Plant foods—including whole fruits, vegetables, legumes, grains, nuts, and seeds—provide our bodies with essential micronutrients, immune-supporting antioxidants, and disease-fighting phytochemicals. They are abundant in fibre, which is essential for bowel regularity, helpful for lowering blood cholesterol, and protective against cancer, obesity, hypertension, and insulin resistance.
Whole plant foods have the power to help the body detoxify naturally, restore energy and vitality, improve cardiac function, decrease inflammation, and even improve the health of our skin and eyes.
With all these amazing benefits plants have to offer, it seems like the obvious choice to include more plants in our diet—but what about protein? A common misconception is that plant foods are low in protein, and many vegetarians and vegans are asked, “How do you manage to get enough protein in your diet?”
PROTEIN POWER
Protein is essential for many bodily functions, primarily the maintenance of tissues (like muscle), bones, and cells (including blood cells) throughout the body. Protein is vital for growth and development, and the amino acids from protein are major components for most hormones.
Factoid: Amino acids are the building blocks for protein, which consist of nine amino acids that must be supplied in the diet; these are known as essential amino acids. The remaining amino acids can be manufactured by the body from these essential amino acids and other dietary components.
COMPLEMENTARY FOODS
While it's true that animal proteins are complete proteins—meaning they contain all the essential amino acids that we need for life—it is possible to obtain sufficient protein levels from various plant sources, provided individuals are conscious of their protein intake. This starts with knowing the best plant protein sources, as some plant foods contain more protein than others, and also properly combining plant sources to form complete proteins.
Factoid: Complementary proteins are two or more plant protein foods when eaten together provide the body with all the essential amino acids it requires. Usually, one or two amino acids may be low in each food, so combining them in the same meal (or consuming the same day) provides the body with all the essential amino acids it requires. For example, nuts, seeds, or grains can be combined with legumes.
HIGH-PROTEIN PLANT FOODS
Seitan — 25 g of protein per 3½ oz or 100 g
Seitan is made from hydrated and cooked vital wheat gluten flour, also commonly known as wheat gluten. It closely resembles meat in both appearance and texture and is one of the highest plant sources of protein, making it a popular choice among vegans and vegetarians.
Soybean: Tofu, Tempeh & Edamame — 12–20 g of protein per 3½ oz or 100 g
Tofu, tempeh, and edamame all originate from soybeans and can be considered complete proteins. Tofu is made from coagulated soy milk pressed into blocks, whereas tempeh is made from soybeans that have been fermented. All three contain iron, calcium, vitamins, and minerals.
Beans & Lentils — 15–18 g of protein per cooked cup6
High in protein and fibre, lentils, along with kidney, black and other bean varieties, contain beneficial plant compounds and may reduce your chance of heart disease, diabetes, and certain types of cancer.
Ancient Grains: Spelt & Teff — 10–11 g of protein per cooked cup
Spelt is a type of wheat containing gluten, whereas teff is naturally gluten-free and originates from an annual grass. Both contain B vitamins, zinc, selenium, and other sources of beneficial nutrients. They are higher in protein than other ancient grains such as barley, sorghum, and farro.
Seeds: Hemp & Chia Seeds — 5–9 g of protein per 3 Tbsp or 30 g
Hemp seeds come from the Cannabis sativa plant and chia seeds are derived from the Salvia hispanica plant. They contain magnesium, iron, calcium, selenium, and an optimal ratio of omega-3 and omega-6 fatty acids, which are crucial for long-term health.
Algae: Spirulina & Chlorella — 8 g of protein per 2 Tbsp or 14 g
Spirulina and chlorella continue to gain popularity among “green food” products on the market, and rightly so. They are easily absorbed by the body, contain all essential amino acids, encompass large amounts of chlorophyll, and a substantial amount of beneficial vitamins and minerals.
Oats — 5 g of protein per ½ cup or 40 g
Oats contain beta-glucan, which is a prebiotic fibre—a food source for good bacteria in the gut—that promotes a healthy gut microbiome. Although lacking in amino acids, lysine, and threonine, oats are higher in protein compared to most grains, including rice and wheat. They also contain important vitamins and minerals, including zinc, magnesium, phosphorus, iron, and folate.
Wild Rice — 7 g of protein per cooked cup
Boasting nearly twice the amount of protein as white rice, wild rice is also higher in fibre, niacin, iron, and phosphorus (since wild rice is not stripped of its bran). Wild rice contains plenty of minerals and vitamins, including B vitamins.
Veggies — 4–8 g of protein per cooked cup
Vegetables with the most protein include:
- Green peas
- Spinach
- Artichokes
- Asparagus
- Brussels sprouts
- Mushrooms
- Kale
- Potatoes
Vegetables are also high in fibre and rich in essential nutrients that your body needs to function at its best, so they should not be left out.
Pro Tip
Layer your meals and snacks with multiple high-protein plant sources to obtain a diversity of beneficial plant compounds and reach your daily protein goals with ease. A dish of wild rice, sauteed asparagus, and kidney beans served with a spinach and strawberry salad topped with hemp seed dressing contains all the essential amino acids and over 25 g of protein (depending on the serving size).
PLANT-BASED MEAT & DAIRY ALTERNATIVES
Buyer beware! Many plant-based meat and dairy alternatives on the market are ultra-processed and may contain fillers, preservatives, dyes, refined oils, thickeners, gums, and “natural” or artificial flavours that closely resemble original tastes and textures. Limit products which contain ingredients you can’t pronounce or recognise, and consider this: Many of your favourite plant-based foods can be made at home with better-for-you ingredients at a fraction of the price.
Diets rich in plant foods have been linked to many health benefits; with proper planning and knowledge of which plant foods contain the most protein, it is possible to obtain all the nutrients your body requires to thrive.
