20 Plant-Based Proteins You Have to Try if You’re a Vegetarian

Protein plays a crucial role in human health, and it does much more than just build muscle.

When people think of "going meatless," many worry about not getting enough nutrients and protein. But actually, you can get plenty of protein from plants, which are not only nutrient-dense but also more natural and beneficial—definitely a healthy choice.

Nutrition experts recommend several plant-based protein sources that can rival animal proteins. As long as vegetarians eat a variety of foods, they can benefit from the complementary effects of proteins and still get all the nutrients they need! Here are 20 delicious plant-based protein sources to try (cup sizes are roughly 240mL):

1. Lentils: Just half a cup contains 9 grams of protein and nearly 15 grams of dietary fiber.
   Lentils are a vegetarian’s new best friend, and like chickpeas, black beans, and soybeans, they come from the legume family. They inherit the high-protein, nutrient-rich qualities of legumes, boasting more dietary fiber than most beans and almost no fat. Plus, they cook easily without soaking, making them quite impressive!
2. Tofu: One cup of crumbled tofu contains up to 10 grams of high-quality protein.
   Heart disease has become a widespread issue in recent years, affecting many people’s physical and mental health as well as their families. Tofu is highly nutritious, and the phytosterols in tofu can absorb excess cholesterol in the digestive system, effectively lowering cholesterol levels.
3. Black Beans: Their dark skin offers strong antioxidant properties, and they contain less starch than many other beans. Each half-cup provides 8 grams of protein.
4. Quinoa: One cup provides 8 grams of protein, as well as being a rich source of magnesium, antioxidants, and dietary fiber.
   Quinoa contains over 50% more lysine than oats, a nutrient commonly lacking in other grains, which makes quinoa’s protein more bioavailable.
5. Soy Milk: One cup offers 8 grams of protein and 4 grams of heart-healthy fats. It's best to choose unsweetened varieties.
6. Green Peas: Packed with protein (8 grams per cup) and fiber, green peas are also delicious.
7. Hemp Seeds: Just 3 tablespoons give you 13 grams of protein. You can even make hemp milk from them.
   Hemp seeds, a traditional Chinese medicine, help with constipation and can improve digestive health, particularly in the elderly.
8. Oats: With three times the protein of brown rice, oats are also rich in calcium, magnesium, and B vitamins.
   Oats are a trusted friend in healthy eating, the only grain listed in Time magazine’s "Top 10 Healthiest Foods" worldwide. The U.S. FDA also recognizes oats for their ability to lower cholesterol and regulate blood sugar.
9. Pumpkin Seeds: A great source of iron, magnesium, and protein, with 8 grams of protein per quarter cup.
   Pumpkin seeds contain high-quality protein that improves blood circulation, which helps deliver oxygen and nutrients to cells, boosting metabolism.
10. Chia Seeds: This superfood contains complete protein, with 5 grams of protein in just 2 tablespoons.
    Chia seeds provide all eight essential amino acids the body needs, with a protein content of 15-23%, much higher than traditional grains like wheat and rice. For vegetarians, chia seeds are a fantastic protein source.
11. Tempeh: A fermented soybean product, it’s high in protein (12 grams per cup), easy to digest, and full of probiotics.
    Tempeh, made primarily from soybeans, is rich in protein and can be used as a meat substitute for vegetarians. It also provides vitamin B12.
12. Edamame: Rich in fiber and antioxidants, half a cup of edamame contains 8.5 grams of protein. You can add them to soups, salads, or soba noodles.
13. Broccoli: One cup contains 4 grams of protein and 30% of your daily calcium needs. It’s also a great source of vitamin C, fiber, and B vitamins.
14. Almonds: A cup of almonds or 2 tablespoons of almond butter provides 7 grams of protein.
    Almonds are the nut with the highest calcium content, helpful in preventing osteoporosis. They also contain a wide variety of amino acids.
15. Asparagus: One cup of chopped asparagus contains 4 grams of protein and is an excellent source of folate.
16. Tahini: Two tablespoons provide 8 grams of protein, along with iron, magnesium, potassium, and B vitamins.
17. Peanut Butter: Delicious and protein-rich, with 8 grams of protein in 2 tablespoons.
18. Spirulina: One tablespoon contains 4 grams of protein.
19. Nutritional Yeast: Just 2 tablespoons provide 8 grams of protein.
    One spoonful of nutritional yeast equals 9 essential amino acids and 17 vitamins, especially vitamin B12, making it an essential “life element” for vegetarians.
20. Chickpeas: A small half-cup serving provides 6-8 grams of protein. You can also enjoy chickpea hummus.
    With around 24 grams of dietary fiber per 200 grams, chickpeas meet an adult’s daily fiber needs. Their fat content is 75% unsaturated fat, which is considered "good" fat, and linoleic acid makes up 43%, contributing to their healthy fat profile.

You don’t have to eat meat because plant-based products can give you enough protein. However, it’s essential to have a diverse diet that includes fruits and vegetables to meet your body’s need for vitamins and trace elements. In conclusion, being vegetarian is fine, but remember to eat a balanced diet for better health!