Brenda Khan
It is a common misconception that plant-based diets are low in protein. In reality, there are a variety of plant-based sources of protein, including fruits, vegetables, grains, nuts, seeds, and legumes.
The amount of protein needed daily depends on a person's weight and level of physical activity, but on average, a healthy adult should consume at least 0.8 grams of protein per kilogram of body weight.
- Tofu: 15 grams per 4-ounce serving
- Whole grain bread: 6 grams per slice
- Quinoa: 8 grams per cup
- Hemp seeds: 6.5 grams per 2 tablespoons
- Peanut butter powder: protein-rich alternative to peanut butter
- Oats: 11 grams per cup
- Nutritional yeast: 8 grams per 2 tablespoons
- Broccoli: 4 grams per cup
- Lentils: 18 grams per cup
- Chickpeas: 5 grams per half cup
- Pistachios: 6 grams per 1-ounce serving
- Edamame: 9.5 grams per half cup
- Tempeh: 20 grams per 4-ounce serving
- Hulled hemp seeds: 10 grams per 3 tablespoons
- Quinoa: 8 grams per cup
| Characteristics | Values |
|---|---|
| Soy products | Tofu, tempeh, edamame, soy milk, soy nuts |
| Legumes | Beans, lentils, chickpeas, peas |
| Nuts and seeds | Almonds, peanuts, pistachios, cashews, walnuts, hemp seeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds |
| Grains | Quinoa, oats, whole grain bread, Ezekiel bread, wild rice, brown rice, spelt, amaranth |
| Vegetables | Broccoli, spinach, kale, mushrooms, sweet potatoes, potatoes |
| Meat substitutes | Seitan, mycoprotein |
| Dairy alternatives | Soy-based milk, yoghurt, cheese |
What You'll Learn
- Legumes and pulses, including beans, chickpeas and lentils, are protein-rich
- Whole grains, such as quinoa, oats and bread, can be good sources of protein
- Vegetables like broccoli, spinach and asparagus contain more protein than others
- Nuts and seeds, including almonds, peanuts and pistachios, are high in protein
- Soy-based products, like tofu, tempeh and edamame, are excellent sources of protein
Legumes and pulses, including beans, chickpeas and lentils, are protein-rich
Lentils, for example, contain about 18 grams of protein per cooked cup, making them a great source of protein to add to your lunch or dinner. They can be easily incorporated into stews, curries, salads, or even veggie burgers. Similarly, chickpeas, also known as garbanzo beans, contain approximately 6 grams of protein per serving and are a staple in many cuisines. They can be eaten hot or cold and are highly versatile, making them an excellent addition to stews, curries, or roasted in the oven.
Beans, including kidney beans, pinto beans, white beans, and black beans, are another protein-rich legume. They typically contain around 15 grams of protein per cooked cup and are excellent sources of complex carbohydrates, fibre, iron, folate, phosphorus, potassium, and manganese. Peas, though small in size, also pack a punch when it comes to protein content. A serving of peas contains approximately 7 grams of protein, making them a valuable addition to side dishes, stir-fries, and pasta dishes.
In addition to their high protein content, legumes and pulses provide essential vitamins and minerals, fibre, and have a range of health and environmental benefits. They are versatile and can be enjoyed in a variety of dishes, making them a great way to add plant-based protein to your diet.
Plant-Based Diets: How Long Should You Commit?
You may want to see also
Whole grains, such as quinoa, oats and bread, can be good sources of protein
Whole grains are an excellent way to add protein to a plant-based diet. Quinoa, oats, and bread are all good sources of protein.
Quinoa is a gluten-free pseudocereal grain that is packed with nutrients like protein, zinc, fiber, folate, and antioxidants. It contains all nine essential amino acids, making it a complete protein. A cooked cup of quinoa (around 185 grams) provides about 8 grams of protein. It can be easily incorporated into your diet and prepared in both sweet and savoury dishes. For example, you can make a savoury quinoa and vegetable salad or a sweet breakfast porridge with cooked quinoa, coconut milk, fresh fruit, and walnuts.
Oats are another great source of protein and can be easily incorporated into your diet as oatmeal or added to smoothies or baked goods. Half a cup of dry oats provides approximately 5 grams of protein and 4 grams of fibre, along with other essential nutrients like magnesium, zinc, phosphorus, and folate. You can also increase the protein content of your oatmeal by adding protein powder, nut butter, nuts, Greek yogurt, or cottage cheese.
Bread can also be a good source of protein, depending on the type of grain and flour used. Whole grain breads, such as whole wheat, oats, barley, and quinoa, tend to have more protein than processed grains like white bread. For example, Ezekiel bread, made from sprouted whole grains and legumes, contains approximately 8 grams of protein per two slices. Additionally, some high-protein breads may include ingredients commonly found in protein powders, such as whey protein, pea protein, or soy protein.
Plant-Based Diet: Fighting Obesity, Improving Health
You may want to see also
Vegetables like broccoli, spinach and asparagus contain more protein than others
Vegetables like broccoli, spinach, and asparagus contain more protein than others. Broccoli, for instance, contains more protein per calorie than steak, and spinach has about the same amount of protein as chicken and fish. Broccoli also contains all the essential amino acids. One cup of chopped broccoli contains 2.5 grams of protein, while a 100-gram serving has 2.8 grams of protein and 34 calories. Broccoli is also a rich source of vitamins C and K, and a good source of folate.
Spinach is one of the most nutrient-dense leafy green vegetables. One cup of raw spinach contains 0.7 grams of protein, while a 100-gram serving has 2.9 grams of protein and 23 calories. The protein in spinach contains all the essential amino acids. Spinach is also a rich source of folate, vitamin A, and vitamin C.
Asparagus is another vegetable with a high nutrient content. One cup of asparagus contains 3 grams of protein, while a 100-gram serving has 2.2 grams of protein and 20 calories. Asparagus is a rich source of vitamin K and a good source of folate and riboflavin.
Other vegetables that contain high amounts of protein include watercress, alfalfa sprouts, Chinese cabbage, mustard greens, collard greens, Brussels sprouts, and cauliflower.
Plant-Based Diets: Nutritious or Nutritionally Negligent?
You may want to see also
Nuts and seeds, including almonds, peanuts and pistachios, are high in protein
Nuts and seeds are an excellent way to add protein to your plant-based diet. They are versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat few or no animal products.
Nuts and seeds are more than just delicious salad toppers. They are packed with a variety of micronutrients, including antioxidants, vitamins, and minerals, which play various roles in supporting overall health, from supporting the immune system to skin health.
Almonds, peanuts, and pistachios, in particular, are high in protein. For example, a quarter-cup (35 grams) serving of almonds contains 7 grams of protein. Almonds are also loaded with antioxidants, which protect the body from oxidative stress that can lead to ageing, heart disease, and some cancers.
Peanuts, which are technically a legume, have the highest protein content out of all commonly consumed foods that people refer to as nuts. A quarter-cup (37-gram) serving of peanuts contains 9.5 grams of protein. They are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body.
Pistachios are another seed that is high in protein. A quarter-cup (30-gram) serving of pistachios provides as much protein as one egg, or about 6 grams. Compared to most other nuts, pistachios have a higher ratio of essential amino acids relative to their protein content.
In addition to these three nuts, there are several other nuts and seeds that are high in protein, including cashews, walnuts, pumpkin seeds, and sunflower seeds.
When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts, so it is best to eat them raw.
The Planetary Diet: Who's Leading the Way?
You may want to see also
Soy-based products, like tofu, tempeh and edamame, are excellent sources of protein
Soy-based products, such as tofu, tempeh, and edamame, are excellent sources of protein for those following a plant-based diet. Soybeans are considered a whole source of protein, providing the body with all the essential amino acids it needs.
Tofu, made from condensed soy milk, is a versatile and mild-flavoured option that can easily be incorporated into a variety of dishes. With about 15 grams of protein per 4-ounce serving, tofu provides approximately one-third of the average woman's daily protein needs. It comes in various textures, from silken to firm, making it suitable for a wide range of recipes.
Tempeh, on the other hand, is a dense, nutty cake or patty made by partially cooking and then fermenting whole soybeans. It has a firmer texture than tofu and is an excellent source of probiotics, B vitamins, magnesium, and phosphorus.
Edamame, or immature soybeans, are also a great option, containing 8.5 grams of protein per half-cup serving. They are rich in folate, vitamin K, and fibre, which can support digestion and regularity.
In addition to being excellent sources of protein, these soy-based products also offer good levels of calcium and iron, making them healthy substitutes for dairy products. They are versatile and can be used in sandwiches, soups, salads, stir-fries, and even blended into smoothies.
Soy protein has been praised for its potential health benefits, including positive effects on heart health, blood sugar control, and weight loss. It is also linked to a reduced risk of certain types of cancer.
However, it is important to note that some people have concerns about soy due to its phytoestrogen content and the presence of antinutrients, which may reduce the absorption of certain minerals. Nonetheless, most scientific evidence suggests that soy products are safe and can be a nutritious addition to a plant-based diet.
Peanuts in Plant-Based Diets: What You Need to Know
You may want to see also
Frequently asked questions
Some good sources of plant-based protein include tofu, tempeh, edamame, lentils, chickpeas, hummus, quinoa, hemp seeds, and beans.
The amount of protein you need depends on your weight. On average, a healthy adult should eat at least 0.8 grams of protein per kilogram of weight. For example, if you weigh 60 kg, you should aim for a minimum of 48 g of protein per day. Keep in mind that this is a general recommendation and may vary depending on factors such as physical activity level and health status.
Yes, it is absolutely possible to meet your protein needs on a plant-based diet. Plant-based diets can provide a variety of protein sources, such as pulses, legumes, nuts, seeds, and soy products. However, it may require some planning to ensure you are getting enough protein and essential amino acids.
You can incorporate plant-based proteins into your diet by adding pulses (beans, lentils, peas, chickpeas), pea protein-based meat substitutes, or tofu to your meals. You can also use plant-based proteins like peanut butter or hummus in sandwiches, dips, or spreads. Additionally, blending plant proteins like edamame, tofu, or canned chickpeas into smoothies is a great way to boost your protein intake.
