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.
8 of the Best Plant-Based Sources of Protein
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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) (1, 2). They're both very versatile and can be used as meat alternatives or simply in soups.
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Lentils
Lentils are packed with protein, providing 18 grams per cooked cup (240 ml) (3). They're also high in minerals like folate, manganese, and iron. Lentils are a great source of polyphenols—plant compounds that help fight various diseases (4). Lentils work wonderfully in salads, soups, and casseroles.
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Chickpeas and Most Beans
Chickpeas (garbanzo beans) and most other types of beans provide around 15–18 grams of protein per cup (240 ml). They're also high in fiber, complex carbs, and minerals like iron, folate, potassium, manganese, and phosphorus, plus beneficial plant compounds (5). Beans work great in soups, salads, or as the star of a dish.
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Nutritional Yeast
Nutritional yeast is a delicious vegan-friendly protein option. Two tablespoons (30 ml) contain 8 grams of protein and 4 grams of fiber (6). It has a cheesy taste, making it a great seasoning or vegan cheese alternative. You can buy it at health-food stores and online.
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Soy Milk
Soy milk is a great plant-based milk option. One cup (240 ml) contains 6 grams of protein and is high in calcium, vitamin D, and B12 (7). Choose unsweetened varieties to avoid extra sugar and calories.
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Nuts and Seeds
A 28 g (1 oz) serving of nuts or seeds provides 5–7 grams of protein, along with fiber and healthy fats (8). They also supply iron, calcium, selenium, magnesium, vitamin E, and various B vitamins. Opt for raw, unblanched varieties when possible.
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Spirulina
Spirulina is a nutrient-dense blue-green algae. Two tablespoons (30 ml) deliver 8 grams of protein, 22% of your daily iron and thiamin, and 42% of your daily copper (9). It's available as tablets or powder for smoothies and soups.
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Seitan
Seitan, made from wheat gluten, packs 25 grams of protein per 100 grams (3.5 oz) (10). It's often called "wheat meat" for its meat-like texture. Find it at health-food stores or make it using vital wheat gluten.
Summary
There are plenty of great plant-based protein options like tofu, tempeh, lentils, chickpeas, beans, nutritional yeast, soy milk, nuts and seeds, spirulina, and seitan.
