Good Plant-Based Sources of Lean Protein
There are a variety of ways to consume protein from both animal and plant-based foods. Animal protein contains the most protein, says Kayla Kopp, a registered dietitian with Cleveland Clinic’sCenter for Human Nutrition. “One ounce of animal protein has about seven grams of protein,” she says. “If you are vegetarian or vegan, it is more difficult to get enough protein – but it is possible through a consumption of plant sources.”
Good plant-based sources of protein include:
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- Beans. A cup of pinto beans has 15 grams of protein.
- Chickpeas. A cup of chickpeas has about 14.5 grams of protein.
- Edamame. A cup of edamame has about 18 grams of protein.
- Hemp hearts. A cup of hemp hearts has about 10 grams of protein.
- Lentils. A cup of lentils has about 18 grams of protein.
- Nuts. Almonds, Brazil nuts, cashews, peanuts and pine nuts and particularly beneficial. A cup of almonds has about 30 grams of protein; a cup of Brazil nuts has about 19 grams of protein; a cup of cashews has about 25 grams of protein; a cup of peanuts has about 30 grams of protein; a cup of pine nuts has about 20 grams of protein.
- Quinoa. A cup of quinoa has about 24 grams of protein.
- Tofu. A cup of firm tofu has about 44 grams of protein.