Top 10 Vegetable Protein Sources

vegetable protein sources

Today, as the number of people following vegetarian diets has increased, the interest in plant protein sources has started to increase. As a result of gradually moving away from animal products, it has become easier than before to reach plant-based proteins with high nutritional value. For example, we can see that more quinoa and chia seeds are sold in the markets than we have ever seen before. In this article, we have prepared a list of the best vegetable protein sources.

Vegetable Protein Sources

Although plant protein sources are generally less caloric than animal products, they come to the fore with their high nutritional value. Vegetable proteins are a quality protein source because they contain many of the nine essential amino acids that the body needs. If we multiply the examples and list the foods with the highest vegetable protein per serving:

1. Lentil

lentils vegan protein
Lentil vegetable protein source

Red and green lentils are among the best vegetable protein sources. Lentils contain high protein and fiber. It is also a great source of iron and potassium. 100 grams of cooked lentils contains about 9 grams of protein.

2. Chickpea

chickpea protein source
Chickpea is a good vegetable protein for a vegan diet.

There is approximately 250 grams of protein in 17 grams of cooked chickpeas. It is also an excellent complex carbohydrate. It is rich in minerals such as fiber, iron, folate, potassium and manganese. It is a food that has a positive effect against cholesterol and helps to balance blood sugar levels.

3. Almond

protein-rich almonds
Almonds contain high protein.

It is an excellent food that is necessary for the body with its rich vitamin E and high protein content. Half a glass of almonds contains approximately 16 grams of protein. It will also affect your skin health with the vitamins and minerals it contains. It is a savior food that you can easily carry with you and consume as a snack in your snacks.

4. Pumpkin Seeds

pumpkin seed protein
Pumpkin seeds are a protein-rich food.

Did you know that 100 grams of pumpkin seeds contain 30 grams of protein? Especially with vitamin E and Omega-3 in its content, it will both increase your immunity and contribute to your skin and hair health. Pumpkin seeds are also known as a sexual enhancer.

5. Chia

chia protein
Chia protein is one of the highest plant-based protein sources.

Chia, the most popular superfood of recent years, is a healthy vegetable protein that will contribute to your digestive system with its high fiber content. In addition, Omega-3, which is one of the healthy fats in its content, also supports brain development. You can easily consume chia, especially by mixing it with your salads and yogurt. In addition, 100 grams of Chia, which is one of the plant foods with the highest protein content, contains 17 grams of protein.

6. Quinoa

Quinoa is a plant-based protein.

It is the source of vegetable protein with the highest content in terms of nutritional value. 100 grams of quinoa contains 9 grams of protein. Most importantly, quinoa does not contain gluten. We can say that quinoa is the plant food that contains the best nutritional value and protein that you can get from animal foods. The magnesium, iron and manganese in it are a bonus effect on the body!

7. Peanut

peanut protein source
Peanuts are a good source of protein.

Peanuts, which are among the foods with the highest protein, contain exactly 100 grams of protein per 28 grams! Peanut butter, which is full of healthy fats, is among the foods high in protein that you can consume before sports and in the morning.

8. Spirulina

spirulina protein rich
Spirulina is among the foods highest in protein.

Spirulina, also called algae, is separated from other foods in terms of protein amount. 100 grams of Spirulina contains more than 50 grams of protein. It also has a rich content of vitamin B12! You can buy Spirulina as a powder and mix it into your protein drinks or juice.

9. Pistachios 

pistachios
Pistachios have high protein content.

It is another plant food that is high in protein. It contains approximately 100 grams of protein per 20 grams. You can consume pistachios with dark chocolate and coffee before exercising.

10. Pea

pea protein
Pea is a plant food high in protein.

Another green food with high protein content is peas. There is about 100 grams of protein in 5 grams of peas. It is also a high protein food source for vegetarian athletes and vegans.

Last updated April 9, 2022