Vegan and Vegetarian Protein Sources: Top Plant-Based Foods to Try

A common concern for those following a plant-based diet is whether they are getting enough protein. However, many experts agree that a well-planned vegetarian or vegan diet can provide all the nutrients you need, including protein. Certain plant-based foods contain significantly more protein than others. Here are five high-protein plant-based foods per serving: 1. Tofu, tempeh, and edamame – All derived from soybeans, these are considered complete protein sources, providing all essential amino acids your body needs. Edamame are young soybeans with a sweet and slightly grassy taste, perfect for soups or salads. Tofu, made from soybean curds, absorbs flavors easily, while tempeh has a nutty flavor and contains probiotics. Both tofu and tempeh can be used in various recipes, offering 12-20 grams of protein per 100 grams. 2. Lentils – With 18 grams of protein per cooked cup (198 grams), lentils are an excellent protein source. They also provide over half the recommended daily intake of dietary fiber in one cup. Lentils promote gut health and reduce the risk of heart disease, diabetes, obesity, and certain cancers. 3. Beans – Most varieties like black beans, chickpeas, and kidney beans offer about 15 grams of protein per cooked cup (170 grams). Beans are rich in complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and beneficial phytonutrients. Studies show diets rich in beans can lower cholesterol, manage blood sugar, reduce blood pressure, and decrease belly fat. 4. Green peas – Containing nearly 9 grams of protein per cooked cup (160 grams), green peas exceed the protein content of a cup of milk. A serving covers more than 25% of daily needs for fiber, thiamine, folate, manganese, and vitamins A, C, and K. Peas are also a good source of magnesium, phosphorus, copper, and B vitamins. 5. Quinoa and bulgur – Consuming quinoa is an easy way to add protein to any diet. Half a cup (40 grams) dry provides about 5 grams of protein and 4 grams of fiber. Quinoa also contains magnesium, iron, phosphorus, and folate. Though not a complete protein, it offers higher-quality proteins compared to commonly consumed grains like rice and wheat.