SUPERFOODS

Top Sources of Protein from Plants

We have been told that only animal products pack the protein punch to provide our nutritional needs.  However, all plants have protein as well. Protein is a nutritional building block made up of smaller molecules called amino acids. There are 22 different amino acids, but nine of them are specifically called essential amino acids because we can only get them from an outside source. Our bodies can’t produce them.

Even rice or potatoes (considered carbohydrate bombs) have all 9 essential amino acids. The difference to traditional protein-rich sources such as meat is the amount of protein they each contain. Plants will have less essential aminos and a smaller amount of protein overall. But there are some heavy hitters I love that have high amounts of plant-based protein!

It’s about time plants get their deserved respect when it comes to protein sources, not only in quantity but quality as well. Plants have protein! Here is a list of my absolute favorite protein sources when I am asked, “Where do you get your protein?”

TOP SOURCES OF PROTEIN FROM PLANTS (Alpha Order)

Almonds: ¼ cup = 8g

Baru Nut: ¼ cup = 8.5g

Black Beans: 1 cup = 15g

Cashews: ¼ cup = 5g

Chia Seeds: 1 ounce = 4.5g

Hummus: 2 tablespoons = 2g

Pumpkin Seeds: ¼ cup = 6g

Quinoa: 1 cup = 8g

Tempeh: 3 ounces = 16g (Note: Tempeh is different than tofu. It has been fermented).


TOP SOURCES OF PROTEIN  FROM PLANTS (Highest to Lowest)

Tempeh: 3 ounces = 16g (Note: Tempeh is different than tofu. It has been fermented).

Black Beans: 1 cup = 15g

Quinoa: 1 cup = 8g

Baru Nut: ¼ cup = 8.5g

Quinoa: 1 cup = 8g

Almonds: ¼ cup = 8g

Pumpkin Seeds: ¼ cup = 6g

Cashew: ¼ cup = 5g

Chia Seeds: 1 ounce = 4.5g

Hummus: 2 table spoons = 2g

 

Leave us a comment