40 plant protein sources for vegans and vegetarians
For vegans and vegetarians, finding a high-quality plant protein source could be difficult, especially for those of you who are trying to lose weight and build muscle. So here’s a list of 40 meatless protein sources ranging from 57g to 3.5g of protein per 100g:
1-Spirulina
Spirulina is a type of blue-green algae that grows in both salty and freshwater.
The quality of the protein in spirulina is considered excellent, comparable to eggs. It contains the same whole protein with the same amino acid profile.
Protein: 100g of Spirulina contains 57g of protein.
2-Nutritional yeast
Nutritional yeast is a vegan food product with a cheesy, nutty or savory flavor. It comes in both fortified and unfortified varieties and can be found in most health food stores.
Fortified nutritional yeast is a vegan-friendly source of complete protein, B vitamins and trace minerals required for optimal health.
Protein: 100g of Nutritional yeast contains 40g of protein.
3-Soybeans
Soybeans are legumes that originated in East Asia, but are now being produced on a large scale in the United States.
They are considered one of the few plant protein sources that contain whole protein. This means that they provide the body with all the essential amino acids it needs.
Protein: 100g of raw soybeans contains 36g of protein.
4-Hemp seeds
Hemp seeds are the seeds of the hemp plant. They are rich in healthy fats and essential fatty acids (about 30%).
They are a great plant protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
Protein: 100g of Hemp seeds contains 31.5g of protein.
5-peanuts
Peanuts are a type of nuts, originating in South America.
Scientifically known as Arachis hypogea, peanuts go by a variety of names, such as groundnuts, earth nuts, and goobers.
Not only do peanuts taste good, they are also rich in protein, fat, and various healthy nutrients.
Protein: 100g of peanuts contains 26g of protein.
6-Seitan
Seitan is also called Wheat gluten. It is a food made from gluten, the main protein of wheat.
It’s high in protein which makes it an excellent alternative for many meat protein sources like chicken and beef.
Protein: 100g of seitan contains 25g of protein.
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7-peanut butter
Peanut butter is a relatively unprocessed food. It’s basically just peanuts, often roasted, that are ground until they turn into a paste.
Peanut butter is low in carbs and high in fats. Therefore, it’s suitable for people following a keto diet.
It’s fairly rich in nutrients and a decent plant protein source. It’s also loaded with fiber, vitamins and minerals.
Protein: 100g of peanut butter contains 25g of protein.
8-Split peas
Split peas are field peas, which are a variety of yellow or green peas grown specifically for drying.
They are high in plant protein and fiber, and low in fat.
Protein: 100g of raw Split peas contains 25g of protein.
9-kidney beans
Kidney beans are a variety of the common bean (Phaseolus vulgaris), a legume native to Central America and Mexico.
Kidney beans are high in plant protein. Carbohydrates and rich in various vitamins and minerals, such as; Iron, molybdenum, foliates, copper, Vitamin K1, phosphorus, manganese and potassium.
Protein: 100g of raw kidney beans contains 24g of protein.
10-almonds
The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.
They are high in healthy monounsaturated fats, fiber, protein and various important nutrients.
Protein: 100g of almonds contains 21g of protein.
11-Black beans
Black beans are classified as legumes. Also known as turtle beans because of their hard, shell-like appearance, they are the edible seeds of the plant.
Black beans are prized for their high plant protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health.
Protein: 100g of Black beans contains 21g of protein.
12-Lima Beans
Lima beans sometimes called “butter beans” because of their starchy yet buttery texture. They have a delicate flavor that complements a wide variety of dishes.
When it’s combined with whole grains such as rice, lima beans provide virtually fat-free high quality plant protein.
Protein: 100g of raw Lima Beans contains 21g of protein.
13-Sunflower seeds
The sunflower seed is considered the fruit of the sunflower. The seeds are pressed to extract their oil or dehulled and roasted or consumed as a popular snack.
The protein in Sunflower seeds is a complete protein, containing 9 of the essential amino acids your body needs.
They are also unique in the spectrum of nutrients they contain, ranking among the top 10 sources for many nutrients, such as Copper, Selenium, Vitamin E and many more.
Protein: 100g of Sunflower seeds contains 21g of protein.
14-pinto beans
The pinto bean is a variety of the common bean. It is the most popular bean in the United States and northwestern Mexico.
Although pinto beans are small, they contain impressive doses plant protein and certain vitamins and minerals
Protein: 100g of raw pinto beans contains 21g of protein.
15-pistachios
Interestingly, people have been eating pistachios since 7,000 BC. Nowadays, they’re very popular in many dishes, including ice cream and desserts
Pistachios are high in protein, fiber and antioxidants. They also have several other important nutrients, including vitamin B6 and potassium.
Protein: 100g of pistachios contains 20g of protein.
16-Tempeh
Tempeh is a traditional Indonesian food made from soybeans that have been fermented, or broken down by microorganisms.
In addition to soybeans, tempeh may also be made from other bean varieties, wheat or a mixture of soybeans and wheat
Tempeh boasts an impressive nutrient profile. It is high in protein, vitamins and minerals but low in sodium and carbs.
Protein: 100g of tempeh contains 19g of protein.
17-Chickpeas
Chickpeas also known as garbanzo beans are legumes which featured extensively in the Mediterranean diet and Middle-Eastern food.
Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals.
Protein: 100g of Chickpeas contains 19g of protein.
18-pumpkin seeds
A pumpkin seed, also known as a Pepita, is the edible seed of a pumpkin or certain other cultivars of squash.
Pumpkin seeds are rich in plant protein, antioxidants, iron, zinc, magnesium and many other nutrients.
Protein: 100g of pumpkin seeds contains 19g of protein.
19-Sesame seeds
Sesame seeds are derived from a plant of the Sesamum genus. These seeds are considered the oldest oilseed crop in the world and have been cultivated for more than 3,500 years.
The nutrient profile for these seeds makes them a good supplement to other plant proteins in vegetarian and vegan diets.
Protein: 100g of Sesame seeds contains 18g of protein.
20-Cashews
They grow on cashew nut trees, which are native to subtropical climates. Although cashews are one of the lowest-fiber nuts, they are packed with protein, vitamins, minerals and antioxidants.
These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.
Protein: 100g of Cashews contains 18g of protein.
21-Flaxseed
Flaxseed is one of the oldest crops. There are two types, brown and golden, which are equally nutritious.
They are a good source of plant-based protein and can be an alternative protein source for people who do not eat meat.
Protein: 100g of Flaxseed contains 18g of protein.
22-Oats
Oats (Avena sativa) are a cereal commonly eaten in the form of oatmeal or rolled oats.
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol.
Although oats are not considered a complete protein, they do contain higher-quality plant protein than other commonly consumed grains like rice and wheat.
Protein: 100g of Oats contains 17g of protein.
23-Chia seeds
Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint.
Despite their tiny size, Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, plant protein, omega-3 fatty acids and various micronutrients.
Protein: 100g of Chia seeds contains 16.5g of protein.
24-Wild rice
Wild rice is a species of grass that produces edible seeds resembling rice. It tends to have a stronger taste and cost more than rice.
Wild rice contains an impressive amount of several nutrients, including protein, manganese, phosphorus, magnesium and zinc.
They contain approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati.
Protein: 100g of raw Wild rice contains 15g of protein.
25-Hazelnuts
The hazelnut is a fruit of the hazelnut tree. It can be found especially in countries surrounding the Mediterranean Sea. The hazelnut is nowadays growing in Turkey, Spain, Italy and the United States, but is originally from Turkey.
Protein: 100g of Hazelnuts contains 15g of protein.
26-Walnuts
Walnuts (Juglans regia) are a tree nut belonging to the walnut family. They originated in the Mediterranean region and Central Asia, and have been part of the human diet for thousands of years.
These nuts are rich in omega-3 fats, protein and contain higher amounts of antioxidants than most other foods.
Protein: 100g of Walnuts contains 15g of protein.
27-Quinoa
Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. There are three main types: white, red and black.
Quinoa is high in whole protein compared to most plant protein sources. It also contains all the essential amino acids that you need, making it an excellent protein source for vegetarians and vegans.
Protein: 100g of Quinoa contains 14g of protein.
28-Amaranth
Amaranth is a tall tree with broad green leaves, bright red or gold flowers, and around 60 different species.
The flowers are made up of miniscule, grain-like buds, one reason why this plant often falls into the “grain” category. But amaranth isn’t technically a grain like oats, wheat, or rice. It’s sometimes referred to as a “pseudo-cereal” because its nutritional profile is very similar.
Amaranth is a great source of lysine, an important amino acid with a protein content comparable to that of milk, more easily digested; neither can be said of other grains.
Protein: 100g of Amaranth contains 14g of protein.
29-Brazil nuts
Brazil nuts are a nutrient-dense and delicious type of nuts that come from a tree in South America bearing the same name.
Brazil nuts are high in protein and fiber. Therefore, a handful of these nuts can be a helpful boost to keep your protein levels up!
Protein: 100g of Brazil nuts contains 14g of protein.
30-Edamame
Edamame beans are whole, immature soybeans, sometimes referred to as vegetable-type soybeans. They are green and differ in color from regular soybeans, which are typically light brown, tan or beige.
It contains around 11% protein, which is a decent amount for a plant food. It is also a quality protein source, providing all the essential amino acids.
Protein: 100g of Edamame contains 11g of protein.
31-Tofu
Tofu is made from condensed soy milk, in a process similar to how cheese is made.
Tofu is high in protein, and contains all the essential amino acids your body needs. It also contains fats, carbs and a wide variety of vitamins and minerals.
Protein: 100g of tofu contains 8g of protein.
32-Lentils
Lentils are a legume that considered a starchy protein source as it contains a fair amount of plant protein in addition to the high content of carbohydrates and fibers.
Most of the carbs in Lentils is slowly digested carbs and a single cup of it provides approximately 50% of your recommended daily fiber intake.
Protein: 100g of raw lentils contains 8g of protein.
33-Soy Milk
Soy milk or soy milk is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates
Milk that’s made from soybeans and fortified with vitamins and minerals is a great alternative to cow’s milk.
Protein: 1 Cup of Soy Milk contains 8g of protein.
34-Fava beans
Fava beans Also known as broad beans are pretty amazing given the amount of nutrition they contain. In addition to being a lean protein choice with lots of fiber, fava beans contain vitamin K, vitamin B6, zinc, copper, iron, magnesium and more.
Protein: 100g of fava beans contains 8g of protein.
35-Black-eyed peas
The black-eyed pea is a subspecies of the cowpea, grown around the world for its medium-sized, edible bean.
A healthy diet including one to two servings of black-eyed peas per day can give you a decent amount of plant protein along with an anti-inflammatory effect.
Protein: 100g of Black-eyed peas contains 7.7g of protein.
36-white beans
White bean varieties include cannellini, Great Northern, and navy beans. However, their nutritional profiles are all quite similar.
White Beans are an excellent source of plant protein with higher levels of calcium than dark beans. They also hold potassium, folate, vitamin C, and non-heme iron.
Protein: 100g of white beans contains 6g of protein.
37-Green peas
The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas, which can be green or yellow.
What’s more, a serving of green peas covers more than 25% of your daily fiber, vitamin A, C, K, thiamine, folate and manganese requirements.
Protein: 100g of Green peas contains 5g of protein.
38-Ezekiel bread
Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt.
Ezekiel bread is an excellent choice for bread lovers who want to get a fair amount of plant protein by eating toast or sandwiches.
Protein: 1 slice of Ezekiel bread contains 4g of protein.
39-Teff
Teff is a fine, ancient grain that originated in and around Ethiopia. Its color ranges from white to dark brown, and it can be cooked whole or ground into flour.
Teff is a naturally gluten-free grain with a fair amount of plant protein, which makes it a great alternative for wheat.
Protein: 100g of Teff contains 4g of protein.
40-soy yogurt
Soy yogurt is made using soy milk and it can be prepared at home using the same method as dairy yogurt.
People eat soy yogurt for its nutritional value and as a healthy, cholesterol-free alternative to yogurt made from dairy products.
Protein: 100g of soy yogurt contains 3.5g of protein.
I hope this list give you enough plant protein sources to choose from, and if you want a customized diet build upon your favorite foods, make sure to check out The 15 days diet plan.
