7 Best Plant-Based Protein Sources

Maintaining a consistent protein diet is already challenging enough, so we’d like to bring you some of the best options for vegans and vegetarians. In this article, you’ll understand the benefits of a protein diet, the recommended daily intake, and some of the best plant-based protein sources.

Take a look at other helpful articles:

• What are Macronutrients? Starting a Healthy Diet
• High-Protein Foods You Should Be Eating
• 5 Healthy High-Fat Foods That You Can Eat
• 5 Healthy Carbs You Can Eat Every Day
• 4 Supplements That Help to Build Muscle Mass
• How To Create A Workout Plan

What are the benefits of protein?

We’ve already written another article about this, so we’ll explain it briefly. In short, the primary function of protein is to build and repair muscle and tissue. It helps us maintain and develop our bodies throughout life, helping to build muscle mass and maintain weight.

How much protein do I need?

According to the Dietary Reference Intake Report, a sedentary adult should consume at least 0.8 grams/kg of body weight (or 0.36 pounds). The same guide shows that if you are already working out and willing to gain muscle mass, you should consume 1.2-2.0 grams/kg of body weight.

7 of the best plant-based protein sources

Now that we’ve got you some basic concepts and you already know the importance of having a high-protein diet, let’s get down to business. Remember that balancing all the macronutrients is essential, so you should also pay attention to the carbohydrates and fats you eat.

Here are some of the best plant-based sources of protein:

1. Tempeh

Tempeh is an excellent choice for vegans and vegetarians as it is an excellent source of protein, besides being delicious and versatile. It is a complete soy-based food that contains all the essential amino acids your body needs to stay healthy.

You can prepare it in dishes and sandwiches since it can be baked, steamed, or sauteed. Tempeh is also a great source of vitamins and minerals like Iron, Calcium, Magnesium, Phosphorus, Manganese, Riboflavin, and Niacin.

Here are some of the nutrition facts:

100g Serving	193 kcal
Carbs	9.4g
Sugar	0g
Fiber	0g
Total Fat	10.8g
Saturated Fat	2.2g
Protein	18.5g

2. Peanuts

Amazingly, peanuts are classified as legumes rather than nuts. It’s a great source of healthy protein, nutrients and fats – which can reduce the risk of heart disease.

It is also a versatile food for many dishes, snacks, and desserts. If you don’t like eating them raw, you can also include peanut butter in your diet. Still, you should pay close attention to the amounts you eat, since it is a high-calorie food.

Here are some of the nutrition facts:

100g Serving	567 kcal
Carbs	16.1g
Sugar	4g
Fiber	8.5g
Total Fat	49.2g
Saturated Fat	6.8g
Protein	25.8g

3. Almonds

Almonds are highly nutritious nuts with good protein levels, healthy fats, vitamins, minerals, and even antioxidants, which help prevent inflammation and diseases like cancer. They are an excellent source of Vitamin E, Manganese, Magnesium, Vitamin B12, Copper, and Phosphorus. Like peanuts, it’s a highly caloric food, so be careful when considering adding it to your diet.

Here are some of the nutrition facts:

100g Serving	546 kcal
Carbs	20.6g
Sugar	3.7g
Fiber	11.6g
Total Fat	47g
Saturated Fat	3.5g
Protein	20.2g

4. Tofu

Tofu is a soy-based food with lower protein levels, but rich in minerals and vitamins. It is an excellent option to include in a vegan or vegetarian diet, as it is a little less caloric and is a good source of Calcium, Magnesium, Potassium, Zinc, Iron, Phosphorus and other nutrients.

Here are some of the nutrition facts:

100g Serving	145 kcal
Carbs	4.3g
Sugar	0g
Fiber	2.3g
Total Fat	8.7g
Saturated Fat	1.3g
Protein	15.8g

5. Lentils (Cooked)

There are many different lentils, so they are a great option to include in your diet. They are incredibly nutritious and affordable, so it’s another excellent source of protein.

Some of the vitamins and minerals in lentils are Vitamin B6, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, and Manganese, among others. Also, it is a fibrous food, which can help improve your bowel health.

Here are some of the nutrition facts:

100g Serving	114 kcal
Carbs	19.5g
Sugar	1.8g
Fiber	7.9g
Total Fat	0.4g
Saturated Fat	0.1g
Protein	9g

6. Quinoa (Cooked)

Although quinoas have lower protein levels, they contain all nine essential amino acids and carbohydrates – and are also low in fat and fiber. Those facts make quinoas an excellent ingredient to add to soups and salads, making these meals even more complete. It is also an excellent source of antioxidants, vitamins and minerals such as Iron, Magnesium, Zinc, Manganese, Phosphorus, Copper, and others.

Here are some of the nutrition facts:

100g Serving	120 kcal
Carbs	21.3g
Sugar	0g
Fiber	2.8g
Total Fat	1.9g
Saturated Fat	0g
Protein	4.4g

7. Chickpea (Cooked)

Chickpeas are also excellent vitamins, minerals, and fibre sources, offering higher protein levels than Quinoa. Some of its nutrients are Iron, Phosphorus, Copper and Manganese. It is also a relatively low-calorie food, making it an excellent choice for a vegan or vegetarian diet.

Here are some of the nutrition facts:

100g Serving	164 kcal
Carbs	27.4g
Sugar	4.8g
Fiber	7.6g
Total Fat	2.6g
Saturated Fat	0.3g
Protein	8.9g