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