The Best Plant-Based ProteinsPaul Iatomasi
Whether you are trying to follow a specific diet, trying to reduce your intake of certain proteins, going vegan or vegetarian etc. Here is a list of some of the top sources from readers digest:
Lentils (1 cup cooked)= 18g protein
Lentils are arguably one of the best Plant Based sources of protein in my opinion. This is a staple in most vegetarian diets.
Edamame (1 cup) = 17g protein
Edamame is a great source of fiber as well as being quite high in protein.
Almonds (1 cup) = 20.2g protein
Almonds are a great source of protein and also good for alkalinity in the body. However, it is predominantly a fat source. So the ratio of fat calories is quite higher to the calories in protein.
Seitan (1 ounce) = 21g protein
Seitan is a popular plant based protein source made from gluten. When cooked it looks like meat and even has a meat like texture. Super dense in protein, and also contains small amounts of iron, calcium and phosphorus.
Hemp Seeds (1 Ounce) = 9.2g protein
Hemp is the only seed that contains all 9 essential amino acids. These little brown seeds can add a health boost to any baked goods and has a good taste so it’s extremely popular for that reason alone let alone its nutritional content.
Quinoa (1 Cup) = 8g protein
Widely known as “the super grain”. Quinoa is packed with protein, fiber, iron, copper, thiamin, and vitamin B, also helps you get your daily dose of magnesium and manganese.
Nutritional Yeast (1 ounce) = 14g protein
Many people use this plant-based protein as a dairy replacement because of its natural cheesy flavor. These yellow flakes are nutritional gold loaded with fiber, zinc and magnesium.
Peanut Butter (2 Tablespoons) = 8g protein
Predominantly a true source of fat, peanut butter still has protein but it’s a 2:1 ratio of fat to protein. While most people think peanut butter is loaded with protein, it is but is mainly a fat source. Try to buy the “all natural” peanut butter spread which has no extra oils or other ingredients.
Peas (1 cup) = 8.6g protein
One of the main sources in Nirvana Life’s own “Pr” Plant Based protein powder. Peas are an ultra-rich form of protein, and when broken down correctly the texture and even natural taste is second to none. It is also one of the overall healthiest vegetables you can eat. Peas are loaded with outrun which is not only great for your eyes, but an antioxidant that helps heart health by lowering cholesterol and preventing plague build up.
Sun-dried Tomatoes (1 cup) = 7.6g protein
probably one of the most underrated vegetables out there. Sun-dried tomatoes supply nearly 30 percent of your daily allowance of magnesium. It is also very rich in Vitamin K which most plant based sources lack.
Chia Seeds (1 ounce) = 4.4g protein
Chia seeds pack a powerful punch and is a very strong antioxidant, a stronger antioxidant than even blueberries. Chia is also rich in omega 3’s.
Tofu (1/2 cup) = 10.3 g protein
A great substitution for meat, this soy based food is protein very dense and tastes like the dish it is prepared with.
Tempeh (1 cup) = 30.8g protein
Like Tofu, tempeh is made from soybeans. This plant based protein has a meat like texture and a light nutty taste. It also has its fair share of calcium and iron.
Ezekiel Bread (2 slices) = 8g protein
If you’re trying to get more protein in your diet then try switching you bread over to Ezekiel bread. It’s made from organic sprouted whole grains and legumes, which makes it a great plant based protein.
Soy Milk (1 cup) = 7.9g protein
Try switching your milk with soy milk to get more protein in your diet. It is an excellent source of calcium, vitamin D and Vitamin B12 for natural energy.
Paul Iatomasi is part owner and Chief Formulator for bfylife and all its brands. He is a professional natural bodybuilder, and a highly regarded nutritionist/diet coach for over a decade. You can follow paul on IG as well as Facebook.