Plant based proteins are exactly what you think it is.
It means proteins from plants, with no meat or diary source in the mix.
We all want to play vegetarian sometimes. But the issue is, getting the right amount of proteins.
And that is what this post is all about. To help you get those building blocks.
For starters, plant based proteins are not complete protein.
Plant based proteins are often low in certain amino acids like methionine, tryptophan, lycine and isoleucine while animal proteins are known to have all the amino acids needed by our body.
We have about 20 amino acids, divided into essential and non essential ones.
Our bodies can produce the nonessential amino acids but not the essential ones which must be obtain through our diets.
Thus while animal proteins can provide us with the complete essential and nonessential amino acidway, plant based proteins are always lacking in one or more amino acids.
Thus it is wise to mix your plant based proteins to get the complete punch.
With that out of the way, let the counting begin.
1. Rice and Beans
Protein: 7 grams per 1 cup serving
This is a common food combination here in Nigeria but only few people know about its health profile or rather protein content.
Rice is high in methionine but low in lysine while mosts beans are low in methionine and high in lysine.
When put together, they form a protein source that is equal to that of meats.
Protein: 18g per 1 cup serving (cooked)
As a Nigerian, you just might be wondering what this is.
Edamame beans are whole, immature soybeans , sometimes referred to as vegetable-type soybeans.
Make sure you go for the organic ones.
3. Organic Tempeh
Protein: 16g per 3 oz serving
Tempeh is the “cake form” outcome of a controlled fermentation of soybean.
Protein: 8 to 15g per 3 oz serving
Also know as bean curd, it is the product of condensed soy milk.
Protein: 15 g per cup serving (cooked)
What you stand to gain.
- 227 calories
- 15 grams protein
- 15 grams fiber
- 0 fat
- 64% folate
- 40% copper
- 38% manganese
- 35% vitamin B1 Thiamine
- 30% magnesium
- 24% phosphorus
- 20% iron
Protein: 17.9 g per cup serving
Lentils are high in fibre, and complex carbohydrates, while low in fat and calories.
7. Lima Beans
Protein: 7.3 g per ½-cup serving (cooked)
8. Wild Rice
Protein: 6.5 g per 1-cup serving (cooked)
Protein: 6 g per ¼-cup serving
Protein: 5 g per ¼-cup serving
11. Pumpkin Seed
Protein: 5 g per ¼-cup serving
12. Peanut Butter
Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)
Protein: 6 g per ½-cup serving
14. Chia Seeds
Protein: 6 g per 2 Tbsp
All of these plant bases proteins when properly combine with whole foods and even among themselves promises to give the same complete protein as any beef out there.
Protein: 4 g in 1 medium white potato
16. Steel Cut Oatmeal
Protein: 5 g in ¼-cup serving (dry)
17. Brussels Sprouts
Protein: 2 g per ½-cup servingserving
Protein: 2 g per ½-cup serving (cooked)
Protein: 2 g per ½ avocado
20. Organic Corn
Protein: 2.5 g per ½-cup serving
Protein: 3 g per ½-cup serving (cooked)
These above mentioned plant based proteins should be enough right?
Nah! Let’s make mention of some more.
Proteins: 8 g per 1 cup serving
23. Hemp Seeds
Proteins: 3 tablespoons = 10 grams of protein
24. Green Peas
Proteins: 8g per 1 cup serving
Okay! I think that should be it for this list of 24 plant based proteins.
I hope it was worth reading.