During my plant-based journey it became increasingly difficult for me to find better, cleaner sources of protein for my daily diet. Follow my blog as I offer tips for living a plant-based life, eating clean, and being the healthiest version of YOU!
Top 15 Plant Protein Sources (Ranked)
- Hemp Seeds
- Protein: 30g per 100g
- Benefits: Complete protein with all essential amino acids, highly digestible, rich in omega-3 and omega-6 fatty acids, contains magnesium, iron, calcium, zinc, and selenium.
- Peanuts
- Protein: 25.8g per 100g
- Benefits: High in protein and healthy fats, supports heart health, versatile for snacking or as peanut butter.
- Pumpkin Seeds
- Protein: 24.4g per 100g
- Benefits: Good source of magnesium, zinc, and antioxidants; supports immune function and heart health.
- Tempeh
- Protein: 20.7g per 100g
- Benefits: Fermented soy product, complete protein, contains probiotics, B vitamins, magnesium, and phosphorus.
- Seitan
- Protein: 25g per 100g
- Benefits: Made from wheat gluten, high in protein, good source of selenium, iron, calcium, and phosphorus; meat-like texture.
- Lentils
- Protein: 9g per 100g (cooked)
- Benefits: High in fiber, iron, folate, and antioxidants; supports gut and heart health.
- Chickpeas
- Protein: 7.2g per 100g (cooked)
- Benefits: Rich in fiber, iron, folate, and manganese; helps with blood sugar control and digestion.
- Edamame
- Protein: 11g per 100g (cooked)
- Benefits: Immature soybeans, complete protein, high in folate, vitamin K, and fiber.
- Tofu
- Protein: 8–12g per 100g (varies by firmness)
- Benefits: Complete protein, contains iron and calcium, low in calories, very versatile in cooking.
- Almonds
- Protein: 21g per 100g
- Benefits: High in vitamin E, magnesium, and healthy fats; supports heart and skin health.
- Spirulina
- Protein: 57g per 100g (8g per 2 tbsp/14g)
- Benefits: Complete protein, high in iron, copper, magnesium, antioxidants; may strengthen immunity and reduce inflammation.
- Quinoa
- Protein: 4.4g per 100g (cooked)
- Benefits: Complete protein, high in fiber, iron, magnesium, and antioxidants; gluten-free.
- Green Peas
- Protein: 5g per 100g (cooked)
- Benefits: Good source of fiber, vitamins A, C, K, iron, and manganese; supports eye and immune health.
- Chia Seeds
- Protein: 17g per 100g (5g per 28g/oz)
- Benefits: High in fiber, omega-3s, calcium, and antioxidants; aids digestion and heart health.
- Cashew Nuts
- Protein: 17.7g per 100g
- Benefits: Good source of iron, zinc, magnesium, and healthy fats; supports bone and immune health.
Note: Protein content may vary slightly depending on preparation and brand. Combining various sources ensures a balanced intake of all essential amino acids and nutrients.