See our list of the highest sources of protein for vegetarians to discover which vegetables are great plant protein sources.
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Which Vegetables Have the Highest Source of Protein?
These are some of the highest vegetable and plant-based sources of protein (please note that specific protein content varies from product to product and numbers mentioned here are general):
1. Legumes (Beans, Lentils, Peas)
Soybeans: Soybeans are among the richest sources of plant-based protein. Products like tofu, tempeh, and edamame are all derived from soybeans.
- Protein Content: About 28 grams of protein per cup (cooked).
Lentils: Lentils are highly nutritious and provide a good amount of protein.
- Protein Content: About 18 grams of protein per cup (cooked).
Chickpeas: Also known as garbanzo beans, chickpeas are versatile and protein-rich.
- Protein Content: About 14.5 grams of protein per cup (cooked).
2. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids.
- Protein Content: About 8 grams of protein per cup (cooked).
3. Seitan
Seitan is a high-protein food made from gluten, the main protein in wheat.
- Protein Content: About 25 grams of protein per 3.5 ounces (100 grams).
4. Chia Seeds
Chia seeds are small but packed with protein, fiber, and omega-3 fatty acids.
- Protein Content: About 4.7 grams of protein per 2 tablespoons.
5. Hemp Seeds
Hemp seeds are another complete protein source and are rich in healthy fats.
- Protein Content: About 10 grams of protein per 3 tablespoons.
6. Nutritional Yeast
Nutritional yeast is a deactivated yeast that’s often fortified with B12 and is commonly used as a cheese substitute.
- Protein Content: About 8 grams of protein per 2 tablespoons.
7. Spirulina
Spirulina is a type of blue-green algae that’s incredibly nutrient-dense.
- Protein Content: About 4 grams of protein per tablespoon.
8. Tempeh
Tempeh is a fermented soybean product that’s higher in protein and fiber than tofu.
- Protein Content: About 21 grams of protein per 3 ounces.
9. Almonds
Almonds are not only rich in protein but also provide healthy fats and fiber.
- Protein Content: About 6 grams of protein per ounce (about 23 almonds).
10. Broccoli
Broccoli, though not as protein-rich as legumes or seeds, provides a decent amount of protein along with high fiber and vitamin content.
- Protein Content: About 2.6 grams of protein per cup (chopped).
Considerations:
Amino Acid Profile: While many of these plant sources are rich in protein, not all are complete proteins, meaning they don’t contain all essential amino acids. Pairing different plant proteins, like beans and rice, can help provide a complete amino acid profile.
Digestibility: Some plant proteins, like those from legumes, may cause digestive issues for some people due to their fiber content. Proper preparation, such as soaking and cooking, can help mitigate this.
These sources are excellent for those following a plant-based diet and seeking to maintain a high protein intake.