Plant based Protein food is healthy and easily accessible. Vegans and vegetarians have a wide variety of vegan protein sources to choose from. What are the best vegan protein foods? So what are the Top 16 Sources Of Plant Based Protein?
The first time a friend asked me this question I had only been vegan for a few months and all I knew to say was “vegetables, beans, and nuts.” That friend then asked a follow up question that I didn’t properly know how to answer. She asked, “but don’t you have to eat like a huge amount of those things to get enough?” The plant based protein diet will help you lose weight and be healthy.
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• Pumpkin seeds have 5 grams of protein in 1 oz
• Hemp seeds have 10.78 grams of protein In 1 oz.
• Almonds have 6 grams of protein in 1 oz.
• Pistachios have 6 grams of protein in 1 oz.
• Flaxseeds have 5.19 grams of protein in 1 oz.
• Tofu has 10 grams of protein In 1/2 cup.
• Oatmeal has 8 grams of protein in 1 cup cooked.
• Lentils have 8 grams of protein in One half cup of cooked.
• Chia seeds have 4.7 grams protein in 1 oz.
• Spirulina has 4 grams of protein in 1 tablespoon.
• Nutritional Yeast has 3.8 grams of protein in 1 tbsp.
• Soybeans have 11 grams of protein in 1/2 cup.
• Peas have 8 grams of protein in 1 cup.
• Kale has 2.9 grams of protein in 1 cup (chopped).
• Broccoli has 2.6 grams of protein in 1 cup chopped.
• Brussel Sprouts have 3 grams of protein in 1 cup chopped
An average sedentary man needs 56 grams of protein per day while the average sedentary woman needs 46 grams per day. The more physically active you are the more Plant based protein diet you need.
Calculate your personal daily protein needs according to your sex, age, height, weight, and physical activity HERE.
Plant based proteins are a healthy sustainable way to get your nutrition.
Pumpkin seeds are packed with plant based protein. They are the flat, asymmetrically oval, edible seeds of the pumpkin. They can be marinated, roasted, and available year round.
One oz (or approximately 85 seeds) contains 126 calories, 5 grams of fat, and 5 grams of fiber. Also 5 grams of protein, 1% calcium, 4% iron, and 18% magnesium.
HEMP SEEDS are the edible seeds of the cannabis sativa plant. They are highly nutritious. These plant based seeds will not get you high nor make you fail a drug test. Hemp seeds are full of plant based protein.
One oz of hemp seeds contain 160 calories, 12.9 grams of fat, and 70 mg potassium. Hemp seeds also have 1 gram of fiber, 10.78 grams of protein, 2% calcium, and 4% iron.
The almond tree is classified with the peach. The Almond is native to the Mediterranean climate of the Middle East and was spread by human in ancient times. Almonds are a potent plant based proteins food.
Calories in one oz (or 23 whole almonds) contain 163 calories, 200 mg potassium, and 3.5 grams fiber. Also 1 gram sugar, 6 grams of protein, and 7% calcium. Almonds also have 6 % iron and 19% magnesium.
Pistachios are edible seeds originating from the pistachio tree. This small tree originates from Central Asia and the Middle East. The kernels can be roasted, salted, and eaten whole. Pistachios are a crunchy plant based protein food.
One oz of pistachios (or 49 kernels) contains 159 calories, 13 grams of fat, and 291 mg potassium. Also 2.9 grams of fiber, 2.2 grams of sugar, and 6 grams of protein. Pistachio nuts also have 2% vitamin A, 3% calcium, and 2% vitamin C. Additionally 6% iron, 25% vitamin B-6, and 8% magnesium.
Flaxseeds are also known as linseed and are a food and fiber crop cultivated in cooler regions of the world. Studies have shown flaxseeds can reduce cholesterol and aid in weight loss.
One oz of flaxseeds contain 151 calories, 11.95 grams of fat, 230 mg potassium, 7.7 grams of fiber, .44 grams of sugar, 5.19 grams of protein, 7% calcium, and 9% iron. Flaxseeds are tiny plant based protein foods.
Tofu is also known as a bean curd. It is made by coagulating Soy Milk and pressing he curds into blocks. These tofu blocks can be soft, firm, or extra firm. Eating tofu is part of a healthy vegan Plant based protein diet. It’s the second to the top of all the vegan protein sources.
One half cup of tofu contains 94 calories, 6 grams of fat, and 150 mg potassium. Also .4 grams of fiber, 10 grams of protein, and 2% vitamin A. Tofu also has 43% calcium, 36% iron, and 5% vitamin B-6. Furthermore tofu has 9% magnesium. Tofu is a versatile vegan protein.
Steel cut oats are also known as pinhead oats, coarse oatmeal, and Irish oatmeal. They are groats of whole Oats that have been chopped into two or three pieces. Oatmeal is a part of the Plant based protein diet.
Oatmeal is used to make porridge and overnight oats. They take a little longer to prepare than instant oatmeal (or rolled oats). It’s one of the most versatile vegan protein foods
One cup of cooked (or soaked overnight) steel cut oatmeal contains 150 calories, 2 grams of fat, and 52 grams of total carbs. Additionally 4 grams of dietary fiber, and 8 grams of protein. Oatmeal is another very versatile vegan protein.
They are known to have lens shaped seeds that grow in pods. Whole lentils usually take 15-20 minutes to cook in boiling liquid and will double or triple in size. Lentils make great meatless protein recipes.
One half cup of cooked lentils contain 160 calories, 7 grams of fat, and 336 mg potassium. Additionally 18 grams of total carbs, 7 grams of fiber, and 2 grams of sugar. Furthermore 8 grams of protein, 2% vitamin C, 2% calcium, and 17% iron.
Chia seeds are a complete protein. A complete protein (or whole protein) is a food source of protein that contains all 9 Essential amino acids that are required for the human diet. The Chia seed plant is grown commercially for its seeds which are high in omega-3 fatty acids.
One oz of chia seeds dry contains 138 calories, 9 grams of fat, and 5 mg sodium. Furthermore 115 mg potassium, 12 grams of carbs, and 10 grams of dietary fiber. Chia seeds also have 4.7 grams protein, 17% calcium, 12 % iron, and 23% magnesium.
Chia Seeds can be sprinkles in smoothies, on salads, pastas, potatoes, etc. They can also be soaked in your choice of liquid (almond milk, Soy Milk, water) to make chia pudding.
The seeds absorb the liquid and develop a consistency that reminds me of tapioca pudding. Chia seeds are great for weight loss and a solid vegan protein food.
It comes from tropical lakes and is considered a superfood. Spirulina is one of few plant proteins to be considered a complete protein.
One tablespoon of spirulina contains 20 calories, 4 grams of protein, and .3 grams of fiber. Also 11% iron, 1% vitamin C, and 3% magnesium. Spirulina can be added to smoothies and health drinks. It’s a superfood protein.
NUTRITIONAL YEAST is a deactivated yeast that contains an abundance of nutritional value. This complete protein is a superfood that contains B complex vitamins (including B-12). Most brands of nutritional yeast are fortified with vitamin B12 and other essential nutrients. Vitamin B12 is harder to find on a vegan diet.
One tablespoon of nutritional yeast contains 28 calories, 77mg potassium, and 2.1 grams dietary fiber. Also 3.8 grams protein, 1% calcium, and 1% iron. Nutritional yeast is a vegan seasoning that adds protein to your plant based recipes.
SOYBEANS (GREEN/BOILED) are a type of legume that are associated with the pea family. These beans contain a significant amount of phytic acid, dietary minerals and B vitamins.
One half cup of soybeans contain 125 calories, 10 grams of carbs, and 4 grams of fiber. Also 11 grams of protein, 5 grams of fat, and 130 mg calcium. Soybeans also have 450 mg potassium. Soy beans are a rich vegan protein source.
GREEN PEAS come in pods, the pods contain several peas at a time. Pea pods are botanically considered fruits because they contain seeds and develop from the ovary of the plant.
One cup of green peas contain 118 calories, 354 mg potassium, and 21 grams of total carbs. Also 7 grams of fiber, 8 grams of sugar, and 8 grams of protein. Additionally 22% vitamin A, and 3% calcium.
Peas also have 96% vitamin C, 11% iron, 10% vitamin B-6, and 12% magnesium. Peas are another vegetable protein.
One cup of chopped kale contains 33 calories, 329 mg potassium, and 6 grams of carbs. Also 2.9 grams of protein, 133% vitamin A, and 10% calcium. Additionally kale has 134% vitamin C, 5% iron, 10% vitamin B-6, and 7% magnesium.
BROCCOLI is the edible flowering head of a plant that is part of the cabbage family. The word broccoli comes from the Italian plural of broccolo, which means the flowering crest of a cabbage.
Broccoli has large flower heads that are usually green in color and arranged in a tree-like structure that branches out. The mass of flower heads is surrounded by leaves.
One cup of chopped broccoli contains 31 calories, .3 grams of total fat, 288 mg potassium, 6 grams of carbs, 2.4 grams of fiber, 1.4 grams of sugar, 2.6 grams of protein, 11% vitamin A, 4 % calcium, 135 % vitamin C, 3% iron, 10% vitamin B-6, and 4% magnesium.
The leafy green vegan protein food vegetables are typically 2.5–4 cm in diameter and look like miniature cabbages. One cup of brussel Sprouts contains 38 calories, 342 mg potassium, 8 grams of total carbs, 3.3 grams of fiber, 1.9 grams of sugar, 3 grams of protein, 13% vitamin A, 3% calcium, 124% vitamin C, 6% iron, 10% vitamin B-6, and 5% magnesium.
kale, broccoli, and Brussel Sprouts are healthy plant based proteins. They are the richest vegan protein sources.