The best plant-based protein sources
Protein is an essential nutrient for your muscles, bones, and immune system.
Although the most well-known sources are meats, fish, and dairy, there are plenty of plant-based protein options to help you meet your requirements and keep you satisfied.
Here are 8 of the best plant-based sources of protein.
1. Tofu and tempeh
Tofu and tempeh are excellent plant-based sources of protein.
They're both made from soybeans but in different ways. Tofu is made by pressing the bean curds together, whereas tempeh is made by cooking, fermenting, and pressing soybeans.
Tofu and tempeh both contain around 17–20 grams of protein per 100 grams (3.5 oz).
They're both very versatile and can be used as meat alternatives, or simply in soups.
2. Lentils
Lentils are packed with protein, providing 18 grams per cooked cup (240 ml).
They're also high in minerals like folate, manganese, and iron. Lentils are also a great source of plant compounds called polyphenols that help fight various diseases.
Lentils are incredibly versatile and work great in salads, soups, and casseroles.
3. Chickpeas and most beans
Chickpeas (garbanzo beans) and most other types of beans are great sources of protein.
A single cup (240 ml) of chickpeas and other beans provides around 15–18 grams of protein. They also contain plenty of fibre, complex carbohydrates, minerals such as iron, folate, potassium, manganese and phosphorus, as well as beneficial plant compounds.
Chickpeas and beans work great in soups, salads, or on their own as the star of the dish.
4. Nutritional yeast
Nutritional yeast is a delicious vegan-friendly protein option.
Two tablespoons (30 ml) contain around 8 grams of protein and 4 grams of fibre.
Nutritional yeast uses the same species of yeast that's used to brew beer and bake bread. However, nutritional yeast is made differently and has a cheesy taste, making it a great seasoning and even a vegan cheese alternative.
You can buy nutritional yeast at many health food stores and online.
5. Soy milk
Soy milk is made from soybeans and is a great plant-based milk option.
One cup (240 ml) contains around 6 grams of protein and is often fortified with calcium, vitamin D, and vitamin B12.
You can buy soy milk at most supermarkets and drink it on its own or use it as a milk alternative. Choose an unsweetened variety where possible to avoid added sugars.
6. Nuts and seeds
Nuts and seeds are both great plant-based sources of protein.
A typical 28 g (1 oz) serving provides around 5–7 grams of protein, depending on the variety.
Aside from being high in protein, nuts and seeds are rich in fibre, healthy fats, vitamin E, magnesium, selenium and several B vitamins.
When possible, choose raw or dry-roasted, unsalted varieties.
7. Spirulina
Spirulina is a type of blue-green algae that is packed with nutrients.
Just two tablespoons (around 30 ml) provide approximately 8 grams of protein and contribute meaningful amounts of iron, thiamin and copper.
You can buy spirulina as tablets or as a powder to add to smoothies, juices or soups.
