The Ultimate List of Top 20 Plant-Based Protein Sources and Grams

In recent years, the popularity of plant-based diets has soared, and for good reason.

Not only are these diets more environmentally sustainable, but they also offer a wide variety of health benefits.

Concerns about getting enough protein on a plant-based diet are prevalent, but fear not!

We have curated a list of the top 20 plant-based protein sources, along with the grams of protein they provide per serving.

1. Lentils (18g):

This legume powerhouse is not only packed with protein but also a great source of fiber and complex carbohydrates.

2. Tofu (10g):

Derived from soybeans, tofu is an incredibly versatile and tasty source of complete plant-based protein.

3. Quinoa (8g):

Renowned as a pseudo-grain, quinoa is packed with essential amino acids and provides a significant protein boost.

4. Buckwheat (6g):

Despite its name, buckwheat is not related to wheat; it's gluten-free and rich in protein, fiber, and essential nutrients.

5. Chia Seeds (5g):

These tiny seeds deliver a large protein punch while also providing healthy fats, fiber, and vital minerals.

6. Hemp Seeds (10g):

An excellent source of omega-3 fatty acids, hemp seeds are also loaded with protein and minerals like iron and magnesium.

7. Almonds (6g):

Besides being crunchy and delicious, almonds are high in protein, healthy fats, fiber, and vitamin E.

8. Spirulina (8g):

This blue-green algae is a potent protein source, rich in vitamins, minerals, and antioxidants.

9. Chickpeas (15g):

Versatile and delicious, chickpeas are a fantastic plant-based protein option, commonly used in hummus and other dishes.

10. Tempeh (16g):

Made from soybeans and fermented for added nutritional benefit, tempeh is a dense source of protein and probiotics.

11. Black Beans (15g):

Black beans are not only an excellent source of protein but also provide ample fiber, vitamins, and minerals.

12. Pumpkin Seeds (5g):

These little powerhouses are rich in protein, healthy fats, and a range of essential minerals.

13. Green Peas (8g):

Known for their vibrant color, green peas are packed with protein, fiber, and vitamins.

14. Spinach (3g):

Popeye's favorite, spinach, may not be the highest in protein but is a valuable source of iron, vitamins, and antioxidants.

15. Edamame (8g):

Young soybeans in their pods, edamame offers a tasty and protein-rich snack.

16. Chickweed (3g):

Often overlooked, chickweed is an edible weed that offers both protein and a range of health benefits.

17. Brown Rice (4g):

A staple in many cuisines, brown rice provides a decent protein boost along with complex carbohydrates.

18. Brussels Sprouts (3g):

Apart from being a fiber-rich vegetable, Brussels sprouts also offer a moderate amount of protein.

19. Oats (5g):

Not just for breakfast, oats contain a fair amount of protein, along with heart-healthy fiber and vital nutrients.

20. Seitan (25g):

Made from wheat gluten, seitan has a meat-like texture and packs a punch with its high protein content.

Plant-based diets are abundant in diverse and nutritious protein sources.

From lentils and tofu to hemp seeds and seitan, there are countless options to meet your protein requirements while enjoying a varied and sustainable diet.

By incorporating these top 20 plant-based protein sources into your meals, you can confidently embrace a healthy and delicious plant-based lifestyle.