% of your daily fiber, vitamin A, C, K, thiamine, folate, and manganese requirements.

FAQs

How Much Protein Do You Need?

According to the Dietary Reference Intake (DRI) for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. (15)

For example, one kilogram equals 2.2 pounds, so a person who weighs 150 pounds, or 68 kg, would need roughly 55 grams of protein per day.

However, your protein will likely increase if you are very active.

The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend approximately 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes. (16)

What Is the Difference Between Animal Protein and Plant-Based Protein?

Proteins are made up of 20 different types of amino acids. Your body cannot produce 9 of these 20 acids, so they are called essential amino acids.

A complete protein source means that the type of food contains all nine essential amino acids.

Many animal products like red meat, chicken, fish, and eggs are complete sources of protein.

Many plant proteins are incomplete, meaning they are missing at least one of the essential amino acids.

If following a plant-based diet, you will want to eat a variety of plant proteins throughout the day to make sure you get all of the essential amino acids your body needs.

What Are the Potential Benefits of Plant-Based Proteins?

Including plant-based proteins in your diet can have far-reaching benefits for not only your health but also for the planet.

Plant proteins are naturally lower in calories than animal proteins, and they also provide many vital nutrients, including fiber, antioxidants, healthy fats, potassium, and magnesium.

• Can Assist with Weight Management: Plant proteins tend to be low in calories and also provide fiber. This combination may help contribute to weight loss. One 2016 review of 12 randomized controlled trials found that vegetarian diets had significant benefits on weight reduction compared to non-vegetarian diets. (17)
• Promotes Heart Health: Many studies have linked red meat intake with an increased risk of heart disease. (18) One 2019 study found that plant-based diets had the most positive effects on LDL (“bad”) cholesterol levels among diets with red meat, white meat, and plants. (19)
• Helps the Environment: Making the switch from meat to plant proteins can also be less taxing on the environment. One 2018 study suggested that producing plant protein typically requires less land, water, and energy than producing animal protein. (20) Moreover, plant protein production results in lower levels of greenhouse gas emissions (GHGEs) compared to raising animals.

Are There Other Nutrients to Consider on a Plant-Based Diet?

While protein is an essential nutrient to consider when following a vegan or vegetarian diet, there are some other nutrients that you’ll want to make sure you’re getting sufficient amounts of.

These nutrients include:

• Calcium
• Vitamin D
• Iron
• Zinc
• Vitamin B12
• Omega-3 fatty acids

The Bottom Line

You may be wondering how to get protein as a vegetarian or a vegan. As you can see, protein sources aren’t limited to meat, fish, and poultry.

A well-planned vegetarian or vegan diet that includes a variety of foods can provide you with all the nutrients you need.

Additionally, shifting away from animal proteins and adding more plant proteins to your diet appears to have far-reaching health benefits.