The 12 Plant-Based Protein Sources That Belong on Your Plate, According to a Dietitian

Plant-based protein has become increasingly popular as more people are exploring alternatives to animal-based products. Derived from sources such as legumes, nuts, seeds, and grains, plant-based protein offers a diverse and rich array of nutrients that are essential for maintaining a healthy diet. These proteins come in various forms, such as powders, protein bars, and even meat alternatives, making it easier than ever to incorporate them into everyday meals. The best part? Many of these plants are not only good for you but also typically friendly to the environment, contributing to a sustainable way of living, especially when selecting options that aren't ultra-processed.

Despite its numerous benefits, plant-based protein does have some drawbacks. One of the primary concerns is that not all plant proteins provide a complete amino acid profile, including many of the vegetables with the most protein. This means you'll need to combine different types of plant proteins to ensure you're getting all the essential amino acids your body requires. Additionally, some people may experience digestive issues when transitioning to a plant-based diet, as the increased intake of fiber can be a bit of a shock to the system initially. However, with a bit of planning and adjustment, these challenges can be easily managed.

Another thing that's important to note is that plant-based foods can sometimes carry a health halo — but plant-based doesn't equal healthy. Plant-based products can be ultra-processed just like non-plant-based products, and those foods (think: deep-fried plant-based chik'n nuggets) can still increase the risk for heart health issues, according to research in The Lancet. That doesn't mean you shouldn't eat them, but be aware that they don't necessarily have a health advantage over processed animal products.

Plant-based protein does have plentiful pros, however. Consuming protein from plants may help reduce the risk of chronic diseases like heart disease and type 2 diabetes, per the journal Proceedings of the Nutrition Society. It also tends to be lower in saturated fat and cholesterol compared to animal-based proteins. Moreover, plant-based proteins tend to also provide fibers, vitamins, and antioxidants that support overall health.

Wondering which plant-based proteins have the most protein? Check out these choices that offer an impressive amount of protein, and deliver other benefits to boot!

Quinoa is a highly nutritious grain that provides about eight grams of protein per cup when cooked. It's one of the few sources of complete plant-based protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. A serving size of quinoa is typically one cup cooked. Besides its protein content, quinoa is also a source of fiber, magnesium, and antioxidants.

Lentils are a powerhouse of plant-based protein, offering about 18 grams of protein per cooked cup. They are not a complete protein but can be combined with grains like rice or whole wheat to form a complete protein. Lentils have many health benefits, including positive effects on diabetes management, support for cardiovascular health, and antioxidative properties.

Chickpeas contain around 15 grams of protein per cooked cup. Although they're not a complete protein, combining them with whole grains such as quinoa or barley can make up a complete amino acid profile. Additionally, combining chickpeas with nuts and seeds, like sunflower seeds or tahini, can also help in achieving a balanced and complete protein meal. Data shows that eating chickpeas may help support stable blood sugars too.

Chia seeds offer about five grams of protein per ounce (approximately two tablespoons). While they're a fantastic source of omega-3 fatty acids, dietary fiber, and various essential minerals, they're not complete proteins on their own. To create a complete protein, chia seeds need to be paired with complementary foods that balance their amino acid profile. Excellent pairings include chia seeds with legumes, nuts, or whole grains. For example, mixing chia seeds into oatmeal or quinoa dishes can round out their protein content. Alternatively, blending chia seeds into a smoothie with almond milk and a handful of nuts can also achieve a complete protein profile, ensuring you receive all the essential amino acids your body needs.

Edamame, or young soybeans, provide approximately 17 grams of protein per cooked cup. They're a complete protein as well, providing all the essential amino acids the body needs, and are a solid source of fiber, vitamins, and minerals like folate and vitamin K.

Walnuts provide about 4.3 grams of plant-based protein per serving, which is one ounce, or roughly a handful. While they're not a complete protein, walnuts can be paired with other nuts and seeds to create a balanced amino acid profile. And in addition to protein, walnuts are the only nut to provide an excellent source of the plant-based ALA omega-3 fatty acid, which supports heart health and has anti-inflammatory properties. This makes them an excellent choice for vegetarians and vegans looking to increase their omega-3 intake.

Tofu contains about 10 grams of protein per half-cup serving. It's derived from soybeans, making it a complete protein that includes all essential amino acids. Tofu also provides a good amount of calcium and iron, which are essential for bone health and oxygen transport.

Hemp seeds are the small, brown seeds of the cannabis sativa plant. They provide approximately 10 grams of protein per three tablespoons, and are considered a complete protein, containing all nine essential amino acids.

Bonus? Hemp seeds contain an optimal 3:1 ratio of omega-6 to omega-3, which is considered ideal for human health. Additionally, they include gamma-linolenic acid (GLA), a type of omega-6 fatty acid known for its anti-inflammatory properties.

They can be sprinkled over cereals and salads, or blended into smoothies.

Nutritional yeast offers about eight grams of protein per two tablespoon serving, and it is a complete protein. Besides its protein content, nutritional yeast is fortified with B vitamins, including B12, which may be lacking in vegan diets. Its cheesy, nutty flavor makes it an ideal addition to sauces, soups, and as a topping for popcorn or pasta. In short: it should be a staple for anyone who doesn't eat much or any animal products.

Black beans contain approximately 15 grams of protein per cooked cup. They aren't a complete protein but can be paired with grains like rice or corn to form a complete protein. Beans also contain resistant starch, which is a prebiotic fiber that may support gut health.

Peas offer about eight grams of protein per cooked cup. While they are not a complete protein, they can be combined with other protein sources to ensure a full amino acid profile. One excellent combination is pairing peas with whole grains such as brown rice or quinoa. These grains supply the essential amino acid methionine, which is present in lower amounts in peas. In addition to protein, peas are rich in vitamins A, C, and K, as well as dietary fiber.

Pumpkin seeds offer around seven grams of protein per ounce (approximately one-quarter cup). They aren't a complete protein, but incorporate them into a salad with chickpeas or black beans is all it takes to ensure all essential amino acids are present. Combining pumpkin seeds with Greek yogurt or cottage cheese (if you are eating dairy, of course) also creates a protein-packed snack or meal. In addition to protein, pumpkin seeds are rich in zinc, magnesium, and healthy fats.

Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.