Highest Sources of Plant Protein

Plant-based diets are healthy when planned correctly, according to the American Heart Association. Think of plant proteins as a puzzle, where a full picture is available, but which requires a few different pieces before it is complete. Eating a wide variety of protein-rich sources is the first step to guaranteeing sufficient protein intake, defined by the USDA as 56 g per day for a 19-plus-year-old man and 46 g per day for a 14-plus-year-old woman.

Quinoa

Quinoa, a grain similar to rice in size but with six times as much protein, is a complete protein source used in quinoa salads and with a variety of flavors. With 24 g of protein per uncooked cup, the crunchy seed contains nine essential amino acids.

Buckwheat

Buckwheat--commonly used as an alternative to wheat, oats, rye and barley--has 22 g of protein per cup. Rich in B vitamins and tied to improved cholesterol levels, it contains eight essential amino acids while providing a distinctive and nutty taste.

Spirulina

Spirulina, a blue green algae, is a complete protein also packed with B vitamins, beta carotene, vitamin E, zinc, copper, magnesium and essential fatty acids. Guacamole, smoothies, or energy bar recipes all become protein-rich when spirulina is included. With 64 g of protein to a cup, spirulina is a naturally high source of needed protein.

Soy Products

Dry roasted soybeans--marketed as edamame--are nutrient powerhouses with 16 g of protein per cup. Products originating from soybeans are also powerful sources of protein. Made from cooked and fermented whole soybeans, tempeh (with 30.78 g protein per cup), can be sauteed, boiled, fried or baked. Tofu (16.77 g per cup) and soymilk (7 g per liquid cup) all pack a solid nutritional punch from soy protein. Seiten, unsafe for those with celiac disease but ideal for those with an aversion to soy, offers 30 g of wheat gluten protein per cup. A surprisingly chewy protein source, seitan is a plant-based staple with a texture comparable to meat, with the right preparation.

Legumes

While the class of vegetable called legumes includes soybeans, it also includes other beans, peas and lentils. Considered a healthy substitute for meat by the Mayo Clinic, legumes are a protein source lower in fat and cholesterol than any animal product. Fava beans, which mature into lima beans, are packed with 22 g of protein per cup. Black beans, pintos, lentils, black eyed peas, garbanzo beans, chickpeas and kidney beans follow closely behind with 14 to 17 g of protein per half cup. Available widely, and low in calories with cholesterol lowering properties, legumes are a protein powerhouse.