Plant Protein

Take a look at some of the Best Food Sources

Is it true to assume that not all food is equal and if so, is animal protein better than plant protein? This question is often raised when the subject is up for discussion. Many of us assume that if you don't eat meat we're not getting the right type of protein in our diet or that we're not getting any protein at all. But what meat-eater often fail to realise is that plant-based protein has a much higher nutritional value than meat-based protein. I wonder how many of you will agree or disagree?

Let's take a good look at some of the best plant protein food sources and maybe you can get a better understanding of why it's perhaps a good idea to make the switch. While we seem to know a heck of a lot about meat protein, let's take a closer look at the protein we can get from that which nature has provided for us. We'll also take into consideration the size of the serving, the grammage as well as the calories and the percentage of plant proteins. Also see Protein-Rich Plant Foods


Oatmeal

Plant Protein in vegetables

One cup of Spinach will provide you with about 40 calories and 5 grammes of protein which is about 50 per cent of the daily value. 

One cup of Asparagus will provide you with about 27 calories and 3 grammes of protein, about 44 per cent of the daily value.

One cup of Broccoli will provide you with about 31 calories and 2.6 grammes of protein, about 34 per cent of the daily value.

One cup of Brussels Sprouts will provide you with about 38 calories and 3 grammes of protein, about 32 per cent of the daily value.

One cup of Kale will provide you with about 36 calories and 2 grammes of protein, about 22 per cent of the daily value.

One cup of Peas will provide you with about 134 calories and 9 grammes of protein, about 27 per cent of the daily value.

One cup of Mushrooms will provide you with about 42 calories and 5 grammes of protein, about 48 per cent of the daily value.


Asparagus

Plant Protein in Beans and Legumes

1/2 cup of Tempeh will provide you with about 180 calories and 16 grammes of protein, about 46 per cent of the daily value.

1/2 cup of Tofu will provide you with about 95 calories and 10 grammes of protein, about 43 per cent of the daily value.

1/2 cup of Soy Beans will provide you with about 127 calories and 11 grammes of protein, about 35 per cent of the daily value.

1/2 cup of Brown Lentils will provide you with about 115 calories and 9 grammes of protein, about 31 per cent of the daily value.

1/2 cup of Red Lentils will provide you with about 115 calories and 9 grammes of protein, about 31 per cent of the daily value.

1/2 cup of Green Lentils will provide you with about 115 calories and 9 grammes of protein, about 31 per cent of the daily value.

1/2 cup of Kidney Beans will provide you with about 120 calories and 7 grammes of protein, about 28 per cent of the daily value.

1/2 cup of Split Peas will provide you with about 116 calories and 8 grammes of protein, about 28 per cent of the daily value.

1/2 cup of Lima Beans will provide you with about 109 calories and 7.5 grammes of protein, about 28 per cent of the daily value.

1/2 cup of Cannellini Beans will provide you with about 100 calories and 7 grammes of protein, about 28 per cent of the daily value.

1/2 cup of Navy Beans will provide you with about 90 calories and 6 grammes of protein, about 27 per cent of the daily value.

1/2 cup of Black-Eyed Peas will provide you with about 80 calories and 5 grammes of protein, about 25 per cent of the daily value.

1/2 cup of Black Beans will provide you with about 100 calories and 6 grammes of protein, about 24 per cent of the daily value.

1/2 cup of Pinto Beans will provide you with about 100 calories and 6 grammes of protein, about 24 per cent of the daily value.

1/2 cup of Chickpeas (Garbanzo Beans) will provide you with about 115 calories and 9 grammes of protein, about 31 per cent of the daily value.


Mixed Beans

Plant Protein in Nuts and Seeds

I oz of Hemp Seeds will provide you with about 162 calories and 10 grammes of protein, about 25 per cent of the daily value.

I oz of Pumpkin Seeds will provide you with about 150 calories and 7 grammes of protein, about 19 per cent of the daily value.

I oz of Peanuts will provide you with about 164 calories and 7 grammes of protein, about 17 per cent of the daily value.

I oz of Walnuts will provide you with about 185 calories and 4 grammes of protein, about 9 per cent of the daily value.

I oz of Black Walnuts will provide you with about 173 calories and 7 grammes of protein, about 16 per cent of the daily value.

I oz of Pistachios will provide you with about 160 calories and 6 grammes of protein, about 15 per cent of the daily value.

I oz of Sunflower Seeds will provide you with about 164 calories and 6 grammes of protein, about 15 per cent of the daily value.

I oz of Almonds will provide you with about 167 calories and 6 grammes of protein, about 14 per cent of the daily value.

I oz of Cashew Nuts will provide you with about 155 calories and 5 grammes of protein, about 13 per cent of the daily value.

I oz of Flax Seeds will provide you with about 150 calories and 5 grammes of protein, about 13 per cent of the daily value.

I oz of Chia Seeds will provide you with about 137 calories and 4 grammes of protein, about 12 per cent of the daily value.


Plant Protein in Walnuts

Plant Protein in Protein Powder

I oz of Soy Protein will provide you with about 112 calories and 24 grammes of protein, about 86 per cent of the daily value.

I oz of Pea Protein will provide you with about 103 calories and 21 grammes of protein, about 83 per cent of the daily value.

I oz of Spirulina will provide you with about 81 calories and 16 grammes of protein, about 79 per cent of the daily value.

I oz of Brown Rice Protein will provide you with about 100 calories and 18 grammes of protein, about 73 per cent of the daily value.

I oz of Hemp Protein will provide you with about 85 calories and 13 grammes of protein, about 60 per cent of the daily value.


Spirulina

Plant Protein in Bread, Whole Grains and Pasta

1/2 cup of Seitan will provide you with about 180 calories and 32 grammes of protein, about 70 per cent of the daily value.

2 slices of Whole Wheat Bread will provide you with about 138 calories and 7 grammes of protein, about 20 per cent of the daily value.

1/2 cup of Spelt will provide you with about 123 calories and 5.5 grammes of protein, about 18 per cent of the daily value.

1/2 cup of Whole Wheat Pasta will provide you with about 87 calories and 3.5 grammes of protein, about 16 per cent of the daily value.

1/2 cup of Teff will provide you with about 128 calories and 5 grammes of protein, about 14 per cent of the daily value.

1/2 cup of Quinoa will provide you with about 111 calories and 4 grammes of protein, about 14 per cent of the daily value.

1/2 cup of Oats will provide you with about 154 calories and 5.5 grammes of protein, about 14 per cent of the daily value.

1/2 cup of Buckwheat will provide you with about 285 calories and 10 grammes of protein, about 13 per cent of the daily value.


Plant Protein in Whole Grain Bread

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Please take note that the information on this site is designed for educational purposes and is intended solely for general readership. The contents herein are not intended to offer any personal medical advice or to diagnose any health issues you may have. This information is also by no means a substitute for medical care by a licensed healthcare provider. For that, you'd need to consult your medical doctor or a health care practitioner for any advice should you require prescription medication.  

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