by Plant-based protein is becoming more popular as more people explore alternatives to animal-based products. Derived from sources such as legumes, nuts, seeds, and grains, plant-based protein provides a diverse and rich array of nutrients necessary to maintain a healthy diet. These proteins come in a variety of forms, such as powders, protein bars, and even meat alternatives, making it easier than ever to incorporate them into daily meals. The best part? Many of these plants are not only good for you but are also generally environmentally friendly, contributing to a sustainable lifestyle, especially when choosing options that are not ultra-processed.
Despite its many benefits, plant-based protein has some disadvantages. One of the main concerns is that not all plant proteins provide a complete amino acid profile, including many of the protein-rich vegetables. This means that you will need to combine different types of plant proteins to ensure that you are getting all the essential amino acids that your body needs. Additionally, some people may experience digestive issues when switching to a plant-based diet, as the increased fiber intake can be a bit of a shock to the system at first. However, with a little planning and adjustment, these challenges can be easily managed.
Another important thing to note is that plant-based foods can sometimes carry a health halo – but plant-based is not necessarily healthy. Plant-based products can be ultra-processed just like non-plant-based products, and these foods (think: deep-fried plant-based chik’n nuggets) can still increase the risk for heart health issues, according to research in The. Lancet. That doesn’t mean you shouldn’t eat them, but note that they don’t necessarily have a health advantage over processed animal products.
However, plant-based protein has many benefits. Eating protein from plants may help reduce the risk of chronic diseases such as heart disease and type 2 diabetes, according to the journal Proceedings of the Nutrition Association. It also tends to be lower in saturated fat and cholesterol compared to animal-based proteins. In addition, plant-based proteins tend to provide fiber, vitamins and antioxidants that support overall health.
Are you wondering which plant-based proteins have the most protein? Check out these options that offer a significant amount of protein, and deliver other benefits to boot!
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Quinoa is a highly nutritious grain that provides about eight grams of protein per cup when cooked. It is one of the few complete plant-based protein sources, meaning it contains all nine essential amino acids that the body cannot produce on its own. A serving size of quinoa is usually one cup cooked. In addition to its protein content, quinoa is also a source of fiber, magnesium and antioxidants.
Lentils
Lentils are a powerhouse of plant-based protein, offering about 18 grams of protein per cooked cup. They are not a complete protein but can be combined with grains such as rice or whole wheat to make a complete protein. Lentils have many health benefits, including positive effects on diabetes management, support for cardiovascular health, and antioxidant properties.
chickens
Chickpeas contain about 15 grams of protein per cooked cup. Although they are not a complete protein, a complete amino acid profile can be achieved by combining them with whole grains such as quinoa or barley. In addition, combining chickpeas with nuts and seeds, such as sunflower seeds or tahini, can also help achieve a balanced and complete protein meal. Data shows that eating chickpeas may help support stable blood sugars as well.
Chia seeds
Chia seeds offer about five grams of protein per ounce (about two tablespoons). Although they are an excellent source of omega-3 fatty acids, dietary fiber, and various essential minerals, they are not complete proteins on their own. To create a complete protein, chia seeds need to be paired with complementary foods that balance their amino acid profile. Excellent pairings include chia seeds with legumes, nuts, or whole grains. For example, mixing chia seeds into oatmeal or quinoa dishes can round out their protein content. Alternatively, a complete protein profile can also be achieved by blending chia seeds into a smoothie with almond milk and a handful of nuts, ensuring you get all the essential amino acids your body needs.
Edamame
Edamame, or young soybeans, provide about 17 grams of protein per cooked cup. They are also a complete protein, providing all the essential amino acids the body needs, and are a solid source of fiber, vitamins and minerals such as folate and vitamin K.
Walnuts
Walnuts provide about 4.3 grams of plant-based protein per serving, which is one ounce, or about a handful. Although not a complete protein, walnuts can be paired with other nuts and seeds to create a balanced amino acid profile. And in addition to protein, walnuts are the only nut to provide an excellent source of the plant-based omega-3 fatty acid ALA, which supports heart health and has anti-inflammatory properties. They are therefore a great choice for vegetarians and vegans looking to increase their omega-3 intake.
Tofu
Tofu contains about 10 grams of protein per half cup. It is derived from soybeans, making it a complete protein that includes all essential amino acids. Tofu also provides a good amount of calcium and iron, which are essential for bone health and oxygen transport.
Hemp seeds
Hemp seeds are the small, brown seeds of the cannabis sativa plant. They provide about 10 grams of protein per three tablespoons, and are considered a complete protein, containing all nine essential amino acids.
A bonus? Hemp seeds contain an optimal 3:1 ratio of omega-6 to omega-3, which is considered ideal for human health. In addition, they contain gamma-linolenic acid (GLA), a type of omega-6 fatty acid known for its anti-inflammatory properties.
They can be sprinkled over cereals and salads, or blended into smoothies.
Nutritional Yeast
Nutritional yeast offers about eight grams of protein per two tablespoons, and is a complete protein. Apart from its protein content, nutritional yeast is fortified with B vitamins, including B12, which may be lacking in vegan diets. Its cheesy, nutty flavor makes it a great addition to sauces, soups, and as a topping for popcorn or pasta. In short: it should be a staple for anyone who eats little or no animal products.
Black Beans
Black beans have about 15 grams of protein per cup cooked. They are not a complete protein but can be paired with grains such as rice or corn to make a complete protein. Beans also contain resistant starch, which is a prebiotic fiber that may support gut health.
Peas
Peas offer about eight grams of protein per cooked cup. Although not a complete protein, they can be combined with other protein sources to ensure a complete amino acid profile. One great combination is to pair peas with whole grains like brown rice or quinoa. These grains provide the essential amino acid methionine, which is present in lower amounts in peas. In addition to protein, peas are rich in vitamins A, C, and K, as well as dietary fiber.
Pumpkin seeds
Pumpkin seeds offer about seven grams of protein per ounce (about one-fourth cup). They are not a complete protein, but incorporate them into a salad with chickpeas or black beans to ensure that all essential amino acids are present. Combining pumpkin seeds with Greek yogurt or cottage cheese (if you’re eating dairy, of course) also creates a protein-packed snack or meal. In addition to protein, pumpkin seeds are rich in zinc, magnesium, and healthy fats.
Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and engaging way.
