Top 16 Sources Of Plant Based Protein

Top 16 Sources Of Plant Based Protein

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? What are the Top 16 Sources Of Plant Based Protein?

The first foods you might think of include vegetables, beans, and nuts. But don’t you have to eat like a huge amount of those things to get enough? No you do not, just implement the proper plant based protein diet foods and you will receive all the nutrients you need!

Top 16 sources of plant based protein
Top 16 sources of plant based protein

Tofu is another 1 of the Top 16 Sources Of Plant Based Protein

16 sources of plant based protein Vegan protein foods
Breaded tofu bowl recipe.

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.

Lentils are a healthy vegan protein food

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 one of my favorite vegan protein sources

Apple Spirulina Health Drink Recipe photo
chia seeds are a tasty source of plant based protein

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.

SPIRULINA is a blue/dark green algae superfood that comes in a powder form.
11 Rejuvenating Superfoods You Must Try
Spirulina is a complete protein

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.

Vitamin b12 for vegans fortified nutritional yeast Vegan protein foods
Nutritional yeast is often fortified with vitamin B12

What is nutritional yeast? 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.

KALE is also known as leaf cabbage that have green or purple leaves that do not form a head.

This leafy green vegetable contains one of the highest amount of antioxidants of any vegetable. Kale is great in salads, stir frys, and smoothies. It’s a healthy plant based protein diet food.

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.

plant based protein
 Brussel Sprouts 

The BRUSSEL SPROUT is a member of the Gemmifera Group of cabbages, grown for its edible buds.

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.

Comments are closed.