Top 10 Plant-Based Protein Sources

Vegetarian and vegan diets have been rising in popularity over the past number of years and, therefore, many people are looking for ways to add more plant-based proteins to their meals. From soy to beans to lentils, here is a ranking of the best plant-based protein sources.

Protein is an essential macronutrient, as the body cannot biosynthesize it, so whether you are following a vegetarian or vegan diet or simply trying to eat more plant-based protein, consuming adequate protein is important for overall health. The amino acids found in protein function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters, and the single largest tissue store of bodily protein is skeletal muscle (1).

While most Americans are consuming enough protein to meet the Recommended Dietary Allowance (RDA), this is the recommended minimum intake to prevent a deficiency and few are meeting intakes to optimize health, especially elderly populations and individuals looking to lose weight and build muscle (2, 3, 4).

Exactly how much protein you need varies based on age, weight, physical activity, health, and goals, however, the current evidence suggests that the general population looking to optimize should consume a minimal range of 0.54 to 0.7 grams of protein per pound of body weight per day (2).

While animal products are the most concentrated protein sources and the primary protein sources of the general population, individuals following plant-based diets must be more strategic in their protein consumption as it is more challenging to meet optimal needs.

Animal proteins are known as complete proteins, meaning they contain all nine essential amino acids, while plant proteins are known as incomplete proteins, as they do not contain all nine essential amino acids or do not contain them in optimal ratios (5, 6). Moreover, animal proteins, like chicken, beef, and fish, are more efficient at increasing protein intake because they contain more calories from protein than fat or carbohydrates, while plant-based proteins often contain more calories from carbohydrates and fat than protein. It’s for this reason that animal products top the list of high-protein, low-calorie foods, not plant-based foods.

Fortunately, consuming a wide variety of plant-based proteins, such as beans, lentils, whole grains, nuts, and seeds, in balanced meals can help to ensure you are reaching the optimal protein intake to reach your needs and support your health goals.

The Best Plant-Based Protein Sources

Here is a list of the top plant-based protein-rich foods.

1. Seitan

Seitan is a plant-based meat substitute made from wheat and the most concentrated source of plant-based protein. Seitan can be purchased pre-prepared in major grocery stores or made at home with flour and vital wheat gluten. When cooked, seitan has a firm, chewy, and meaty texture and works well in chili, tacos, burritos, bolognese sauce, stir-fries, stews, and casseroles.

Nutrition Facts of Seitan, per 100-gram serving of original seitan (7)

• Calories: 152 calories
• Protein: 25.9 grams
• Fat: 3.5 grams
• Carbs: 7.1 grams
• Fiber: 0.3 grams

2. Tempeh

Tempeh is another great source of plant-based protein. Made from fermented soybeans, this cake-like soy product is high in vegetarian protein and is also a good source of healthy fats and probiotic bacteria. Tempeh can be marinated, grilled, steamed, sautéed, fried, or baked and works well in stir-fries, sandwiches, bowls, and salads.

Nutrition Facts of Tempeh, per 100-gram serving of tempeh (8)

• Calories: 192 calories
• Protein: 20.3 grams
• Fat: 10.8 grams
• Carbs: 7.6 grams
• Fiber: 2.9 grams

3. Sprouted Grain Bread

Compared to traditional bread, sprouted grains breads are higher in protein, and incorporating them into your diet is a great way to increase protein intake. Sprouted grains are whole grains that have started to germinate, and this process increases their content of essential amino acids, as well as increases nutrient availability and improves digestibility by reducing the impact of antinutrients (9).

Nutrition Facts of Sprouted Grain Bread, per 100-gram serving of bread, wheat, sprouted (10)

• Calories: 188 calories
• Protein: 13.2 grams
• Fat: 0 grams
• Carbs: 33.9 grams
• Fiber: 5.3 grams

4. Edamame

Edamame are immature green soybeans and soy is one of the few complete vegetarian protein sources containing all essential amino acids. In addition to being high in plant protein, edamame is a great source of healthy fats, fiber, iron, vitamin C, calcium, and potassium. Edamame can be prepared in the pods or removed from their pods, and works well as a snack, in salads, dips, or stir-fries.

Nutrition Facts of Edamame, per 100-gram serving of frozen, prepared edamame (11)

• Calories: 121 calories
• Protein: 11.9 grams
• Fat: 5.2 grams
• Carbs: 8.9 grams
• Fiber: 5.2 grams

5. Extra-Firm Tofu

Made by curdling soy milk, tofu is a complete protein source. While similar, tofu and tempeh as not the same, as tempeh is fermented and has a much stronger flavor and texture than tofu. Tofu is available in several varieties, including silken, soft, and firm, however, extra-firm tofu has the highest protein content per serving. Extra-firm tofu can be marinated, grilled, baked, or fried, and works well in bowls, salads, sandwiches, stir-fries, curries, tacos, soups, and stews as a plant-based meat substitute.

Nutrition Facts of Tofu, per 100-gram serving of extra firm tofu prepared with nigari (12)

• Calories: 83 calories
• Protein: 10.0 grams
• Fat: 5.3 grams
• Carbs: 1.2 grams
• Fiber: 1.0 gram

6. White Beans

Be then cannellini, butter, or Borlotti, white beans are a great source of plant protein, complex carbohydrates, and fiber. Research has shown that a diet rich in fiber can help decrease cholesterol levels, manage blood sugar, and lower blood pressure (13). Whether you choose to cook raw beans or used canned beans, white beans work well in salads, soups, stews, chilis, and dips.

Nutrition Facts of White Beans, per 100-gram serving of beans, white, mature seeds, cooked, boiled, without salt (14)

• Calories: 139 calories
• Protein: 9.7 grams
• Fat: 0.4 grams
• Carbs: 25.1 grams
• Fiber: 6.3 grams

7. Lentils

With almost 18 grams of protein per 1-cup serving, cooked lentils are one of the best plant-based protein sources. Lentils are available in a variety of types, including red, black, brown, green, and French, all of which provide numerous health benefits including promoting healthy gut bacteria, balancing blood sugar, and aiding in weight loss (15). Dried lentils are incredibly inexpensive and versatile as they work well in salads, soups, stews, pasta, curries, tacos, and veggie burgers.

Nutrition Facts of White Beans, per 100-gram serving of lentils, mature seeds, cooked, boiled, without salt (16)

• Calories: 116 calories
• Protein: 9.0 grams
• Fat: 0.4 grams
• Carbs: 20.1 grams
• Fiber: 7.9 grams

8. Pinto Beans

Pinto beans are Spanish beans also known as frijoles pintos and the most popular dried bean in the US. With their beige color and reddish-brown specks, pinto beans are a great source of plant protein, complex carbohydrates, fiber, micronutrients, and antioxidants. Pinto beans are commonly used to make re-fried beans, chile con carne, and work well cooked on their own with spices, in soups, stews, salads, and chilis.

Nutrition Facts of White Beans, per 100-gram serving of beans, pinto, mature seeds, cooked, boiled, without salt (17)

• Calories: 143 calories
• Protein: 9.0 grams
• Fat: 0.7 grams
• Carbs: 26.2 grams
• Fiber: 9.0 grams

9. Chickpeas

Also known as garbanzo beans, chickpeas are another popular legume leading in plant-based protein content. Chickpeas offer a variety of health benefits including a high fiber content, which aids in digestion, blood sugar regulation, and weight loss (18). Dried and canned chickpeas work well in meatless meals such as curries, soups, stews, and salads, or as meat substitutes for tuna or chicken salad sandwiches, burgers, and tacos.

Nutrition Facts of White Beans, per 100-gram serving of chickpeas (garbanzo beans, bengal gram) mature seeds, cooked, boiled, without salt (19)

• Calories: 164 calories
• Protein: 8.9 grams
• Fat: 2.6 grams
• Carbs: 27.4 grams
• Fiber: 7.6 grams

10. Black Beans

Much like white beans and pinto beans, black beans are another plant protein-rich food. Cooked black beans contain over 15 grams of protein per 1 cup serving and by serving them with whole grains such as rice, you can create a meal with complete proteins. Black beans work well in salads, soup, stews, chilis, bean burgers, sauce, and dips.

Nutrition Facts of Black Beans, per 100-gram serving of beans, black, mature seeds, cooked, boiled, without salt (20)

• Calories: 132 calories
• Protein: 8.9 grams
• Fat: 0.5 grams
• Carbs: 23.7 grams
• Fiber: 8.7 grams

Ranking of Plant-Based Proteins

Here is a ranking of plant-based protein foods per 100 grams and 1-cup cooked serving (21).

Plant-Based Protein-to-Calorie Ratio

One of the best ways to measure the efficiency of a food’s protein content is to consider its protein-to-calorie ratio (PTC ratio); the amount of protein relative to the amount of calories in a food. PTC ratio considers the total amount of protein a food contains relative to its calorie content.

Given almost all foods contain a combination of macronutrients, protein, carbohydrates, and fats, which provide a different number of calories per gram (protein and carbohydrates = 4 calories per gram, fat = 9 calories per gram), certain foods will contain more fat and carbohydrates per gram than protein, making them less “efficient” protein sources.

Foods with a higher PTC ratio provide a greater percentage of calories from protein, while foods with a lower PTC ratio provide a smaller percentage of calories from protein. Choosing protein sources, particularly plant-based protein sources, with a higher PTC ratio can increase protein intake more efficiently, particularly for individuals trying to maintain a calorie deficit.

Although high-protein nuts and high-protein seeds should most certainly be included in a healthy diet plant-based or not, and contribute to protein intake, they have a very low PTC ratio making them less efficient sources of plant-protein compared to beans and lentils and certain high-protein grains. It is for this reason that the suggested serving size and portion size for nuts and seeds are much lower than those for soy products, beans, lentils, and whole grains.

Here is a ranking of plant foods based on their percentage of calories from protein (21).

Other Sources of Plant-Based Protein

While have a lower protein-to-calorie ratio than other plant-based protein sources, certain whole grains, nuts, seeds, and non-dairy milks contain decent levels of plant protein and can be helpful contributors to overall protein intake. Here is a list of additional plant-based protein sources ranked by recommended serving size:

Whole Grains:

• 1 cup cooked spelt = 10.7 grams of protein
• 1 cup cooked quinoa = 8.14 grams of protein
• 1 cup cooked farro = 8.0 grams of protein

Legumes:

• 1 cup of soy milk = 8.66 grams of protein
• 1 cup cooked split peas = 8.34 grams of protein
• 1 cup cooked kidney beans = 15.3 grams of protein

Nuts and Seeds:

• 1 ounce hemp seeds = 8.96 grams of protein
• 1 ounce sunflower seeds = 8.56 grams of protein
• 1 ounce peanuts = 6.58 grams of protein
• 1 ounce almonds = 6.07 grams of protein
• 1 ounce pistachios = 5.81 grams of protein
• 1 ounce chia seeds = 4.68 grams of protein
• 2 tablespoons of almond butter = 6.65 grams

Plant-Based Protein FAQs

The Bottom Line

The best plant-based protein sources are tempeh, seitan, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, chickpeas, and plant beans. Most plant-based proteins are incomplete proteins and, therefore, should be paired with other plant foods or consumed in a wide variety to create complete protein sources.