Top Plant-Based Protein Sources

Do you think following a plant-based diet means a lack of protein? Think again! With a whole list of naturally high protein whole foods and another load of fortified options available, you’re sure to be able to get the right amount of macronutrients you need daily.

Read on for some favorite plant-based protein options.

Chickpeas

Chickpeas, also known as garbanzo beans, are an extremely versatile legume with a high protein content. Chickpeas contain around 15 grams of protein per cooked cup (240 ml), are an excellent source of folate, phosphorus, manganese, potassium, and other necessary nutrients.

Diets rich in legumes have been shown to reduce cholesterol, lower blood pressure, and control blood sugar levels. Visit Wellness Nova for more tips on healthy living.

Hemp Seeds

Hemp seeds come from the cannabis sativa plant. They contain only trace amounts of THC, the active ingredient in marijuana responsible for the high, so there’s no chance of any psychoactive side-effects.

Hemp seeds contain 10 grams of complete, and easily digestible protein per ounce (28 grams) which amounts to 50% more than chia and flax seeds. They also contain significant amounts of calcium, zinc, iron, and selenium. They are also packed with omega-3 and omega-6 fatty acids at the optimal ratio for human beings.

You can sprinkle crushed hemp seeds onto any of your meals or add hemp seed powder to your smoothies or juice.

Nuts and Seeds

Nuts and seeds are a rich source of plant-based protein that are tasty and easily incorporated into your diet.  One ounce (28 grams) contains somewhere between 5 to 7 grams of protein. They contain a high source of iron, calcium, healthy fats, phosphorus, vitamin E, and certain B vitamins, among others.

They are not only tasty by themselves, but also contain antioxidants and beneficial plant compounds. Consuming raw nuts will ensure the impressive nutritional profile remains intact and isn’t destroyed by roasting.

Lentils

Lentils contain up to 9 grams of protein per ½ cup. They’re also packed with fiber, vitamins, minerals, and phytonutrients and are loaded with antioxidant-rich polyphenols which have anti-inflammatory, anti-diabetes, anti-cancer, and anti-obesity properties.

The many different kinds of lentils available mean it’s easy to cook and eat them in many different ways without getting tired of them.

Nutritional Yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast and is sold either as flakes or a powder that you can sprinkle on your food. It has a strong umami, cheese-like flavor, making it popular with vegans.

It contains 8 grams of protein per ¼ cup along with the antioxidant glutathione. Nutritional yeast is often fortified with zinc, magnesium, copper, manganese, and B vitamins, including B12.

The Takeaway

Following a plant-based diet doesn’t mean you have to be deficient in protein. There are a whole load of nutrient-dense, plant-based protein options available to you. These include, but are not limited to: chickpeas, lentils and other legumes, and a whole variety of nuts and seeds. Fortified foods, such as nutritional yeast can also be very nutritious ways to follow a plant-based lifestyle.