Discover the Top 10 Plant-Based Protein Sources to Fuel Your Body

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Incorporating plant-based sources of protein into your dietary routine is a smart choice. Plant protein is often packed with essential nutrients and is typically easier for the body to digest and absorb than animal protein. Whether you follow a vegan or vegetarian diet or simply want to add more plant-based protein to your meals, there are plenty of options to choose from.

One of the best plant-based sources of protein is quinoa. This versatile grain is not only high in protein, with about 9 grams per cooked cup, but it also contains all nine essential amino acids. Another plant protein powerhouse is black beans, which provide approximately 15 grams of protein per cooked cup. They’re also rich in fiber, helping to keep you full and satisfied.

Seeds are another great option for plant-based protein. Chia seeds, for example, contain about 4 grams of protein per ounce, and flaxseeds provide around 6 grams of protein per ounce. These tiny seeds are also high in heart-healthy omega-3 fatty acids and other beneficial nutrients.

If you’re looking for a nutty source of plant protein, pecans and peanuts are excellent choices. Pecans offer about 3 grams of protein per ounce, while peanuts pack in approximately 7 grams of protein per ounce. Both nuts are also rich in healthy fats and other important nutrients.

For those who enjoy adding greens to their meals, brussels sprouts and asparagus are two vegetable options that pack a protein punch. Brussels sprouts contain about 4 grams of protein per cooked cup, while asparagus provides around 2 grams per cooked cup. These veggies are also loaded with antioxidants and other essential vitamins and minerals.

Plant-Based Sources of Protein Infographic

Protein is an essential nutrient that plays a vital role in muscle growth, weight control, and overall health. While many people believe that protein can only be found in animal products, there are actually a variety of plant-based sources that can provide high-quality protein.

1. Lentils: Lentils are a nutritious and versatile plant-based protein source. They offer a good amount of protein and are also rich in fiber, vitamins, and minerals.

2. Chickpeas: Chickpeas, also known as garbanzo beans, are a popular protein source for vegetarians and vegans. They are high in protein and fiber, and are a great addition to salads, soups, and stews.

3. Quinoa: Quinoa is a gluten-free grain that is packed with protein. It is also a good source of essential amino acids, making it a complete protein.

4. Black beans: Black beans are a protein-packed food that can be eaten alone or added to a variety of dishes. They are also rich in fiber and provide a good amount of vitamins and minerals.

5. Tofu: Tofu is a popular plant-based protein source that is made from soybeans. It is highly nutritious and contains essential amino acids. Tofu can be cooked in a variety of ways and used as a meat substitute in many recipes.

6. Peanuts: Peanuts are a nutritious and protein-rich snack. They are also a good source of healthy fats and can be enjoyed on their own or added to various dishes.

7. Chia seeds: Chia seeds are a plant-based protein source that is also high in omega-3 fatty acids and fiber. They can be added to smoothies, baked goods, or used as a topping for salads and yogurt.

8. Hemp seeds: Hemp seeds are a complete protein source that contains all nine essential amino acids. They are also rich in healthy fats and can be sprinkled on top of cereal, salads, or added to smoothies.

9. Green peas: Green peas are a nutritious vegetable that is packed with protein. They are also a good source of vitamins and minerals and can be added to a variety of dishes.

10. Spirulina: Spirulina is a blue-green algae that is considered one of the most nutrient-dense foods on the planet. It is a complete protein source and is also high in vitamins, minerals, and antioxidants.

Swapping animal protein for plant-based sources of protein can have numerous health benefits, including lower cholesterol levels, decreased risk of heart diseases, and improved weight control. Adding these plant-based protein sources to your diet is a positive step towards a healthier lifestyle.

Lipton

Lipton is a multinational food and beverage company, known for its tea products. While Lipton is primarily associated with tea, they also provide other food and drink options.

Lipton offers a range of plant-based protein sources for those looking to incorporate more protein into their diets. Their products include a variety of plant-based protein powders, including sunflower protein powder and black bean protein powder. These powders are a convenient and versatile way to boost your protein intake.

One of the benefits of Lipton’s plant-based protein powders is that they are low in calories and high in protein. For example, their sunflower protein powder provides 15 grams of protein per serving with only 80 calories. This makes it a great option for those looking to build muscle or maintain a healthy weight.

In addition to their protein powders, Lipton also offers other plant-based protein sources, such as edamame, tempeh, and seitan. These options provide a greater variety of flavors and textures, allowing you to mix up your meals and try new recipes.

Lipton also understands the importance of getting all of the essential nutrients when following a plant-based diet. Their plant-based protein sources are not only rich in protein but also provide vitamins and minerals, such as iron and vitamin B12, which are commonly found in animal-based foods.

By incorporating Lipton’s plant-based protein sources into your diet, you can enjoy the benefits of getting a greater variety of nutrients and supporting your overall health. Whether you’re looking to boost your protein intake, try new recipes, or be more environmentally friendly, Lipton’s plant-based protein sources are worth considering.

Plant-Based Protein Sources from Lipton Protein Content per 100g
Sunflower Protein Powder 42g
Black Bean Protein Powder 13g
Edamame 12g
Tempeh 15g
Seitan 24g

Overall, Lipton offers a wide range of nutritious plant-based protein sources that can positively impact your health. Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, Lipton has you covered with their diverse line of plant-based protein products.

Eggland’s Best

Eggland’s Best is a brand of eggs that are known for their superior quality and taste. They are produced by hens that are fed a special diet that includes flaxseed, which makes them higher in omega-3 fatty acids compared to other eggs.

Omega-3 fatty acids are essential for our health, as they play a key role in heart health, brain function, and reducing inflammation. Eggland’s Best eggs are also rich in other vitamins and minerals, making them a nutritious addition to a plant-based diet.

Not only are Eggland’s Best eggs a great source of protein, but they also contain all nine essential amino acids that our bodies can’t produce on their own. These amino acids are necessary for building and repairing muscle tissue, making them particularly important for athletes or those looking to build lean muscle.

In addition to their high protein content, Eggland’s Best eggs are also low in calories. Each egg contains just 70 calories, making them a healthy and filling option for those watching their calorie intake.

Whether you’re a vegetarian, vegan, or simply looking to add more plant-based protein to your diet, Eggland’s Best eggs are a versatile and nutritious option to try. You can enjoy them in a variety of ways, such as scrambled, poached, or in a vegetable omelette.

So if you’re looking to bump up your protein intake and add some variety to your plant-based diet, give Eggland’s Best eggs a try. You won’t be disappointed!

Egg Nutrition Center

The Egg Nutrition Center is the health and wellness line from Eggland’s Best, providing information on the positive health benefits of eggs in a balanced diet.

While animal-based proteins like white rice, dairy, and meat are great alternatives for those choosing a plant-based diet, they may not provide the same level of protein. By eating plant-based alternatives like lentils, hemp, peas, and spirulina, you can still meet your protein needs.

One gram of protein contains four calories, making it a great option for those watching their weight or trying to build muscle. Plant-based proteins might not be complete proteins like eggs, but they are still a valuable source of nutrition. Black beans, broccoli, and quinoa are examples of plant-based proteins that provide additional health benefits beyond just protein, like iron, fiber, and other nutrients.

When it comes to protein powders, plant-based options like hemp, pea, rice, and sunflower are good alternatives to whey protein. They provide similar muscle-building benefits, and some studies suggest they may even be better for recovery and muscle growth in women.

Another bonus of plant-based proteins is that they are more earthy-friendly. Plants require less water, land, and other resources to produce compared to animal sources. They also have a lower carbon footprint, making them a more sustainable choice for the environment.

So, if you’re interested in finding plant-based sources of protein beyond eggs, give lentils, hemp, peas, and spirulina a try. They’re not only good for your health but also for the health of the planet.

Sorghum Checkoff

The Sorghum Checkoff is an organization that promotes the use of sorghum as a plant-based source of protein. Sorghum is a versatile grain that is impossible to resist. It is rich in essential amino acids and has a higher protein content than other grains like rice and oats.

Sorghum is also a good source of other essential nutrients, such as iron, magnesium, and B vitamins. It can be used in a variety of recipes, making it a staple in plant-based diets. Whether you’re making salads, soups, or main dishes, sorghum can be easily incorporated into your meals.

In a randomized study, sorghum was ranked as one of the top 10 plant-based sources of protein. With 3 grams of protein per ½ cup serving, it is a great alternative to animal-based proteins. Sorghum is also filling and can help you maintain a healthy weight or even lose weight.

Other plant-based sources of protein that are worth considering include chickpeas, lentils, quinoa, and spirulina. Chickpeas have a high protein content (14.5 grams per cup) and can be used in a variety of recipes, such as hummus and soups. Lentils are also a great source of protein (18 grams per cup) and are rich in fiber, which can improve digestive health.

Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies need. It is also high in fiber and packed with other beneficial nutrients. Spirulina, a type of blue-green algae, is another high-protein plant-based food that is also rich in vitamins and minerals.

In addition to these sources, there are many other plant-based foods that are high in protein. Nuts and seeds, such as almonds, pecans, and hemp seeds, are packed with protein and can be easily incorporated into your diet. Peanuts and peas are also rich in protein and can be enjoyed as snacks or added to different dishes.

Vegetables like Brussels sprouts, artichokes, and mushrooms are not only delicious but also contain a good amount of protein. Brussels sprouts, for example, contain about 3 grams of protein per cup, while artichokes and mushrooms contain about 4 grams and 3 grams of protein per cup, respectively.

When it comes to plant-based protein, it’s important to get a variety of sources to ensure you’re getting all the essential amino acids your body needs. Adding different plant-based proteins to your meals, such as beans and peas, can help you achieve this goal. Beans, such as kidney beans and black beans, are rich in protein and fiber and can be used in a variety of dishes like salads, soups, and stews.

Overall, incorporating plant-based sources of protein into your diet can have many health benefits. A plant-based diet has been associated with lower risks of heart disease, obesity, and certain types of cancer. Additionally, plant-based proteins are often lower in saturated fat and cholesterol compared to animal-based proteins, making them a healthier choice for your overall health and well-being.

If you’re interested in learning more about plant-based protein sources or getting involved with the Sorghum Checkoff, you can visit their website or contact them directly for more information. They can provide resources and support to help you incorporate more plant-based proteins into your diet and improve your overall health.

✿ Read More About Vegetables.

Dr Heidi Parkes

By Dr Heidi Parkes

Senior Information Extension Officer QLD Dept of Agriculture & Fisheries.