7 Best Plant-Based Sources of Protein

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.

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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 Serving193 kcal
Total Fat10.8g
Saturated Fat2.2g

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 Serving567 kcal
Total Fat49.2g
Saturated Fat6.8g

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 Serving546 kcal
Total Fat47g
Saturated Fat3.5g

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 Serving145 kcal
Total Fat8.7g
Saturated Fat1.3g

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 Serving114 kcal
Total Fat0.4g
Saturated Fat0.1g

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 Serving120 kcal
Total Fat1.9g
Saturated Fat0g

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 Serving164 kcal
Total Fat2.6g
Saturated Fat0.3g

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