Plant-Based Sources of Protein

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Tofu and Vegetables

Plant-based diets are good for  your heart, your weight and your overall health. Eating little meat and a variety of colorful fruit and vegetables, grains, and peas and beans helps reduce risk of heart disease, diabetes and cancer.

Vegetarians are those who only eat plant-based foods. Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not eat other animal products and by-products such as eggs, dairy products.

Plant-based proteins can be easily incorporated into meals. For example, quinoa and buckwheat can be served in place of traditional sides such as potatoes or rice. Beans and lentils are great protein additions to put in soups and salads. Other plant-based proteins such as tempeh, seitan and tofu can be cooked as you would meat (broiled, baked, grilled or sautéed) and enjoyed a number of ways.

The key to a nutritionally sound vegetarian or vegan plant-based diet is dietary variety. The healthiest vegan diet includes  a wide variety of fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, legumes, beans, seitan, tofu, and soybeans. This is to ensure adequate protein in addition to iron, calcium, omega-3s and B12 which can be lacking in the vegan diet. 

Green Peas One Cup 7.9 gram
Sunflower seed kernels Quarter cup7.3 grams
Sesame seeds or poppy seedsPer ounce, about two tablespoons5.4 grams
Chia Seeds 2 tablespoons4 grams
Hemp seeds2 tablespoons10 grams
Quinoa (a complete protein) One cup8 grams
SeitanHalf cup36 grams
Soy milkOne cup4 to 8 grams
Kidney beansOne cup26 grams
ChickpeasOne cup15 grams
TempehOne cup30 grams
Tofu (a complete protein) One cup40 grams
EdamameOne cup17 grams
BuckwheatOne cup6 grams
Mycoprotein (Quorn)Half cup 13 grams
Peanut butter, almond butter and cashew butter2 Tablespoons8 grams
Tempeh One cup 31 grams
Lentils One cup 18 grams
Seitan, also called wheat gluten or wheat meat 3 ounces 18 grams
Ezekiel Bread1 slice4 grams
Tahini 2 Tablespoon5.2 grams
Amaranth (a complete protein) 1/2 cup uncooked 13 grams
Brown Rice 1 cup cooked 5 grams
Baked Beans1 cup 12 grams
Veggie Burger 1 patty 18 grams
Textured Vegetable Protein (TVP), cooked1/2 cup cooked15 grams
Spinach, cooked1 cup 5 grams
Soy Milk 1 cup 10 grams
Potato1 Medium 4 grams
Almonds1/4 cup5 grams


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