These are the best plant-based proteins

Walnuts are a great source of protein in general, with almonds having the highest amount of protein compared to walnuts, pistachios, hazelnuts, and cashews.

These foods are suitable for a vegetarian or vegan diet, or if you just want to cut out a little meat from your weekly menu, plant-based proteins are the answer for a balanced diet. These foods include legumes, soybeans, nuts, legumes, and quinoa.


Spirulina is an ingredient most commonly associated with healthy foods. Blue or green algae is a vegetable protein rich in iron, vitamin B6 and manganese. Two tablespoons of this product contain about eight grams of protein, or about 64 grams per day.

Not that eating a cup of spirulina is a good idea; It’s often sold as a powder to add to smoothies, protein shakes, juices, or as a supplement.

Despite being a high-protein plant-based food, it is not consumed in the same amount as soy or nut products.


One of the easiest vegetarian foods to find and consume, peanut butter is packed with plant-based protein. In fact, one cup of peanuts contains a whopping 38 grams of protein, making them a superior plant for absorbing this energizing nutrient.

Savory recipes that use peanuts include Curried Ginger and Peanut Shrimp, Fried Banana with Spicy Peanut Sauce, and the Buddha Bowl, which is also filled with veggies, fresh herbs, and tofu. On the sweet side, peanuts can be found in Peanut Butter Crunch Bars, Peanut Squares, and Simple Peanut Butter Super Cookies.


Walnuts are a great source of protein in general, with almonds having the highest amount of protein compared to walnuts, pistachios, hazelnuts, and cashews. A cup of almonds contains about 30 grams of protein, and as a bonus, this nut is also high in vitamin E.

The easiest way to eat almonds is as a handful, but they can also be used in many foods. Almond milk, for example, is a good source of plant-based protein and can replace dairy in coffee, smoothies, and cereal bowls.

Crush the nut to make almond butter or use in muesli. Or try almond flour to make pizza crust, sliced ​​almonds to add flavor to pastries and ground into a paste to fill dates.

sunflower seeds

The seeds are easy to add to a meal, and sunflower seeds contain about 29 grams of protein per cup. Sun butter, a spread made from crushed sunflower seeds and salt, therefore often replaces nut butter for allergy sufferers.

It has a good amount of plant-based protein while also being an easy-to-use food that’s easy to carry and store. Shelled seeds are also great. Sprinkle a handful of seeds over a salad, on top of cereal, over roasted carrots or that slice of peanut butter toast in the morning. They’re great tossed in a unique herb pesto, add crunch to a broccoli side dish, and more.


Basic soy proteins include tofu and textured vegetable protein. The first two are processed foods made from soy, which are often used as a meat substitute and/or the main protein source in a vegan or vegetarian meal.

Soybeans are a complete protein, meaning they provide consumers with all nine essential amino acids our bodies need.

The amount of protein in each of these soy-based foods varies, and generally, firm tofu has about 20 grams per cup and whole beans have about 16 grams per cup.


Chickpeas are legumes that are high in protein, about 14 grams per cup. Although the first thing many people think of when thinking about using chickpeas is making hummus, chickpeas are pretty versatile.

For starters, chickpeas can be made into a high-protein, gluten-free flour that can be used to make pancakes or flatbread. Whole chickpeas taste great in a spiced tagine, curry and mixed with a vegan salad. Shred this protein and turn it into falafel, fritters, or your choice of flavored hummus. Or roast or roast whole chickpeas for a tasty bar snack.


A cup of cooked lentils contains about nine grams of protein per cup. In general, they are easy to cook, easy to find, and easy to store. Plus, you can do a lot with this versatile legume. Toss any type of lentil into a hearty barley stew or pea soup on a cold night. Turn them into vegan meatballs.

Lentils are also great for adding protein to a salad, for a satisfying chew on a snack, and to mix into a spicy Indian-style curry.

Andean millet

Quinoa is considered a whole grain but is actually a seed. Another complete protein, it’s about eight grams of protein per cup, along with a good dose of fiber, iron, and magnesium. This superfood can appear on the plate as the base of a dish, similar to how rice, pasta or salad is used, but has also been made into muffins, casseroles and bread.

Quinoa is a gluten-free food that can complete a meal or be the star. Try it for breakfast with chocolate soy milk, for lunch with roasted feta, tomatoes and zucchini, and for dinner with gluten-free turkey meatballs.


Researchers recently discovered that potatoes contain a good amount of protein, which can help maintain muscle mass, especially in women. However, not all potatoes are created equal: The russet potato outperforms its red and gold cousins ​​in terms of protein, containing almost twice the substance of the others at four and a half grams per cup.

The best part about reusing potatoes as a plant protein is that there are so many ways to cook them. Make a delicious Potato and Leek Soup, stir-fry for a game day snack, and mash and press potatoes to make vegan latkes.

Have the information instantly on your phone. Join the Diario Primicia group on WhatsApp using the following link:
We are also on Telegram as @DiarioPrimicia, join here: