8 best plant-based protein sources

Some of the best plant-based protein sources contain whole soy products such as edamame or tofu.
Plant-based protein sources contain fewer calories and higher fiber than animal-based sources.
Mix vegetable proteins in your diet, mix it with stir-fry, soup or salads.
Visit the Insider’s Health Reference Library for more advice.

Plant-based protein sources, such as beans and legumes, usually contain less fat and more fiber than their counterparts such as animals, such as beef or chicken. However, animal-based protein sources tend to have higher amounts of protein per serving which helps to meet nutritional needs.

Here are eight of the best sources of complete plant-based protein.

1. Quinoa

quinoa salad healthy food lunch vegan — A quinoa salad with mango, carrots, red pepper and red onion.

Quinoa is a seed that is not only a complete protein, but is also filled with fiber. Fiber can improve the health of the intestines by relieving constipation and can help with weight control by increasing satiety.

One cup of cooked quinoa contains eight grams of protein, 222 calories and five grams of fiber.

How to eat it: You can add quinoa to your diet as a rice substitute or add it to your soups or salads.

2. Tofu

tofu salad healthy lunch — Add tofu to your salads or on top of sautéed vegetables.

Tofu is also a complete protein source of soy. Tofu contains essential minerals such as calcium and magnesium, which promote bone health.

Three ounces of tofu contains eight grams of protein and only 80 calories.

How to eat it: Tofu has a minimal flavor on its own, so you can incorporate it into your diet by mixing it in stir-fry dishes or adding it to curries.

Tempeh

Tempeh is similar to tofu but is made from fermented soybeans. It is often used as a meat substitute for vegans and vegetarians.

One cup of tempeh contains 34 grams of protein, 319 calories and five milligrams of iron.

How to eat it: You can include tempeh in your diet as you would tofu: by mixing it in a stir fry or adding to vegetable skewers.

4. Edamame

Edamame is cooked green soybeans. These beans not only contain protein, but are low in calories and high in fiber.

One cup of cooked edamame contains 19 grams of protein, 224 calories and eight grams of fiber.

How to eat it: Edamame can be easily added to your diet by sprinkling it on salads, eating it as a snack or mixing it into stir-fried rice.

5. Lenses

lentil soup — Lentils are an excellent addition to soups.

Lentils are a type of legume. It also contains resistant starch – a type of carbohydrate that is digested slowly and helps to raise blood sugar levels. This makes it an excellent choice for people with diabetes.

One cup of cooked lentils contains about 18 grams of protein and 230 calories.

How to eat it: Lentils are an excellent addition to warm winter soups or stews, but can also go well with Indian dishes.

6. Chickpeas

Sahadi se Hummus-duim 001 — Hummus is made from chickpeas, making them a healthy and protein-packed snack.

Chickpeas are another type of legume. They are rich in folate – a B vitamin that your body needs to make new cells.

One cup of chickpeas contains 15 grams of protein, 363 calories and 70 mcg (micrograms) of folate.

How to eat it: Chickpeas are the main ingredient in hummus, so it’s a great way to add chickpeas to your diet if you eat hummus as a vegetable dip or toast.

7. Rice and beans

When eaten separately, rice and beans are incomplete sources of protein. When paired, however, they make a complete protein. Beans are also a good source of iron.

One serving (100 grams) of white rice and black beans contains 10 grams of protein, 272 calories and three mg of iron.

How to eat it: Rice and beans are a great side dish to meals with vegetables and other protein sources.

8. Ezekiel bread

Ezekiel bread healthy bread avocado toast — Swapping plain bread for Ezekiel bread can increase your protein intake.

Ezekiel bread is a type of bread made from wheat, barley, lentils, soybeans and spelled. It is a complete source of protein. One serving of Ezekiel bread contains four grams of protein and 80 calories.

How to eat it: You can add Ezekiel bread to your diet by replacing it with other types of bread when making sandwiches or toast. Make a tempeh sandwich with Ezekiel bread for an extra protein boost.

Plant-based proteins versus animal-based proteins

If you are eating a plant-based diet, it is essential to keep track of your protein intake. It can be difficult to meet daily protein needs by eating only plant-based proteins, as they have less efficient protein sources per calorie.

“It will take about 200 calories of almond butter to ingest seven grams of protein, while it only takes 35 calories of two egg whites to get the same seven grams of protein,” says Muhlstein. So if your goal is weight maintenance or weight loss, portion sizes are still important.

Proteins are macronutrients – these are nutrients that your body needs in large quantities to function properly. Protein is especially important because it contains amino acids. Amino acids are involved in everything from digestion to growth to the functioning of the immune system.

There are about 20 amino acids that can form proteins, says Ilana Muhlstein, MS, a registered dietitian with a private practice in Los Angeles, California. Of these, nine are considered essential, which means that your body cannot make it on its own, so it must be obtained through diet. If a protein source contains all nine, it is considered a complete protein.

“Animal products, such as meat, poultry and fish, are considered complete proteins, while most plant-based proteins are incomplete,” says Gal Shua-Haim, MS, a registered dietitian in San Diego, California.

Animal products also contain some extra vitamins and nutrients that are usually not made up of proteins. Muhlstein says some nutrients that are often lacking in plant-based diets include:

However, there are many benefits to choosing plant-based protein sources. These benefits include:

Insider’s takeaway

Most plant-based protein sources are incomplete proteins. However, both Shua-Haim and Muhlstein explain that you can get all nine essential amino acids by eating a varied diet of whole foods, even if you are not vegetarian.

Combining vegetable protein sources like whole grain bread with hummus or rice and beans is another way to help you get the essential nutrients.

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