Some people boil and eat it with soy sauce or coconut aminos , and since it absorbs neighboring flavors, you can use it with almost any recipe. Try it in chilis, salads and stews for a start. Seitan is a popular meat replacement found in many types of cuisine.

Although the exact amounts can vary between brands, pre-packaged seitan is usually low in calories and high in protein. One 3-ounce 84 grams serving of original seitan contains approximately 15 grams of protein.

Nutritional yeast only contains about 9 grams of protein per serving — however, unlike almost any other plant food, it usually includes fortified vitamin B Generally, you should treat nutritional yeast like a condiment or an ingredient in cheesy dishes or as a shake ingredient. A cup of pumpkin seeds contains 12 grams of protein.

Another complete protein source, pumpkin seeds are high in healthy fats, magnesium, lysine and zinc the latter two of which are often limited on plant-based diets. Hemp seeds have 9 grams of protein per serving and are also complete in their amino acid profile. They contain gamma-linolenic acid GLA , which is probably one reason they have so many health benefits, like reducing inflammation and helping with multiple sclerosis.

Amaranth is a complete protein, offering 9 grams per serving, and also contains over percent of your daily recommended manganese intake.

It provides 8 grams of protein per serving. Although black beans are short on hydroxyproline, they provide 15 grams of protein per serving. They also contain a large amount of lysine and leucine, two of the amino acids rarely found in vegan foods.

Leucine is the primary of three branched-chain amino acids, which is extremely significant for weight management and metabolism management. Apparently, your mom was right when she said eating your peas was important. Green peas have 9 grams of protein per serving and include significant amounts of leucine, lysine and glutamine.

Chickpeas are versatile, tasty and provide about 15 grams of protein per cup. They are also high in fiber, iron, zinc, phosphorus, B vitamins and more. This type of ancient, sprouted bread is made with a winning combo of whole grains, nuts and seeds.

Each slice provides about 5 grams of protein, plus fiber and minerals. Although it has the name wheat it in, buckwheat is actually a wheat-free grain that is a hearty protein source. This ancient whole grain has long been consumed in Africa and parts of Asia.

Millet is gluten-free, high in fiber and low on the glycemic index, keeping your blood sugar levels stable. Each one-cup serving contains about 6 grams of protein plus some folate, phosphorus, magnesium and iron.

When it comes to the best vegan protein sources, several types of protein powders make the list because they are highly convenient and provide essential amino acids. Many experts believe that the best plant-based protein powders are hemp, pea and brown rice protein.

Protein is the building block of life, made up of amino acids that our bodies use in virtually every internal process we have.

Is plant-based protein better for you than animal protein? Both sources of protein have their benefits. For example, vegan protein is sustainable and often low in calories but high in fiber, while animal foods are more dense in essential amino acids.

Fish, eggs, raw dairy or any meats provide protein that your body knows how to process. Plant-based protein, on the other hand, is a little less digestible for the human body. Since plant protein shows up in smaller quantities than animal protein, choosing a plant-based diet requires intentionality.

It is definitely possible to get all the nutrients you need from only plant foods, as long as you put thought into your meal planning. For example, while people interested in bodybuilding or building large amounts of muscle mass may have a harder time going completely plant-based, even they can usually still achieve their goals with the right planning and focus.

Take a look at some of these high-protein vegetarian foods to add to your diet. Greek yogurt, 23 g of protein per cup. Recipe to Try: Homemade Plain Greek Yogurt.

Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics.

Choose plain yogurt over flavored varieties to save added sugar. Recipe to Try: Slow-Cooker Creamy Lentil Soup Freezer Pack. Lentils are a protein powerhouse stuffed into a tiny package.

Not only do they deliver vegan protein, but a half-cup of cooked lentils also gives you 8 grams of fiber. Fiber is good for your heart, helps keep you full and can keep your weight in check. Read more: The Secret High-Protein Vegan Ingredient You Should Be Putting in Your Smoothie.

Chia seeds, 3 g of protein per 1 tablespoon. Recipe to Try: Berry Chia Pudding. Like hemp, chia seeds are nutrient dense. They deliver protein, fiber and omega-3s. You can blend them into smoothies, make chia-seed jam for toast and bake with them. Learn more about what makes chia seeds so good for you.

Quinoa, 8 g of protein per cup cooked. Recipe to Try: Vegan Superfood Grain Bowls. Quinoa is unique among plant proteins because it contains all nine essential amino acids, making it a complete protein something most plant-based proteins aren't.

One cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. And as an added bonus for those with celiac disease or any gluten sensitivity, quinoa is gluten-free. Recipe to Try: Cottage Cheese with Raspberry Honey. Cottage cheese is having a comeback and it's good for you!

Cottage cheese is a little higher in sodium than Greek yogurt, so keep that in mind if you're watching your salt intake.

It works well as a savory dip or try it sweetened up with fruit. Hemp seeds, 4 g of protein per 1 tablespoon. Recipe to Try: Strawberry-Blueberry-Banana Smoothie. In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on smoothies and smoothie bowls or oatmeal.

Beans chickpeas, black beans, etc. Recipe to Try : Black Bean Tacos. Like lentils, beans deliver fiber, a nutrient most of us don't get enough of.

They're also an inexpensive and easy way to add protein to dips, tacos, salads and soups. Read more about the health benefits of almonds , walnuts and pumpkin seeds. Just one tablespoon of chia seeds will provide almost 2g of protein, and they can be used in breakfasts, sprinkled over salads and soups, or as a healthy, protein-rich dessert.

They also work as an excellent replacement to egg in vegan cooking as they are hydrophilic and will therefore expand when soaked in water for about 20 minutes.

Discover more about the health benefits of chia seeds. Buckwheat is actually a seed that is high in both protein and fibre, with g providing about 5g of protein, and it's also gluten-free.

Buckwheat is becoming increasingly popular and can be found as flakes, groats, pasta and flours, making it an excellent addition to a vegan diet. While oats are a complex carbohydrate, providing slow energy release, they are also an excellent source of protein packing 10g per g.

Learn more about the health benefits of oats. Discover more about the health benefits of asparagus , avocado , broccoli and spinach. A balanced diet for vegans What is a plant-based diet? She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers.

Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.

Find out more at urbanwellness. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional.

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The researchers also reported that consumption of red meat of any kind was linked with death from any cause, though poultry and fish were not. The National Institutes of Health also reports that red meat consumption may shorten your life.

The group recommends swapping it out of your diet in favor of healthier protein sources, which may include fish and poultry without skin, but also plants.

A study published February 8, , in PLOS Medicine found that individuals who tended to eat more plant-based foods like whole grains, fruits, veggies, legumes, and nuts, while cutting back on refined grains, red and processed meats, and sugary drinks could extend their life span by several years.

For example, such changes at age 60 could result in a life lengthened by 8 years for women and nearly 9 years for men, researchers estimated. That said, researchers noted they lacked data on the effects of white meat, eggs, and oils, and other lifestyle changes that could affect longevity.

You may be wary of scaling back on animal proteins for fear of nutrient deficiencies. According to Harvard Health Publishing , the recommended daily allowance for protein is 0. Multiply your weight in pounds lb by 0.

To think of it another way, protein should make up between 10 and 35 percent of your daily calorie intake, says Shira Sussi, RDN , the founder of Shira Sussi Nutrition in Brooklyn, New York. You can meet your need for this macronutrient by incorporating high-quality plant protein in meals and snacks throughout the day, such as by adding a serving of beans to a salad or stacking grilled tofu between slices of bread for lunch, Sussi says.

Ready to explore the plant side of protein? Sessions says lentils and other legumes such as beans, peas, nuts, and seeds offer a full protein package. They also contain antioxidant -rich polyphenols, which a study published in in the International Journal of Molecular Sciences says have anti-obesity, anti-cancer, anti-inflammatory, and anti-diabetes properties.

How to enjoy them Incorporate lentils as the protein in a veggie-packed soup or as the star of your next veggie burger! Chickpeas aka garbanzo beans are legumes that are rich in protein, folate, fiber, iron, phosphorus, and healthy fatty acids, according to Harvard T.

Chan School of Public Health. A ½ cup serving of chickpeas has about 7. How to enjoy them Sussi suggests roasting chickpeas for a crispy snack, or you can get your fix in hummus — chickpeas are the main ingredient in the dip.

You may also spot them at the grocery store as hemp hearts, which are shelled hemp seeds. How to enjoy them Sussi suggests sprinkling hemp hearts or seeds on salads, soups, yogurt, or on top of nut-buttered toast. Like hemp seeds, soy contains all nine essential amino acids, making it a complete protein, Sussi says.

Soy is the basis of several types of foods, including soy milk , edamame , miso, tempeh, and soy nuts, giving you plenty of ways to incorporate soy products into your diet. A 3-ounce oz serving offers 9 g of protein, according to the USDA. It also contains potassium and iron, Sussi says.

How to enjoy it Add this versatile soy protein to your next stir-fry or roast it on a sheet pan with a plethora of colorful veggies. Whichever nut is your favorite, it's likely a good source of protein, clocking in at about 5 to 6 g per small handful less than ¼ cup , Sussi says.

A one-cup portion provides about 12 grams of protein. In addition to protein, one cup of black-eyed peas provides the following nutrients:. Add black-eyed peas to salads, soups, stews, stir fry, or nearly any dish that calls for beans.

The following soy products are great sources of plant-based protein that you can use as a substitute for red meat, chicken, or fish. Foods made from soybeans are some of the best sources of plant-based protein.

Tempeh and tofu , for example, contain about If you're not crazy about meat substitutes, get your servings of soy the way it appears in nature: straight from the soybean, still in the pod. Boiled edamame, which contains nine grams of protein per two-thirds of one cup, can be served hot or cold and sprinkled with salt.

Try edamame as a snack, an appetizer before dinner, or added to salads or pasta minus the shell, of course. If you enjoy a splash of milk in your coffee or cereal, or want to eat some yogurt for a quick snack, there are some non-dairy alternative.

What's more, the following products pack a significant amount of protein. Some brands are even fortified with similar calcium and vitamin D levels as their dairy counterparts. Milk alternatives aren't only for people who are lactose intolerant.

Soy, almonds, oat, and other milk alternatives can be great plant-based protein sources. Plain soy milk has one of the highest protein contents, with about six grams per eight-ounce serving. But watch out for lots of added sugar and flavors, warned Penner.

Pea milk offers unique properties that set it apart from other milk alternatives. For instance, pea milk, made from yellow split peas, is not a common allergen, unlike nuts, soy, and traditional dairy. Pea milk packs eight grams of protein per one-cup serving. Most brands fortify their pea milk with critical nutrients found in cow's milk, including calcium and vitamin D.

You can add pea milk to coffee, cereal, creamy soups, sauces, or other recipes that call for milk. The popularity of plant-based eating has spurred the growth of dairy-free alternatives beyond milk. You can find yogurts made with nuts, like almonds and cashews, pea protein, soy, and coconut.

And those alternatives offer the same probiotic benefits as their traditional counterparts. And some non-dairy yogurts pack a powerful punch. Some brands of plain Greek-style, almond-based yogurt has about 10 grams of protein per serving.

Use non-dairy yogurt just as you would in parfaits, overnight oats, smoothies, or mixed with fruit and nuts as a healthy breakfast or snack option. Nuts and seeds are an excellent source of plant-based protein and make a quick, easy snack.

You can also use nut butters on sandwiches or as dips to pack some extra protein into your diet. All nuts contain healthy fats and protein, making them a valuable part of a plant-based diet. For example, whole, raw almonds contain five grams of protein per ounce, unsalted cashews have 4.

You can find hemp in some cereals and trail mixes, or you can buy hemp seeds and add them to smoothies, pesto, or baked goods.

Hemp seeds provide about 9. Chia seeds are another high-protein , plant-based food, with 3. You can sprinkle chia seeds over salads, stir them into yogurt or oatmeal, or blend them into smoothies. Also, chia seeds plump up and take on a gelatinous texture when soaked in a liquid, forming a rich and creamy pudding-like treat.

Don't discount the other seeds in your pantry. The more familiar varieties are also high in protein and healthy fats, said Dr. For example, sunflower seed kernels contain five grams of protein per one-quarter cup. Also, sesame seeds contain about 6. Try thinking of outside-the-box ways to add more seeds to your diet.

There's other plant-based foods that also pack significant amounts of protein that you may consider working into your diet.

Some of the following products can be the main ingredient of your next meal, while others can be a protein-packed garnish to add-in. Most grains contain small amounts of protein. But uncooked quinoa—technically a type of seed—is unique because it contains more than 24 grams of protein per one-cup serving.

Quinoa also contains all nine essential amino acids that the body needs for growth and repair but cannot produce, making it a complete protein. Plus, quinoa is amazingly versatile. You can add the seed to soup or vegetarian chili.

You can also serve quinoa with brown sugar and fruit as a hot breakfast cereal or toss the seeds with vegetables and a vinaigrette to make a nourishing salad. Vegetables don't have as much protein as legumes and nuts, said Dr. But some vegetables contain significant amounts of protein, antioxidants, and heart-healthy fiber.

For example, two cups of raw spinach contain two grams of protein. And one cup of chopped, cooked broccoli contains about 5. Another meat substitute popular with plant-based diets, seitan is made from wheat gluten, seasoned with salt and savory flavors.

Seitan, also called vital wheat gluten, packs a lot of protein: nearly 46 grams per one-half-cup serving. Seitan looks like duck meat and tastes like chicken. So, you can try using it in any recipe that calls for poultry.

The vegan diet has been linked to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems.

In fact, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein. However, certain plant foods contain significantly more protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.

In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not.

Not all foods that undergo processing are considered unhealthy or harmful. Learn more about different levels of food processing here. Poorly planned or highly processed vegan diets may increase your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

The following are 18 plant foods that contain a high amount of protein per serving. That said, speak with your doctor to see if you can benefit from supplements and fortified foods to bridge any nutritional gaps that might arise.

Learn more about the benefits of a vegan diet and the difference between plant and animal protein. Seitan is a popular protein source for many vegetarians and vegans.

Unlike many soy-based mock meats , it closely resembles the look and texture of meat when cooked. Also known as wheat meat or wheat gluten, it contains about 25 grams g of protein per 3.

Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. Tofu , tempeh , and edamame all contain iron, calcium, and 12—20 g of protein per 3.

All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs. Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity. On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.

Learn more about the benefits of tofu vs tempeh and edamame. With 18 g of protein per cooked cup g , lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup g.

Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer.

In addition, lentils are rich in folate , manganese, iron, antioxidants, and other health-promoting plant compounds. Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving.

This also includes chickpeas. Most types of beans contain about 15 g of protein per cooked cup g. Moreover, research shows that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar , lower blood pressure, and even reduce belly fat.

Learn more about legumes. Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes. Half an oz 16 g of this complete source of plant protein provides 8 g of protein and 3 g of fiber.

Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese , and all the B vitamins, including vitamin B Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.

Spelt and teff provide 10—11 g of protein per cooked cup g , making them higher in protein than other ancient grains. Both are excellent sources of various nutrients, including complex carbs , fiber, iron, magnesium, phosphorus, and manganese.

They also contain B vitamins, zinc, and selenium. Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant. However, hemp seeds contain only trace amounts of tetrahydrocannabinol THC , the compound that produces the psychoactive effects of cannabis.

They also contain high levels of magnesium, iron, calcium, zinc, and selenium. Interestingly, research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.

Green peas contain nearly 9 g of protein per cooked cup g , which is slightly more than a cup milliliters mL of dairy milk. Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper , and several other B vitamins.

Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids. According to some test-tube and animal research , phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties.

Furthermore, research links consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels. Check out these resources to learn more about incorporating plant-based principles in a diet that embraces cultural foods:.

Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours. Amaranth and quinoa provide 8—9 g of protein per cooked cup g and g respectively and are complete sources of protein, which is uncommon among grains and pseudocereals.

Ezekiel bread is made from organic, sprouted whole grains and legumes.

Pictured Recipe: Tofu Crumbles. The ubiquitous vegan protein is often associated with processed patties or mystery "meat" loaf, but it doesn't have to be. Soy protein can be a part of a healthy plant-based diet. Foods like tofu , tempeh, edamame and even soy milk are great options for adding protein to your diet.

Try cooking up a stir-fry featuring tempeh or tofu, steaming some edamame for an easy appetizer, or topping your morning cereal with soy milk. According to a review in Nutrients , many of the health benefits of eating soy are associated with servings of soy foods a day.

Here is how much protein there is in common soy foods, per the USDA:. Don't let nutritional yeast's scientific-sounding name throw you off. Affectionately nicknamed "nooch" by the vegan community, it's an inactive yeast that is yellow in appearance and has a unique cheesy, umami-rich taste.

It has 4 grams of protein per 2 tablespoons, according to the USDA, and as a bonus, is a great vegan source of vitamin B Most food sources of vitamin B12 are animal sources, so many vegans need to supplement.

Talk to your healthcare provider to make sure you're getting enough if you eat a vegan diet. Enjoy nutritional yeast in sauces or dressings, sprinkled on your next pasta dish or tossed into a bowl of popcorn. Seitan is a staple in plant-based diets. It is created with vital wheat gluten, the main protein in wheat, which results in a chewy and hearty texture that really mimics meat in some dishes.

It's important to note that because seitan is made with wheat gluten, it is not gluten-free. A 3-ounce serving of seitan contains 20 grams of protein, per the USDA. You can make seitan yourself by purchasing vital wheat gluten or find it precooked next to the tofu in the refrigerated section of your local supermarket or natural-foods store.

Pictured Recipe: Quinoa Avocado Salad. Even though we typically think of them as carbohydrate sources, whole grains can sneak extra protein into any meal. Many varieties are naturally high in protein—not to mention they deliver fiber, vitamins and minerals to your diet.

To boost your daily grain intake, start your day with a warm bowl of oatmeal, keep lunch fresh with a quinoa salad or end your evening with wild rice-stuffed peppers for dinner. Here's a short list of whole grains and how much protein they contain, per the USDA.

All measurements are for cooked grains. Often overlooked when it comes to protein, green vegetables offer more than just vitamins and minerals. Foods like spinach, Brussels sprouts and green peas all contain decent amounts of protein to balance out your plate.

Not to mention, greens are antioxidant-rich, full of fiber and low in calories. Try adding cooked spinach to pasta, mixing green peas into a curry or roasting up Brussels sprouts for an irresistible crispy side.

Here's a sampling of green veggies and amounts of protein for each, per the USDA. All measurements are for cooked vegetables. Pictured Recipe : West Coast Avocado Toast.

Sprouted grain bread , also sometimes called Ezekiel bread due to the popular brand name, is a whole-grain baked good that has a hefty amount of protein too. Depending on the brand you purchase, one slice contains 4 to 5 grams of protein, per the USDA.

That means that if you make a sandwich with two slices of bread, you're already starting with a whopping 10 grams of protein before you even add the fillings. Other ideas for using sprouted-grain bread include toast, breakfast strata or breadcrumbs. Pictured Recipe: Loaded Sweet Potato Nacho Fries.

The humble spud isn't always thought of being a health food due to its many unhealthy incarnations looking at you, french fries and loaded potato skins , but it's actually a wholesome addition to your diet.

Just one large russet potato with the skin contains 8 grams of protein, per the USDA—that's more potassium than a banana—and it's a good source of fiber.

Other varieties, like red or sweet potatoes, don't contain as much protein 7 grams and 2. Try potatoes of all types mashed, roasted , baked or scalloped. Here's a recap of protein amounts in potatoes, according to the USDA:.

Try These: Healthy Potato Side Dish Recipes. A go-to for vegans looking to bulk up their protein intake, legumes are the budget-friendly base of many plant-based dishes. The category of legumes includes beans and lentils, both powerhouses when it comes to plant protein.

Different lentil varieties can contain up to 18 grams of protein per cup cooked , while beans can range between 10 and 18 grams per cup depending on the type.

Use lentils as taco filling, in chili or as a curry base. Beans are extremely versatile; some of our favorite ways to use them are blended into hummus, formed into fritters or as baked potato toppers. Here's a brief rundown of lentils and beans and how much protein they contain, per the USDA.

All measurements are for cooked legumes. Seeds aren't just for the birds. From sesame seeds whirred into tahini to flax seeds sprinkled onto oatmeal or baked into bread, seeds can be a rich source of protein and fiber in a vegan diet. Flax, chia and hemp are also good sources of plant-based omega-3 fats.

Seeds are an especially nice protein option for anyone with nut allergies. Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes. Half an oz 16 g of this complete source of plant protein provides 8 g of protein and 3 g of fiber.

Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese , and all the B vitamins, including vitamin B Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro. Spelt and teff provide 10—11 g of protein per cooked cup g , making them higher in protein than other ancient grains.

Both are excellent sources of various nutrients, including complex carbs , fiber, iron, magnesium, phosphorus, and manganese.

They also contain B vitamins, zinc, and selenium. Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant. However, hemp seeds contain only trace amounts of tetrahydrocannabinol THC , the compound that produces the psychoactive effects of cannabis.

They also contain high levels of magnesium, iron, calcium, zinc, and selenium. Interestingly, research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.

Green peas contain nearly 9 g of protein per cooked cup g , which is slightly more than a cup milliliters mL of dairy milk.

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper , and several other B vitamins. Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids.

According to some test-tube and animal research , phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties.

Furthermore, research links consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels.

Check out these resources to learn more about incorporating plant-based principles in a diet that embraces cultural foods:. Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours.

Amaranth and quinoa provide 8—9 g of protein per cooked cup g and g respectively and are complete sources of protein, which is uncommon among grains and pseudocereals. Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils.

Two slices of Ezekiel bread contain approximately 8 g of protein , which is slightly more than most other types of bread. In addition, studies show that sprouting increases their content of specific amino acids, such as lysine , which can help boost their overall protein quality.

Soy milk is made from soybeans and is usually fortified with vitamins and minerals. However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea.

Eating oats is an easy and delicious way to add protein to any diet. Half a cup 40 g of dry oats provides approximately 5 g of protein and 4 g of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.

Although oats are not considered a complete protein , they do contain higher quality protein than other commonly consumed grains like rice and wheat. Unlike white rice, wild rice is not stripped of its bran. A cooked cup g provides nearly 7 g of protein , in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

Learn how to avoid arsenic in wild rice. Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. They contain 5 g of protein and 10 g of fiber per ounce 28 g. These little seeds also contain high levels of iron, calcium , selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

Nuts , seeds, and their derived products are great sources of protein. One ounce 28 g contains 5—7 g of protein, depending on the variety. For example, almonds contain 6 g. Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E , and certain B vitamins.

They likewise contain antioxidants, among other beneficial plant compounds. When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes , potatoes, sweet potatoes , and Brussels sprouts , which typically contain 4—5 g of protein per cooked cup.

Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables. Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava , cherimoyas, mulberries, blackberries , nectarines, and bananas , which have about 2—4 g of protein per cup.

Mycoprotein is a non-animal-based protein derived from Fusarium venenatum , which is a type of fungus. Its nutritional value can range a bit depending on the specific product, but most contain 15—16 g of protein per 3.

Although there are concerns about the safety of mycoprotein related to food allergies, research shows that adverse reactions are very rare.

In order to get g of daily protein, a person following a vegan diet typically needs to vary their plant protein sources and include multiple protein sources in one meal. These can include seitan, which contains 25 g of protein per 3. Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein.

You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

Protein deficiencies among vegetarians and vegans are uncommon , especially for those following a healthy, well-planned diet. Still, some people may be interested in increasing their plant protein intake for a variety of reasons.

This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet. Try this today: Including a protein-rich ingredient in each meal or snack is a great way to boost your protein intake.

Try topping salads with tofu, sprinkling nutritional yeast over popcorn, or pairing fresh fruit with nut butter to squeeze some extra protein into your diet. Learn more about starting a plant-based diet here. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Various plant-based foods are high in protein and contain all nine essential amino acids. Here are 13 nearly complete protein sources for vegetarians…. If you're following a vegan diet, you'll want to get plenty of protein from the foods you eat. This article offers a comprehensive chart of vegan….

This article explains how you can eat a low-carb diet, even if you are a vegetarian or vegan. Many delicious plant foods are low in carbohydrates. Vegan diets have gone mainstream.

This article looks at what vegans eat and why people choose to eat this way. Avoiding animal products doesn't have to mean missing out on a quick to-go protein shake or some extra fuel after your workout.

Here are the 9 best…. Discover which diet is best for managing your diabetes.