15 Plant-Based Foods Are High in Protein
They'll help you build muscle and lose weight.
No person should have to live on chicken alone. Yes, your body needs protein to build and maintain lean muscle. And the essential macronutrient helps keep you full, regulates your hormones, and builds strong bones. But there's so much more to protein than chicken. In fact, you can score a fair amount of protein from plants and plant-based foods.
While eating animal sources of protein such as fish, chicken, turkey, beef, eggs, and milk is an efficient way to get enough protein, you don't have to stick to those foods to build muscle. Research suggests that 30 grams or protein per meal aids muscle growth and promotes satiety—but that dosage isn't dependent on animal products.
Yes, meat and dairy often contain a much higher amount of protein per serving compared to plant-based protein, explains Lisa Moskovitz, R.D., a nutritionist and certified personal trainer. However, making an effort to eat more plant-based protein offers some major health perks.
“Plant protein is a great addition to your diet,” says Moskovitz. Plants are naturally lower in calories and often high in other key vitamins and minerals such as fiber, potassium, and magnesium, she explains.
Your heart may reap the benefits, too, because plant protein typically contains more healthy fats, fiber, and antioxidants, which “can help fight against life threatening diseases such as heart disease, stroke, diabetes, Alzheimer’s, and certain types of cancers,” says Moskovitz.
On the flip side, “many plant sources of protein such as beans, grains, and nuts are typically not complete on their own — meaning they do not contain all the essential amino acids that your body needs,” she says. In other words, you’ll just need to eat a variety of plant proteins throughout the day to make sure you get all of the muscle-building amino acids found in your standard chicken breast or grill fare.
It’s possible to make room for both in your diet. Moskovitz recommends trying to make one meal a day rich in a plant-based protein. For example...
“Instead of having your usual turkey sandwich or salad with cheese and chicken at lunch, go for a quinoa bowl with veggies and beans, or have a plate of steamed rice and lentils with roasted vegetables.”
Need more ideas? Here are the best plant sources of protein.
Tofu and Soybeans
In fact, your diet may benefit from the addition of some non-processed soy, says Moskovitz. Think: edamame or tofu. “It’s a great source of complete protein, fiber, and iron,” she says.
Quinoa
Black Beans
Chickpeas
Lentils
Hemp Seeds
Chia Seeds
Peanuts
Almonds
One caveat: Almond milk, but comparison is often not high in protein. Check the nutrition facts before picking up a carton.
Cashews
Cashews, in all their buttery-tasting goodness, are great for snacking, but they also work well as an ingredient in meals. Try tossing a few into your next stir-fry or curry.
Peas
Soy Milk
Red Kidney Beans
Amaranth
They'll help you build muscle and lose weight.
No person should have to live on chicken alone. Yes, your body needs protein to build and maintain lean muscle. And the essential macronutrient helps keep you full, regulates your hormones, and builds strong bones. But there's so much more to protein than chicken. In fact, you can score a fair amount of protein from plants and plant-based foods.
While eating animal sources of protein such as fish, chicken, turkey, beef, eggs, and milk is an efficient way to get enough protein, you don't have to stick to those foods to build muscle. Research suggests that 30 grams or protein per meal aids muscle growth and promotes satiety—but that dosage isn't dependent on animal products.
Yes, meat and dairy often contain a much higher amount of protein per serving compared to plant-based protein, explains Lisa Moskovitz, R.D., a nutritionist and certified personal trainer. However, making an effort to eat more plant-based protein offers some major health perks.
“Plant protein is a great addition to your diet,” says Moskovitz. Plants are naturally lower in calories and often high in other key vitamins and minerals such as fiber, potassium, and magnesium, she explains.
Your heart may reap the benefits, too, because plant protein typically contains more healthy fats, fiber, and antioxidants, which “can help fight against life threatening diseases such as heart disease, stroke, diabetes, Alzheimer’s, and certain types of cancers,” says Moskovitz.
On the flip side, “many plant sources of protein such as beans, grains, and nuts are typically not complete on their own — meaning they do not contain all the essential amino acids that your body needs,” she says. In other words, you’ll just need to eat a variety of plant proteins throughout the day to make sure you get all of the muscle-building amino acids found in your standard chicken breast or grill fare.
It’s possible to make room for both in your diet. Moskovitz recommends trying to make one meal a day rich in a plant-based protein. For example...
“Instead of having your usual turkey sandwich or salad with cheese and chicken at lunch, go for a quinoa bowl with veggies and beans, or have a plate of steamed rice and lentils with roasted vegetables.”
Need more ideas? Here are the best plant sources of protein.
Tofu and Soybeans
- 4 ounces tofu: 11 grams (g) protein
- 1 cup edamame: 18 g protein
In fact, your diet may benefit from the addition of some non-processed soy, says Moskovitz. Think: edamame or tofu. “It’s a great source of complete protein, fiber, and iron,” she says.
Quinoa
- 1 cup quinoa: 8 g protein
Black Beans
- 1 cup black beans: 15 g protein
Chickpeas
- 1 cup chickpeas (garbanzo beans): 15 g protein
Lentils
- 1 cup lentils: 18 g protein
Hemp Seeds
- 3 Tbsp hemp seeds: 9 g protein
Chia Seeds
- 2 Tbsp chia seeds: 5 g protein
Peanuts
- 1 oz peanuts: 6 g protein
Almonds
- 1 oz roasted almond: 6 g protein
One caveat: Almond milk, but comparison is often not high in protein. Check the nutrition facts before picking up a carton.
Cashews
- 1 oz roasted cashews: 5 g protein
Cashews, in all their buttery-tasting goodness, are great for snacking, but they also work well as an ingredient in meals. Try tossing a few into your next stir-fry or curry.
Peas
- 1 cup: 8 g protein
Soy Milk
- 1 cup: 6 g protein
Red Kidney Beans
- 1/2 cup: 7 g protein
Amaranth
- 1 cup cooked: 9 g protein