
Plant-Based Proteins
How can you achieve enough protein intake while having a plant-based lifestyle? There is no shortage of food sources that contain varying amounts of protein, and you first need to consider your food preferences and sensitivities. There is enough of a variety to find something that suits your taste buds and dietary needs. Provided below is a short but informative list of plant-based protein sources, including approximate amounts of protein provided by each. These rich foods can be eaten alone or dressed in a beautiful dish to heighten your nutrient intake.

Nuts (per 100g):
Pistachios - 20g
Almonds - 21g
Brazil Nuts - 14g
Cashews - 18g
Hazelnuts - 15g
(Ros, 2010)
Legume Family:
Soybeans - 22g (cup)
Kidney or Pinto Beans 13g (cup)
Peanuts - 25g (per 100g serving)
(Michelfelder, 2009)
Fruits & Vegetables (per 100g):
Spinach - 3g
Kale - 5g
Avocado - 3g
Apricots - 2g
(USDA, 2021)
Grains (per 100g):
Quinoa - 9g
Oats - 5g
(Bjarnadottir, 2019)
Additions:
Spirulina - 4g
It is a water grown organism and my favorite smoothie additive (aside from cacao). Also provides a healthy dose of B vitamins.
Stephanie Powers, MS, LCDC, CADC II, Holistic Nutrition Specialist
Bjarnadottir, A. (2019, May 17). Oats 101: Nutrition Facts and Health Benefits. Retrieved October 16, 2021, from https://www.healthline.com/nutrition/foods/oats
Michelfelder A. J. (2009). Soy: a complete source of protein. American family physician, 79(1), 43–47.
Ros E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652–682. https://doi.org/10.3390/nu2070652
USDA. (2021). FoodData Central. Retrieved October 14, 2021, from https://fdc.nal.usda.gov/index.html