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Animal meals like meat, fish, dairy and eggs are sometimes called ‘full’ sources of protein (which means they include all the 9 important amino acids), and sure plant sources are too. Nevertheless, different crops could have a much less optimum contribution of among the important amino acids. The most certainly amino acids to be at decrease ranges in crops are lysine, methionine, cysteine, tryptophan and threonine.
Which plant-based meals are an excellent supply of protein?
Consuming a various, balanced eating regimen that includes totally different sources of plant proteins will make sure you get hold of all of the amino acids you want. There’s additionally no proof to counsel {that a} various plant-based eating regimen will trigger you to be poor in protein.
Learn on to find which meals you ought to be consuming extra of.
1. Hemp seeds – 30g per 100g
Exceptionally nutritious, with greater than 20% of their calorie content material derived from protein and a supply of unsaturated, wholesome fat, these little seeds make a nourishing addition to cereals, bakes and snacks.
We like so as to add them to our nut & seed granola or apricot & seed protein bars. With simply 1 tbsp offering 3.0g of protein in addition to plenty of nutritional vitamins (like vitamin E) and minerals (together with magnesium, iron and zinc), they’re properly price including to your storecupboard.
2. Wheatgerm – 27.3g per 100g
The nutritious centre of the wheat grain, wheat germ is faraway from most white refined wheat merchandise. Wealthy in protein, fibre and wholesome fat, wheatgerm can be full of magnesium, zinc and folate.
Usually added to cereals reminiscent of our high-fibre muesli, wheatgerm makes an important nutrient enhance.
Simply 1 tbsp supplies 4.1g of protein.
3. Peanuts – 25.8g per 100g
Not truly a nut, however a member of the legume household, peanuts even have extra in frequent with soya beans, lentils and backyard peas.
A small handful of peanuts or 2 tbsp of peanut butter supplies about 7.7g protein. Add peanuts to vegan curry, porridge or a smoothie for an influence enhance.
4. Pumpkin seeds – 24.4g per 100g
A 30g serving of pumpkin seeds supplies a formidable 7.3g protein and contributes helpful sources of zinc and iron.
If you happen to’re cooking a pumpkin don’t neglect to take away the seeds and luxuriate in them roasted or add to a salad, reminiscent of in our superfood salad with citrus dressing.
5. Almonds – 21.1g per 100g
Almonds are an important supply of bone-friendly minerals like calcium and magnesium. They’re naturally candy in flavour which makes them a flexible ingredient – get pleasure from for breakfast in our almond crêpes with avocado & nectarines or as a tasty addition to our linguine with watercress & almond pesto.
A 30g serving (roughly a small cupped handful) supplies 6.3g of protein.
6. Tempeh – 20.7g per 100g
Constituted of fermented soya beans, tempeh is wealthy in protein. In reality, weight for weight, it’s denser in protein than tofu. Soya supplies all 9 of the important amino acids we want for development, restore and capabilities like immunity, making it a helpful inclusion for these following a plant-based eating regimen.
By no means cooked with tempeh earlier than? We suggest you roast or stir-fry it with loads of spices to create a scrumptious depth of flavour – strive our sticky tempeh, mango & lime noodle salad or tempeh traybake.
7. Pistachios – 20.3g per 100g
These scrumptious nuts add an intriguing color to dishes because of the colorful pigments which have health-promoting properties. In comparison with most different nuts, pistachios have a decrease fats and calorie content material, and include the best quantity of potassium.
Only a 30g serving of pistachios supplies a formidable 6.1g protein. Don’t reserve them for candy dishes – add them to aspect dishes like our sizzled sprouts with pistachio & pomegranate or herb salad with pomegranate & pistachio.
8. Sunflower seeds – 19.8g per 100g
A tasty addition to a granola, seed combine or salad – reminiscent of our broccoli pasta salad with eggs & sunflower seeds – only a small handful (30g) of sunflower seeds supplies a helpful 5.9g of protein. Loaded with selenium, sunflower seeds can also assist assist your immune defences and thyroid operate.
9. Cashews – 17.7g per 100g
Including simply 30g of cashews will present 5.3g of protein. Cashews are a helpful supply of iron and zinc, and make a scrumptious snack as a part of our curried cashew dip. In addition they add nuttiness to our roasted cauliflower with a tomato & cashew sauce.
10. Tofu – 13.0g per 100g
Constituted of cultured soya milk, a 100g portion of tofu supplies about 13.0g protein, however manufacturers will range so it’s at all times price checking the product label. Out there in numerous kinds, together with silken, agency and marinated, this soya product is extremely versatile – use it to make tofu brekkie pancakes or create a Japanese-inspired salad.
New to tofu? Learn to cook dinner it.
11. Edamame beans (soya beans) – 10.9g per 100g
Beans are among the many better of the plant-based proteins, and edamame are up there with the perfect of them – an 80g cooked serving of those versatile beans supplies 8.7g protein.
Attempt our scrumptious edamame falafel wraps that mix the advantages of edamame with these of chickpeas.
12. Oats – 10.9g per 100g
Wealthy in slow-releasing carbs and dietary fibre, you might be stunned to be taught that oats are a helpful contributor of protein, with a 40g serving offering 4.4g.
Use them in our dairy-free banana oat pancakes or vegan ‘meatballs’.
13. Lentils – 8.8g per 100g
Finances-friendly lentils add ‘meaty’ substance to meals and work properly in dishes reminiscent of vegan lasagne or vegan candy potato cottage pie. As a lot as a 3rd of the energy from lentils come from protein.
Pulses reminiscent of lentils include virtually twice the quantity of protein of wholegrains together with oats, wheat, barley and rice. Mix the 2 and you’ve got the proper combo, with one compensating for the opposite by way of their contribution of important amino acids. Add simply 3 heaped tbsp of cooked lentils to your meal and also you’ll get about 9g of protein in addition to fibre, folate and potassium.
14. Black beans – 7.5g per 100g
Black beans are full of heart-friendly vitamins together with folate, potassium and fibre and simply an 80g serving supplies 4.8g of protein.
Get pleasure from them in our black bean potato nachos or burrito bowl with chipotle black beans.
15. Chickpeas – 7.2g per 100g
With a wholesome combination of protein and fibre, chickpeas are filling in addition to good for you. Don’t limit them to hummus – get pleasure from them in a curry like our chole with cumin rice raita or savoury bowl, like our chickpea, spinach & almond butter bowl. These scrumptious recipes mix chickpeas with grains or nuts to ship all of the amino acids you want.
An 80g portion of chickpeas (cooked) supplies 5.8g of protein.
16. Kidney beans – 6.9g per 100g
Filled with heart-friendly vitamins together with potassium, folate and fibre, it’s not simply their protein contribution you’ll profit from if you add kidney beans to your plate.
With an 80g portion of kidney beans (cooked) offering 5.5g of protein, they make a helpful addition to spaghetti puttanesca in addition to vegan chilli.
17. Backyard peas – 6.7g per 100g
Not a vegetable however a small, edible legume, peas truly belong to the identical household as lentils, chickpeas, beans and peanuts. They’re a helpful vegan supply of iron and B nutritional vitamins, that are of explicit significance for girls of reproductive age in addition to rising youngsters.
An 80g portion of boiled peas supplies 5.4g of protein – strive our asparagus & lemon spaghetti with peas or our scrumptious leek, pea & watercress soup.
18. Wild rice – 5.3g per 100g
Richer in protein than common rice and contributing extra potassium, phosphorus and folate, a 100g portion of boiled wild rice supplies 5.3g of protein.
With a nutty style and chewy texture, wild rice makes a scrumptious addition to a salad. Attempt our blended bean & wild rice salad or sesame parsnip & wild rice tabbouleh.
19. Broad beans – 5.1g per 100g
Wealthy in fibre and protein, broad beans are a satisfying element of any meal. An 80g portion supplies 4.1g of protein. Attempt our barley & broad bean risotto, or make our tasty twist on an all-time favorite: pea & broad bean hummus.
20. Quinoa – 4.4g per 100g
Though sometimes used as a grain, quinoa is in actual fact a seed. In contrast to grains, it is also a whole supply of protein, offering all 9 important amino acids. Gluten-free and extremely versatile, you may get pleasure from quinoa for breakfast, lunch or dinner.
Attempt our scrumptious cardamom, peach & quinoa porridge, kale & quinoa patties or satisfying quinoa stew with squash, prunes & pomegranate.
A 100g portion of cooked quinoa supplies 4.4g of protein.
Like this? Attempt…
Wholesome vegetarian ideasWhat is a plant-based eating regimen?Meals you suppose are vegetarian that are not A balanced eating regimen for vegetarians What’s the 5:2 veg eating regimen? 15 greatest vegan protein sources
Have you ever a favorite plant-based protein? Depart a remark under.
This web page was reviewed on 26 June 2025 by Kerry Torrens
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a publish graduate diploma in Personalised Diet & Dietary Remedy. She is a member of the British Affiliation for Diet and Life-style Drugs (BANT) and a member of the Guild of Meals Writers. Over the past 15 years she has been a contributing writer to plenty of dietary and cookery publications together with Good Meals.
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