One major issue regarding vegetarian and vegan diets is a lack of protein.
Many experts, however, believe that a well-planned vegetarian diet may contain all of the nutrients you need, including protein. (1, 2, 3, 4)
Certain plant foods, however, contain much more protein than others, and both recent and old research shows that higher protein diets may enhance muscular strength, sensations of fullness, and weight reduction. (5, 6, 7)
Here are 18 plant foods with a high protein content per serving.
1. Seitan
Many vegetarians and vegans like seitan as a protein source.
It is formed from gluten, the primary protein found in wheat. When cooked, it closely matches the appearance and feels of meat, unlike many soy-based imitation types of meat.
It contains roughly 25 grams of protein per 3.5 ounces (100 grams), making it one of the finest plant protein sources accessible. It is also known as wheat meat or wheat gluten. (8)
Seitan is also high in selenium and has trace quantities of iron, calcium, and phosphorus.
This meat substitute may be found in the refrigerated department of many supermarket shops, particularly health food stores. You may also create your own using essential wheat gluten.
Seitan may be pan-fried, sautéed, or grilled, making it versatile in a range of cuisines.
However, due to the presence of wheat, those with gluten intolerance should avoid eating seitan.
2. Tempeh, tofu, and edamame
Soybeans are the source of tofu, tempeh, and edamame.
Soybeans are regarded as a complete protein source. This means they provide your body with all of the important amino acids it requires.
Edamame is young soybeans with a pleasant, somewhat grassy flavor. They must be steamed or cooked before eating. They may then be eaten on their own or added to soups and salads.
Tofu is manufactured by pressing bean curds together in a technique similar to cheesemaking. Tempeh, on the other hand, is created by boiling and gently fermenting ripe soybeans before pressing them into a block.
Tofu has little flavor on its own, but it readily absorbs the flavor of the items with which it is cooked. In comparison, tempeh has a distinct nutty taste.
Tofu and tempeh may both be used in a wide range of cuisines, from burgers to soups and chilis.
Iron, calcium, and 12–20 grams of protein per 3.5-ounce (100-gram) meal are all present in all three soy-based proteins. (9, 10)
Edamame is also high in folate, vitamin K, and fiber, all of which may aid digestion and regularity. (11)
Tempeh, on the other hand, is high in probiotics, B vitamins, and minerals like magnesium and phosphorus.
3. Lentils
Lentils are a high-protein food, with 18 grams of protein per cooked cup (198 grams). (12)
They may be used to make anything from fresh salads to substantial soups and spice-infused dahls.
Lentils are also high in fiber, with a single cup supplying more than half of your daily fiber requirements (198 grams).
Furthermore, the fiber included in lentils has been demonstrated to feed the beneficial bacteria in your colon, which may aid in the promotion of gut health. Lentils may also lower your risk of heart disease, diabetes, obesity, and some forms of cancer. (13)
Lentils are also high in folate, manganese, and iron. They also have a high concentration of antioxidants and other plant chemicals that promote health.
4. Beans
Beans including kidney, black, pinto, and most other types have a high protein content per serving.
Chickpeas, commonly known as garbanzo beans, are another kind of protein-rich bean.
The average cooked cup of beans has roughly 15 grams of protein (170 grams). They’re also high in complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and a variety of beneficial plant chemicals. (14, 15)
Furthermore, multiple studies demonstrate that eating beans and other legumes may help lower cholesterol, regulate blood sugar, lower blood pressure, and even reduce belly fat. (16, 17)
Make a wonderful bowl of homemade chili with beans, or add additional health benefits to roasted chickpeas by adding a sprinkle of turmeric on top. (18)
5. Nutritional yeast
Nutritional yeast is a strain of Saccharomyces cerevisiae yeast that has been deactivated and is offered commercially as a yellow powder or flakes.
It has a cheesy taste and is often used in recipes such as mashed potatoes and scrambled tofu.
Nutritional yeast may also be used as a savory topping on popcorn or sprinkled on top of pasta meals.
A half-ounce (16 gram) serving of this complete plant protein source has 8 grams of protein and 3 grams of fiber. (19)
Fortified nutritional yeast is also high in zinc, magnesium, copper, manganese, and all B vitamins, including vitamin B12.
Keep in mind, however, that not all varieties of nutritional yeast are fortified, so read the label carefully.
6. teff and spelt
Spelt and teff fall within the group of ancient grains. Einkorn, barley, sorghum, and farro are some more ancient grains.
Spelt is a form of wheat that includes gluten, while teff is an annual grass that is naturally gluten-free.
Spelt and teff have a greater protein content than other ancient grains, with 10–11 grams of protein per cooked cup (250 grams). (20, 21)
Both are high in a variety of nutrients, including complex carbohydrates, fiber, iron, magnesium, phosphorus, and manganese. B vitamins, zinc, and selenium are also present.
Spelt and teff are versatile grain alternatives to wheat and rice and may be used in a variety of dishes ranging from baked items to risotto.
7. Hemp seeds
Hemp seeds are derived from the Cannabis sativa plant, which is frequently vilified for being related to the cannabis plant.
However, hemp seeds contain only tiny levels of tetrahydrocannabinol (THC), the chemical responsible for cannabis’s euphoric effects.
Although hemp seeds aren’t as well-known as other seeds, each 3-tablespoon (30-gram) meal has 9 grams of protein. (22)
Hemp seeds are also abundant in magnesium, iron, calcium, zinc, and selenium. Furthermore, they contain omega-3 and omega-6 fatty acids in the appropriate ratio for human health. (23)
Interestingly, some research suggests that the lipids included in hemp seeds may help decrease inflammation and improve symptoms of PMS, menopause, and some skin diseases. (24)
You may include hemp seeds into your diet by sprinkling some in your morning smoothie or muesli. They may also be used to make your salad dressings or protein snacks.
8. Green peas
Green peas include about 9 grams of protein per cooked cup (160 grams), a little more than a cup (237 mL) of dairy milk. (25)
Furthermore, a serving of green peas provides more than 25% of your daily fiber, thiamine, folate, manganese, and vitamins A, C, and K requirements.
Green peas are also high in iron, magnesium, phosphorus, zinc, copper, and a variety of B vitamins.
Peas may be used in a variety of dishes, including pea-and-basil-stuffed ravioli, Thai-inspired pea soup, and pea-and-avocado guacamole.
9. Spirulina
This blue-green alga is a nutrient-dense superfood.
A 2-tablespoon (14-gram) portion contains 8 grams of complete protein, as well as 22 percent of your daily iron requirements and 95 percent of your daily copper requirements. (26)
Spirulina is also rich in magnesium, riboflavin, manganese, potassium, and a little quantity of the majority of other minerals your body need, including vital fatty acids.
Phycocyanin, a natural pigment contained in spirulina, seems to have potent antioxidant, anti-inflammatory, and anti-cancer capabilities, according to several test-tube and animal studies. (27)
Furthermore, studies have linked spirulina consumption to a variety of health advantages, including a stronger immune system, lower blood pressure, and better blood sugar and cholesterol levels. (28)
Still, additional human research is needed before we can make conclusions about all of spirulina’s health benefits.
10. Amaranth and quinoa
Although amaranth and quinoa are often referred to be ancient or gluten-free grains, they are not derived from grasses like other cereal grains. As a result, they are classified as pseudocereals.
Nonetheless, they may be processed or crushed into flours in the same way as more popularly recognized grains can.
Amaranth and quinoa include 8–9 grams of protein per cooked cup (185 grams) and are complete protein sources, which are unusual among grains and pseudocereals. (29)
Furthermore, amaranth and quinoa are high in complex carbohydrates, fiber, iron, manganese, phosphorus, and magnesium. (30)
11. Ezekiel bread and other sprouted grain bread
Organic, sprouted whole grains and legumes are used to make Ezekiel bread. Wheat, millet, barley, and spelt are among them, as are soybeans and lentils.
Two slices of Ezekiel bread include around 8 grams of protein, which is significantly higher than most other bread. (31)
Sprouting grains and legumes enhances their concentration of good nutrients while decreasing their level of antinutrients, which are substances that might interfere with your body’s absorption of certain vitamins and minerals. (32)
Sprouting also boosts the concentration of certain amino acids, such as lysine, which may help raise their overall protein quality, according to research. (33)
Similarly, mixing grains with legumes may increase the amino acid profile of the bread. (34)
Soluble fiber, folate, vitamins C and E, and beta carotene seem to be increased by sprouting. It may also lower gluten somewhat, which may assist digestion in those with gluten-related problems.
12. Soy milk
Soy milk is a kind of milk that is derived from soybeans and is frequently supplemented with vitamins and minerals. For people who avoid dairy, it might be a fantastic substitute for milk.
Not only does it provide 6 grams of protein per cup (244 mL), but it’s also high in calcium, vitamin D, and vitamin B12. (35)
Soy milk is available at most stores. It’s a very adaptable product that may be consumed on its own or used in a range of culinary and baking dishes.
Keep in mind, though, that soy milk and soybeans do not naturally contain vitamin B12, so go for a fortified type.
Furthermore, certain kinds may include additional sugar, so choose unsweetened versions wherever feasible.
13. Oats and oatmeal
Eating oats is a simple and tasty method to add protein to any diet.
A half-cup (40 grams) of dried oats has around 5 grams of protein and 4 grams of fiber. Magnesium, zinc, phosphorus, and folate are also found in oats. (36)
Although oats are not a complete protein, they do provide better quality protein than other regularly ingested cereals such as rice and wheat.
Oats may be used in a range of cuisines, from porridge to vegetarian burgers. They may also be crushed into flour and baked with.
14. Wild rice
Wild rice has almost 1.5 times the protein content of other long-grain rice types, such as brown rice and basmati.
A cooked cup (164 grams) contains roughly 7 grams of protein, as well as fiber, manganese, magnesium, copper, phosphorus, and B vitamins. (37)
Wild rice, unlike white rice, is not stripped of its bran. That’s wonderful news from a nutritional standpoint since bran includes fiber as well as a variety of vitamins and minerals. (38)
However, this raises worries about arsenic, which may build in the bran of contaminated rice harvests. (39)
Arsenic is a hazardous substance that has been linked to several health issues, particularly when eaten regularly over a lengthy period. (40)
Washing wild rice before cooking it and boiling it in lots of water will considerably lower arsenic levels, as well as other heavy metals like lead and cadmium. (41)
15. Chia seeds
Chia seeds come from the Salvia hispanica plant, which grows in Mexico and Guatemala.
Chia seeds deserve to be on the list of best plant-based proteins because they provide 5 grams of protein and 10 grams of fiber per ounce (28 grams). (42)
These tiny seeds are abundant in iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other phytonutrients. (43)
They’re also quite adaptable because of their mild flavor and ability to absorb water and produce a gel-like consistency.
Because of this, they are a simple addition to a wide range of dishes, from smoothies to baked products to chia pudding.
16. Nuts, nut butter, and other seeds
Protein is abundant in nuts, seeds, and their derivatives.
Depending on the type, one ounce (28 grams) provides 5–7 grams of protein. (44, 45)
Nuts and seeds are also high in fiber and good fats, as well as iron, calcium, magnesium, selenium, phosphorus, vitamin E, and B vitamins. They also include antioxidants as well as other useful plant chemicals. (46)
When deciding which nuts and seeds to purchase, bear in mind that blanching and roasting may degrade the nutrition in the nuts. As a result, wherever feasible, go for raw, unblanched versions. (47)
Also, choose natural nut butter to avoid the oil, sugar, and extra salt that are often added to many popular products.
17. Protein-rich fruits and vegetables
Although all fruits and vegetables contain protein, some have a higher concentration than others.
Broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts have the highest protein content, with 4–5 grams per cooked cup. (48, 49, 50)
Although officially a grain, sweet corn is another typical meal with almost the same protein content as these high protein veggies. (51)
Fresh fruits, on average, offer less protein than vegetables. Guava, cherimoyas, mulberries, blackberries, nectarines, and bananas provide the greatest protein, with roughly 2–4 grams per cup. (52, 53)
18. Mycoprotein
Mycoprotein is a protein that is not obtained from animals and is derived from the fungus Fusarium venenatum.
It’s often used to make meat alternatives like vegetable burgers, patties, cutlets, and fillets.
The nutritional content varies depending on the product, but most provide 15–16 grams of protein and 5–8 grams of fiber every 3.5-ounce (100-gram) portion. (54, 55)
Despite worries regarding the safety of mycoprotein about food allergies, research reveals that adverse responses are very infrequent. (56)
However, bear in mind that certain mycoprotein-based products may also include egg whites, so read the label carefully if you’re on a vegan diet or avoid eggs for other reasons, such as food allergies.
Result in Bottom Line
Protein deficiency is unusual among vegetarians and vegans, particularly those who maintain a healthy, well-planned diet. (57)
Nonetheless, for some reason, some individuals may be interested in increasing their plant protein consumption.
This list may be used as a starting point for anybody looking to include more plant-based proteins in their diet.
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