Top 10 Plant-Based Sources of Protein

Plant-based diets are wildly popular these days. But the first question on most people’s mind when it comes to these types of diets, is:

Where do vegans get their protein from?

Those leading a vegan lifestyle draw all of their protein from protein-rich plants. The following is a list of plant based protein foods that are bursting with this essential nutrient, as well as other natural substances to keep you strong, healthy, happy and full.

There are approximately 11 grams of protein in one cup of quinoa. This super grain is a gluten-free alternative to rice or pasta and can be served in a variety of manners. It’s a great addition to any vegetable dish, plus it could be the base for a veggie burger.


Lentils contain around 18 grams of protein per cup and are are super easy to prepare.


Tempeh is a fermented soybean based food product that contains 24 grams of protein per 4 ounce serving, and makes for a great meat replacement. Shape it into meatballs in pasta dishes, use it for salads etc.


Seitan is a very delicious substitute for beef, fish or soy products. Each 4 ounce serving offers consumers 24 grams of protein. It’s often called “wheat meat”.


Beans such as black beans, mung beans and pinto beans can offer you up to 15 grams of protein per portion. They are also great as a veggie burger base, or on top of rice for a Spanish type of meal.


Spirulina is a blue-green super-algae that has been praised for thousands of years for its incredible and diverse nutritional value. 10g spirulina contain 6 grams of high quality plant-based protein. The alga is a great addition to any green smoothie, drink, spirulina dishes, and of course it is fantastic when taken merely as a natural food supplement.

7.Hemp Seeds

Hemp offers 16 grams of complete protein in a simple 3 tablespoon serving! These seeds are a wonderful addition to any daily smoothie or as an ingredient in baked goods, not to mention all the omega 3 and omega 6 fats you can obtain from them too!

8.Adzuki Beans

Adzuki beans offer the impressive 17 grams of protein per 230 grams of beans. They are also bursting with dietary fiber and are super low in fat, making them great for various diets.

9.Red Kidney Beans

Red Kidney Beans can give you up to 15 grams of protein per cup. They can serve as an adjunct to many rice dishes, plus they and can be mashed down to be used as a gluten free flour alternative.

10.Garbanzo Beans

A 200 gram serving of garbanzo beans delivers nearly 38 grams of protein. These nutritious beans are wonderful when served in delectable salads or whipped into hummus.

Useful: 3 Best rated books about plant-based cooking

1. Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year
2. Thrive Foods: 200 Plant-Based Recipes for Peak Health
3. The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out

Certified SportsNutritionist and Health Enthusiast

I’m Nick – a nutrition enthusiast who takes his healthy lifestyle at heart, and an avid Brazilian Jiu-Jitsu athlete. Being the main author and founder of, I’m constantly looking to expand my experience and knowledge of food, health, sport, and organic living, so I can become the best version of myself, and help others achieve the same.

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