The Best Sources Of Plant-Based Protein, From Nutrition Experts

To get a better understanding of plant-based proteins, we asked registered dietitians to explain their benefits, give us tips for incorporating them into our diets, and bust some myths. As a bonus, we prepared a grocery list of plant-based proteins to get you started.

When you eat 1 cup (or 225 grams) of cooked spinach4, for example, you're getting in not only 6 grams of protein but also 60.6 milligrams of vitamin C, 134 milligrams of calcium, and 1,600 milligrams of fiber—all essential nutrients for your body's well-being that are lacking in meat products.

Though regenerative grazing practices can make them more sustainable, meat products usually require far more land, energy, and other resources to grow than plants do. According to The World Counts, only 2.5 billion people could be fed if everyone ate the same meat-based diet as the average American.

Balancing your protein consumption with plant-based options, such as fruits and vegetables, legumes, or a quality vegan protein powder, can help improve your metabolic health.

Plus, most plant-based proteins are naturally high-volume foods, which means you can eat a larger amount of them for fewer calories.

Often, local farmers markets are the best place to buy fruits and vegetables since they only produce what is in season, so the prices can be much lower than in grocery stores that import items. 

Though, there doesn't seem to be much to worry about, as the difference in absorption compared to animal products is only about 10 to 20%8. "If you eat these foods regularly, you should experience less gas over time," adds McPherson. 

While you can vary the types of plant proteins you eat in a day, you will still need to eat larger servings of them to meet your daily protein needs.

However, if you eat a variety of plant proteins each day, you can still cover all your bases to get the essential amino acids you need.

When fast-food chains began offering meatless burgers and animal-free chicken strips, the food industry was transformed. Mycoprotein is a type of protein that comes from a fungus and is often used to make these meatless alternatives. While mycoproteins are a great source of protein, there is conflicting information regarding their safety. The naturally occurring fungus or mold that makes up mycoprotein is a potential allergen and has been found to cause adverse reactions, from vomiting to diarrhea13.

You can get all the protein you need from plants, while still covering the rest of your nutritional bases. Here are 10 examples of plant-based proteins that are not only highly nutritious but also tasty and versatile:

As part of a well-balanced diet, legumes are an excellent source of vitamins and minerals, helping to maintain healthy blood sugar levels and cholesterol14.

TRY THEM IN: Chickpea & Samphire Salad, Curried Red Lentil Burgers With Mint Raita

Even though nuts are mostly fats, they provide a decent amount of protein too. Nuts also contain a wide variety of nutrients, including omega-3 fatty acids and polyphenols, with walnuts containing the most polyphenols20. It's also easy to add them to almost anything. "Do you make instant oatmeal when you get to the office? Bring a tablespoon of hemp seeds or ground walnuts to sprinkle into it," says McPherson. 

TRY THEM IN: Pasta With Rosemary and Fried Walnuts, Kale, Carrot & Bean Salad With Cashews

One cup of cooked oatmeal contains about 5 grams of protein26 and 4 grams of fiber, both of which are essential for your daily needs. Even better? Whether you want yours savory or sweet, there's no end to the toppings you can use on your bowl of oats. Quinoa is another nutrient- and antioxidant-rich grain, plus it's gluten-free and contains the right amounts of all nine essential amino acids27.

TRY THEM IN: Raw Carrot Cake Overnight Oatmeal, Greens & Grains Salad

High-protein seeds like chia seeds, hemp seeds, flax seeds, and sunflower seeds can be added to virtually anything, including yogurt, smoothies, or salads, making it easy for you to incorporate them into your diet.

TRY THEM IN: Chia Pudding, Spiced Savory Granola

Soy products37, such as tempeh, tofu, and edamame, make an excellent meat substitute for vegetarians and non-vegetarians alike. Tofu and tempeh provide protein as well as vitamins C, A, and calcium, while ⅔ cup of edamame38 delivers 9 grams of protein, making them a satiating snack (sprinkle with salt if you want more flavor!).

TRY THEM IN: Plant-Based "Meatballs," Plant-Powered Green Dip

TRY THEM IN: Gut-Healthy Breakfast Smoothie, Chocolate Chip & Banana Baked Oatmeal 

When you think of protein, you probably don't think of leafy greens or vegetables. But with 4 grams of protein 42and fiber per cup, Brussels sprouts are one protein-rich plant. They also provide 24% of your daily recommended value for vitamin A as well as over 100% of your daily value for vitamins C and K. Other high-protein vegetables include spinach, asparagus, and artichoke hearts.

TRY THEM IN: Mediterranean Roasted Salmon & Brussels Sprouts, ASAP Artichoke Salad

For a more nutritious and flavorful potato, avoid frying it in vegetable oil, and instead bake or broil it with some garlic to enhance its flavor.

TRY THEM IN: Vegan Creamy Sweet Potato Soup, Chunky Root Vegetable Soup

TRY THEM IN: Tofu Breakfast Bites, Ribollita With White Beans & Kale

While you may have to be a bit more strategic when following a vegan diet, you can certainly get enough protein from just plants. Foods such as green vegetables, tofu, seeds, quinoa, and legumes have significant protein content, offer other nutrients essential to health, and can be prepared in a variety of ways.

Milk-derived whey protein is often associated with muscle building, but the myth that plant protein won't promote muscle growth has long been debunked53. If you want to grow muscle, both animal and plant proteins can help—but you'll need to pair them with resistance exercises that put your muscles under stress too.

Finally, eating plant-based does not necessarily mean spending a lot. Buying foods in bulk, such as grains and vegetables, plus complete proteins like quinoa, could cost you about $30 a week, which is about the price of one quality steak.

Getting enough protein from a plant-based diet is easier than you might think. Besides being delicious, plant proteins offer unique health benefits and tend to be less harmful to the environment.