If you are looking to include more high-protein foods into your diet that are not meat or made from animals, plant-based proteins can help. Consuming less meat by giving it up altogether or simply eating less of it can benefit your health in a variety of ways by reducing the risk of several health conditions, including stroke, type 2 diabetes, obesity, heart disease, and some types of cancers.
Recommendations on how much protein you should have every day vary, though a common recommendation is about 1 gram (g) of protein per 2 pounds of body weight. It’s best to talk to a healthcare provider or dietician with specific questions about the right protein types and amounts for your body.
1. Eggs
Eggs, while not a plant-based protein, are still a popular nonmeat protein source. Eggs are a complete protein, meaning they provide all nine essential amino acids the body cannot make alone. One large egg provides about 6 g of protein.
Research on eggs shows that high consumption can lead to cardiovascular disease risk for some people, so experts recommend moderate to low consumption and focusing on more plant-based foods.
2. Dairy
The protein in dairy products like milk, cheese, and yogurt is animal-based but allows you to get protein without eating meat. The protein content of dairy varies across and within dairy products. For example, one slice of Swiss cheese contains about 6 g of protein, and 1 cup of 1% milk contains about 8 g.
Dairy products also provide a host of micronutrients, including calcium, potassium, and vitamins A, D, and B12.
3. Oats and Oatmeal
Oats and oatmeal are easy ways to get protein in your breakfast. About 1 cup (100 g) of rolled oats has approximately 14 g of protein. An average serving of oats is usually about one-half cup, and while it may not seem like a lot of protein, combined with other protein sources like soy milk, nuts, or nut butter, the protein content can quickly add up.
In addition to protein content, whole grains and cereal fiber, which is found in bran and other whole grain products like oats, have been linked to reduced incidence of type 2 diabetes, likely due to their beneficial phytonutrients, vitamins, and minerals.
4. Greek Yogurt
Greek yogurt is a protein-rich dairy product, providing about 16 g of protein per container (156 g). Due to the straining process used to make it, Greek yogurt is thicker, tangier, and creamier than regular yogurt. Greek yogurt can serve as a protein-packed snack, topped with nuts or mixed with nut butter for an added protein boost or blended into smoothies.
5. Beans
Beans are another plant-based protein that can be easily added to many meals to make them protein-rich. The protein content of beans may vary depending on the type of bean. Common beans like black, kidney, cannellini, and navy beans have about 7 g of protein per one-half cup.
Beans can stand alone as a side dish or can be easily made into main dishes, including veggie burgers, salads, or veggie tacos.
6. Almonds
Almonds are not only a source of plant-based protein but other important nutrients too, including vitamin E, calcium, magnesium, phosphorus, and fiber. About one-fourth cup of almonds contains about 6 g of protein.
Almond milk, however, contains little protein: 1 cup of shelf-stable unsweetened almond milk only contains about 1 g of protein. If you’re looking for nondairy sources of protein, consider soy milk (more on that below).
7. Nuts and Nut Butters
Nuts and nut butters are popular plant-based protein sources because of their taste and nutrient profile, which includes important vitamins, minerals, and antioxidants. The protein content of nuts usually falls between 4 and 6 g per one-fourth cup.
Similarly, the protein content of nut butter varies slightly depending on the type of nut. For example, 2 tablespoons of peanut butter and almond butter both contain about 7 g of protein, while the same amount of cashew butter contains just under 6 g of protein.
Again, this may not seem like a lot, but nuts or nut butters can be easily made into a protein-rich snack or incorporated into several dishes, like oats, smoothies, and salads.
8. Soy
Soy protein is the main protein found in products such as tofu, soy milk, and tempeh. The protein content of soy varies by the form it’s in. For example, 1 cup of soy milk contains about 7 g of protein.
Soy products provide protein and calcium. Soy milk provides about 300 mg of calcium per cup, which is about 25% to 30% of the daily recommended intake for adult males and females.
9. Legumes
Legumes include a lot of different plant foods, including lentils, peas, beans, and chickpeas. Legumes may be small, but they contain a lot of protein. Green peas, for example, provide about 9 g of protein per cup. Legumes can easily be tossed into salads, pastas, or soups and stews.
10. Lentils
Lentils are a popular plant-based protein source that can add heartiness to vegetarian/vegan meals. Lentils provide about 18 g of protein per cup, cooked. Certain types of lentils are also good sources of iron. For example, 1 cup of red or pink lentils provides about 14 mg of iron.
Lentils are popular for making into meat-like alternatives, like lentil ragu, lentil meatballs, and lentil taco filling.
11. Tofu
Tofu, which is made from soaked soybeans, is another protein-packed plant food. Just one-half cup of raw, firm tofu contains about 22 g of protein and over 400 mg of calcium. Tofu is highly versatile, and can be blended into fillings (such as for quiche), cubed and fried, or sliced and marinated.
12. Tempeh
Tempeh, like tofu, is made of soybeans, specifically fermented soybeans. Tempeh is also packed with protein, with 1 cup providing about 34 g. Tempeh is often marinated and/or fried as a meat substitute, such as for tempeh burgers or tempeh taco fillings.
13. Quinoa
Quinoa is a powerful plant-based protein. It’s a complete protein, containing all nine essential amino acids. When cooked, quinoa provides about 8 g of protein per cup. Quinoa is also classified as a whole grain, providing healthful fiber in addition to protein.
14. Brown and Wild Rice
Both brown and wild rice are staples to many meals that not only provide healthy whole grains and fiber, but protein too. Brown rice contains about 6 g of protein per cup, cooked, and wild rice provides about 7 g of protein per cup, cooked.
15. Chickpeas
Chickpeas, also known as garbanzo beans, are another protein-packed legume. A can of chickpeas contains about 18 g of protein. Chickpeas are the main ingredient in hummus, which can serve as a healthy protein-rich snack alongside veggies or whole-grain crackers or bread. Chickpeas can also be a sole protein source in meals as they are or roasted for added crunch.
16. Seeds
Seeds tend to have a small amount of protein per serving but are a great complement to meals or snacks where just a little more protein is needed. Protein-rich seeds include sunflower seeds, chia seeds, hemp seeds, and sesame seeds.
Chia seeds, which are popular in smoothies or chia pudding, for example, have about 5 g of protein per 2 tablespoons. Hemp seeds, which can be sprinkled over oatmeal, contain about 9 g of protein per 3 tablespoons.
17. Seitan
Seitan, which is made from wheat gluten (a protein), is another plant-based protein source. Seitan gets its protein from gluten, the main protein in wheat.
Setian packs protein, providing about 21 g per one-third cup, cubed. Like tofu and tempeh, seitan is a popular meat substitute that can be sliced, marinated, or ground up. Some say it mimics the flavor and texture of chicken.
18. Other Protein-Rich Fruits and Veggies
While fruits and vegetables are often thought of for their micronutrient (vitamin and mineral) content, some fruits and vegetables can help you get more protein too. For example, 1 cup of jackfruit provides about 3 g of protein, and one medium artichoke contains about 4 g of protein.
While the protein content of a single serving of fruits or veggies may be small, combining certain fruits and vegetables can help you add protein and flavor to countless snacks or meals. The next time you think about putting together a protein-rich meal or snack, consider high-protein vegetables.
19. Breads with Sprouted Grains
Sprouted grains are whole grains that have started to sprout. As a result of the sprouting process, sprouted grains have more available nutrients than normal whole grains, including protein.
Breads with sprouted grains are an easy way to reap the benefits of sprouted grains and add protein to your diet. For example, one serving of sprouted grain bread can provide about 5 g of protein. The amount of protein in sprouted grain bread may vary across brands as the breads themselves vary.
20. Nutritional Yeast
Nutritional yeast is another plant-based food worthy of sprinkling or mixing into snacks or meals for added protein. Nutritional yeast is popular among vegans and vegetarians for its cheese-like flavor and high vitamin B-12 content, which is commonly found in animal products.
Adding one-fourth cup of nutritional yeast as a topping to a meal provides 8 g of protein and about 18 micrograms (mcg) of vitamin B12, which is 730% of the daily value.
Summary
Whether you are looking to transition to a vegetarian or vegan diet, or simply want to eat less meat, there are plenty of plant-based and nonmeat sources of protein to choose from to make sure your body gets the protein it needs. While some plant-based proteins are not significant sources of protein by themselves, they can be easily combined together or added to meals and snacks as part of a healthy, balanced diet.
