Plant-based proteins have become increasingly popular as more people explore alternatives to animal products. From sources like legumes, nuts, seeds, and grains, plant-based proteins offer a diverse and rich array of nutrients that are essential for maintaining a healthy diet. These proteins come in a variety of forms, such as powders, protein bars, and even meat replacements, making it easier than ever to incorporate them into everyday meals. The best part? Many of these plants are not only good for you, but they’re also typically environmentally friendly, contributing to a sustainable way of life, especially when choosing options that aren’t ultra-processed.
Despite their many benefits, plant-based proteins do have some drawbacks. One of the main concerns is that not all plant-based proteins provide a complete amino acid profile, including many of the highest-protein vegetables. This means that you will need to combine different types of plant-based proteins to ensure that you are getting all the essential amino acids that your body needs. Additionally, some people may experience digestive issues when transitioning to a plant-based diet, as the increased fiber intake can be a bit of a shock to the system at first. However, with a little planning and adjustment, these challenges can be easily managed.
Another important point to note is that plant foods can sometimes have a health aura — but plant-based doesn’t necessarily mean healthy. Plant products can be ultra-processed just like non-plant products, and those foods (think: fried plant-based chicken nuggets) can still increase your risk of heart problems, according to research in The Lancet. That doesn’t mean you shouldn’t eat them, but be aware that they don’t necessarily offer any health benefits over processed animal products.
However, plant proteins also have many benefits. Consuming plant proteins can help reduce the risk of chronic diseases such as heart disease and type 2 diabetes, according to the journal Proceedings of the Nutrition Society. It also contains less saturated fat and cholesterol compared to animal proteins. In addition, plant proteins often provide fiber, vitamins and antioxidants that support overall health.
Wondering which plant-based proteins are the most protein-packed? Check out these choices that offer an impressive amount of protein and other benefits too!
Quinoa
Quinoa is a highly nutritious grain that provides about eight grams of protein per cup when cooked. It is one of the few sources of complete plant protein, meaning it contains all nine essential amino acids that the body cannot make on its own. A serving of quinoa is typically one cup cooked. In addition to its protein content, quinoa is also a source of fiber, magnesium, and antioxidants.
Lentils
Lentils are a powerhouse of plant-based protein, with about 18 grams of protein per cooked cup. They are not a complete protein, but can be combined with grains such as rice or whole wheat to form a complete protein. Lentils have many health benefits, including positive effects on diabetes management, support for cardiovascular health, and antioxidant properties.
Chickpeas
Chickpeas contain about 15 grams of protein per cooked cup. While they are not a complete protein, combining them with whole grains like quinoa or barley can provide a complete amino acid profile. Additionally, combining chickpeas with nuts and seeds, such as sunflower seeds or tahini, can also help achieve a balanced and complete protein meal. Data shows that eating chickpeas can also help support stable blood sugars.
Chia seeds
Chia seeds contain about five grams of protein per ounce (about two tablespoons). While they are a fantastic source of omega-3 fatty acids, dietary fiber, and several essential minerals, they are not a complete protein on their own. To create a complete protein, chia seeds should be combined with additional foods that balance out their amino acid profile. Great combinations include chia seeds with legumes, nuts, or whole grains. For example, mixing chia seeds into oatmeal or quinoa dishes can round out their protein content. Alternatively, chia seeds can be mixed into a smoothie with almond milk and a handful of nuts to achieve a complete protein profile, ensuring you get all the essential amino acids your body needs.
Edamame
Edamame, or young soybeans, provide about 17 grams of protein per cooked cup. They are also a complete protein, providing all the essential amino acids the body needs, and are a solid source of fiber, vitamins, and minerals such as folate and vitamin K.
Walnuts
Walnuts provide about 4.3 grams of plant-based protein per serving, which is one ounce, or about a handful. While not a complete protein, walnuts can be combined with other nuts and seeds to create a balanced amino acid profile. And in addition to protein, walnuts are the only nut that provides an excellent source of the plant-based omega-3 fatty acid ALA, which supports heart health and has anti-inflammatory properties. This makes them an excellent choice for vegetarians and vegans looking to increase their omega-3 intake.
Tofu
Tofu contains about 10 grams of protein per half cup. It comes from soybeans, making it a complete protein that contains all the essential amino acids. Tofu also provides a good amount of calcium and iron, which are essential for bone health and oxygen transport.
Hemp Seeds
Hemp seeds are the small, brown seeds of the cannabis sativa plant. They provide about 10 grams of protein per three tablespoons and are considered a complete protein, containing all nine essential amino acids.
Bonus? Hemp seeds contain an optimal 3:1 ratio of omega-6 to omega-3, which is considered ideal for human health. They also contain gamma-linolenic acid (GLA), a type of omega-6 fatty acid known for its anti-inflammatory properties.
You can sprinkle them over cereals and salads or add them to smoothies.
Nutritional yeast
Nutritional yeast provides about eight grams of protein per two-tablespoon serving and is a complete protein. In addition to its protein content, nutritional yeast is enriched with B vitamins, including B12, which may be lacking in vegan diets. Its cheesy, nutty flavor makes it an ideal addition to sauces, soups, and as a topping for popcorn or pasta. In short, it should be a staple for anyone who doesn’t eat much or any animal products.
Black beans
Black beans contain about 15 grams of protein per cooked cup. They are not a complete protein, but can be combined with grains such as rice or corn to form a complete protein. Beans also contain resistant starch, a prebiotic fiber that can support gut health.
Peas
Peas provide about eight grams of protein per cooked cup. Although they are not a complete protein, they can be combined with other protein sources to ensure a complete amino acid profile. A great combination is to combine peas with whole grains such as brown rice or quinoa. These grains provide the essential amino acid methionine, which is present in lower amounts in peas. In addition to protein, peas are rich in vitamins A, C, and K, as well as dietary fiber.
Pumpkin seeds
Pumpkin seeds contain about seven grams of protein per ounce (about a quarter cup). They’re not a complete protein, but adding them to a salad with chickpeas or black beans is enough to ensure all the essential amino acids are present. Pairing pumpkin seeds with Greek yogurt or cottage cheese (if you eat dairy, of course) also makes for a protein-rich snack or meal. In addition to protein, pumpkin seeds are rich in zinc, magnesium, and healthy fats.
Lauren Manaker is an award-winning, registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.