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Eggs
Eggs, while not a plant-based protein, are still a popular nonmeat protein source.
One large egg provides about 6 g of protein.
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The protein content of dairy varies across and within dairy products.
Oats and Oatmeal
Oats and oatmeal are easy ways to getprotein in your breakfast.
About 1 cup (100 g) of rolled oats has approximately 14 g of protein.
Beans
Beans are another plant-based protein that can be easily added to many meals to make them protein-rich.
The protein content of beans may vary depending on the pop in of bean.
The protein content of nuts usually falls between 4 and 6 g per one-fourth cup.
Similarly, the protein content of nut butter varies slightly depending on the punch in of nut.
Soy
Soy protein is the main protein found in products such astofu, soy milk, and tempeh.
The protein content of soy varies by the form its in.
For example, 1 cup of soy milk contains about 7 g of protein.
Soy products provide protein and calcium.
Legumes
Legumes include a lot of different plant foods, including lentils, peas, beans, and chickpeas.
Legumes may be small, but they contain a lot of protein.
Lentils
Lentils are a popular plant-based protein source that can add heartiness to vegetarian/vegan meals.
For example, 1 cup of red or pink lentils provides about 14 mg of iron.
Tofu
Tofu, which is made from soaked soybeans, is another protein-packed plant food.
Tempeh
Tempeh, like tofu, is made of soybeans, specifically fermented soybeans.
Quinoa
Quinoa is a powerful plant-based protein.
Its a complete protein, containing all nine essential amino acids.
Chickpeas
Chickpeas, also known as garbanzo beans, are another protein-packed legume.
Chickpeas can also be a sole protein source in meals as they are or roasted for added crunch.
Protein-rich seeds include sunflower seeds, chia seeds, hemp seeds, and sesame seeds.
Seitan
Seitan, which is made from wheat gluten (a protein), is another plant-based protein source.
Seitan gets its protein from gluten, the main protein in wheat.
Some say it mimics the flavor and texture of chicken.
The next time you think about putting together a protein-rich meal or snack, considerhigh-protein vegetables.
Breads with Sprouted Grains
Sprouted grains are whole grains that have started to sprout.
American Heart Association.How does plant-forward (plant-based) eating benefit your health?
Johns Hopkins Medicine.Nutrition FAQs: the answers may surprise you.
USDA FoodData Central.Eggs, grade A, large, egg whole.
The Nutrition Source, Harvard T.H.
Chan School of Public Health.Eggs.
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doi:10.1136/bmj.l2368
USDA FoodData Central.Yogurt, Greek, plain, nonfat.
Johns Hopkins Medicine.Protein content of common foods.
The Nutrition Source, Harvard T.H.
Chan School of Public Health.Almonds.
USDA FoodData Central.Nuts, almonds.
USDA FoodData Central.Beverages, almond milk, unsweetened, shelf stable.
USDA FoodData Central.Nuts, almond butter, plain, without salt added.
USDA FoodData Central.Nuts, cashew butter, plain, without salt added.
Dietary Guidelines for Americans.Food sources of calcium.
National Institutes of Health Office of Dietary Supplements.Calcium: fact sheet for health professionals.
USDA FoodData Central.Peas, green, cooked, boiled, drained, with salt.
USDA FoodData Central.Lentils, mature seeds, cooked, boiled, with salt.
USDA FoodData Central.Lentils, pink or red, raw.
USDA FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.
USDA FoodData Central.Quinoa, cooked.
USDA FoodData Central.Rice, brown, long-grain, cooked.
USDA FoodData Central.Wild rice, cooked.
USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids.
USDA FoodData Central.Seeds, chia seeds, dried.
USDA FoodData Central.Seeds, hemp seed, hulled.
USDA FoodData Central.Seitan wheat protein cubed, seitan.
USDA FoodData Central.Jackfruit, raw.
USDA FoodData Central.Artichokes, (globe or french), raw.
Harvard Health Publishing.Are sprouted grains more nutritious than regular whole grains?
USDA FoodData Central.Sprouted grain bread, sprouted grain.
USDA FoodData Central.Large flake nutritional yeast.
