Someone may adopt a vegan diet for various reasons: health benefits, animal welfare or environmental reasons.
Once all animal products are left out of your diet, the question might arise where to get your protein from..
Protein is an essential part of the human nutrition and therefore important to consume on a regular basis.
Read on for a list of some of the best plant-based foods for protein.
Content
top sources of plant based protein:
> ordered alphabetically
> ordered rising upward from smallest to highest amount of grams of protein / 100 grams
Part 1: ordered alphabetically
0,5 cup = 8 Tbsp
Almonds
- 12 grams / 0,5 cup serving
- 22 grams / 100 gram
Avocado
- filled with beneficial fats
- 5 grams of protein / piece
Black beans
- filled with fiber & other beneficial phytonutrients
- 6 grams / 0,5 cup
Broccoli
- 2,5 grams / 0,5 cup
Brussel Sprouts
- filled with potassium, vitamin K
- 2 grams / 0,5 cup
Cashews
- 10 grams / 0,5 cup
- 15,3 grams / 100 gram
Chia seeds
- great source of omega-3 fatty acids
- keep you feeling full & satisfied after a meal
- 9 grams / 3 Tbsp
- 15,6 grams / 100 gram
Chickpeas
- 12 grams / 0,5 cup
Edamame
- almost no calories
- 8,5 grams / 0,5 cup
- 13 grams / 100 gram
Flaxseeds
- 6 grams / 3 Tbsp
- 19,5 grams / 100 gram
Hazelnuts
- 15 gram / 100 gram
Hemp seeds
- 10 grams / 3 Tbsp
- 23 grams / 100 gram
Kidney beans
- 5 grams / 100g
Lentils
- 9 grams / 0,5 cup
- 9 grams / 100 gram
Oats
- low-glycemic index -> perfect way to start your day
- slowly release glucose into your system, making them diabetic friendly
- 3 grams / 0,5 cup
- 16,9 grams / 100 gram
Peanut butter
- 12 grams / 3 Tbsp
- 25 grams / 100 gram
Peas
- 4,5 grams / 0,5 cup
- 5,4 grams / 100 gram
Pistachio nuts
- 21 grams / 100 gram
Potato
- 4 grams / medium-sized piece
- 2,5 grams / 100 gram
Pumkin seeds
- 9 grams / 3 Tbsp
- 33 grams / 100 gram
Quinoa
- 5 grams / 0,5 cup
- 4,5 grams / 100 gram
Sunflower seeds
- 6 grams / 3 Tbsp
Spinach
- full of iron
- 2,5 grams / 0,5 cup
- 3 grams / 100g
Spirulina
- complete protein
- 12 grams / 3 Tbsp
Tempeh
- = fermented soybeans
- complete protein
- 15 grams / 0,5 cups
- 19 grams / 100g
Tofu
- 10 grams / 0,5 cup
- 17 grams / 100 grams
Walnuts
- 15 grams / 100 gram
White sesame seeds
- 7 grams / 3 Tbsp
Wild rice
- 3,5 grams / 0,5 cup
Part 2: ordered rising upward from smallest to highest amount of grams of protein / 100 grams
Potato: 2,5
Spinach: 2,9
Quinoa: 4,4
Kidney Beans: 4,8
Green beans: 5,4
Lentils: 9,0
Edamame: 13,1
Walnuts: 15,0
Hazlenuts: 15,0
Cashews: 15,3
Chia seeds: 15,6
Oats: 16,9
Tofu: 17,2
Flaxseeds: 19,5
Pistachio nuts: 21,4
Almonds: 22,1
Hemp seeds: 23,0
Peanut butter: 25,1
Pumkin seeds: 33,0
Now eat up your protein 🙂