Plant-based protein sources and protein content

Primarily protein is an essential building block of the living organisms including plants. Plant proteins are proteins derived from plants, plant parts, or any green sources. Protein is an essential nutrient that help and implicate form, metabolize, and repair body tissues, and they are particularly important among people following vegetarian or vegan diets. The green or plant-based sources of protein, ideal for vegetarians, vegans, or those looking to reduce animal product consumption.

Plant-based protein sources:

1. Legumes:

a) Lentils (Lens culinaris) (cooked): It contain approximately 18 g of protein in cup of lentil seeds.

b) Chickpeas (Cicer arietinum): It contain approximately 15 g of protein in cup of Cicer seeds.

c) Black beans, kidney beans (Phaseolus vulgaris): It contain approximately 15 g of protein per cup bean seeds.

d) Peas (Pisum sativum) green or split: It contain approximately 9 g of protein per cup of pea seeds.

2. Soybean products:

a) Tofu contains approximately 20 g of protein per cup of tofu.

b) Tempeh (fermented product of soybean): It contains approximately 30–40 g of protein per cup of tempeh.

c) Edamame (cooked soybeans): It contains approximately 17 g of protein per cup of edamame.

d) Soy milk (Seed milk): It contains approximately 7–9 g of protein per cup of soy milk.

3. Whole grains:

a) Quinoa (Chenopodium quinoa): It contains approximately 8.0 g of protein per cup (cooked) and it also contribute as complete protein.

b) Brown rice (Oryza sativa): It contains approximately 5.0 g of protein per cup.

c) Oats (Avena sativa): It contains approximately 5.0 g of protein per cup (cooked).

d) Barley (Hordeum vulgare), bulgur (Triticum spp.), amaranth (Amaranthus viridis), and teff (Eragrostis tef): These crops also contain good protein content.

4. Nuts and seeds:

a) Almonds (seeds of Terminalia catapa): It contain approximately 6.0 g of protein per ounce (about 23 nuts).

b) Chia seeds (Salvia hispanica): It contain approximately 5.0 g of protein per 2 table spoons.

c) Hemp seeds (Cannabis sativa): It contain approximately 10 g of protein per 3 table spoons.

d) Pumpkin seeds (pepitas): It contain approximately 7.0 g of protein per ounce.

e) Peanut (seeds of Arachis hypogea) butter: It contain approximately 8.0 g of protein per 2 table spoons.

5. Vegetables (less protein but still contribute):

a) Spinach (leaves of Spinacia oleracea): It contain approximately  5.0 g of protein per cup (cooked).

b) Broccoli (Brassica oleracea var. italica): It contain approximately 4.0 g of protein per cup (cooked).

c) Brussels sprouts (Brassica oleracea var. gemmifera): It contain approximately 4.0 g of protein per cup.

d) Kale (Brassica oleracea), Shatavari (Asparagus racemosus), and artichokes (Cynara cardunculus): These plants contain rich sources of protein.

6. Seitan (wheat gluten):

It contain approximately 21 g of protein per 3 ounce. It is a very high protein, and it is often used in vegan meat substitutes.

7. Plant-based protein powders:

From peas (Pisum sativum), brown rice (Oryza sativa), hemp (Cannabis sativa), and soybean (Glycine max) usually contain approximately 15–25 g of protein per scoop.

Table 1: Legumes are among the richest sources of plant protein.

Food	Protein per 100 g (cooked) wt
Lentils	9.0 g
Chickpeas	8.9 g
Black beans	8.9 g
Kidney beans	8.7 g
Green peas	5.0 g
Soybeans	11 g
Lupini beans	15 g

Table 2: Soy products are derived from soybeans, they are high in quality protein.

Food	Protein per 100 g wt
Tofu (firm)	8.0 g
Tempeh	19 g
Edamame	11 g
Soy milk	3 – 4 g
Textured vegetable protein	50 g (dry matter)

Table 3: Whole grains and pseudograins and their protein content

Food	Protein per 100 g (cooked wt)
Quinoa	4.4 g (complete protein)
Amaranth	3.8 g (complete protein)
Buckwheat	3.4 g (complete protein)
Oats	2.5 g
Brown rice	2.6 g
Barley	2.3 g
Whole wheat pasta	5–7 g

Table 4: Nuts and nut butters and their protein content

Food	Protein per 100 g wt
Almonds	21 g
Peanuts	25 g
Cashews	18 g
Peanut butter	25 g
Almond butter	21 g

Table 5: Seeds and seed butters and their protein content

Food	Protein per 100 g wt
Hemp seeds	31 g (complete protein)
Chia seeds	17 g (complete protein)
Flaxseeds	18 g
Pumpkin seeds	19 g
Sunflower seeds	21 g
Tahini (sesame)	17 g

Table 6: Other plant protein sources and their protein content

Food	Protein per 100 g wt.
Seitan (wheat gluten)	25 g of protein
Nutritional yeast	50 g (per 100 g dry wt.)
Spirulina	57 g (complete protein)
Mushroom	3.0 g of protein
Green vegetables (spinach, broccoli)	2–3 g of protein

Table 7: Common sources of plant protein and their content

Food	Protein per 100 g wt. (approx.)
Lentils (cooked)	9.0 g
Chickpeas (cooked)	8.9 g
Black beans (cooked)	8.9 g
Tofu (firm)	8.0 g
Tempeh	19 g
Edamame	11 g
Quinoa (cooked)	4.4 g
Chia seeds	17 g
Hemp seeds	31 g
Pumpkin seeds	19 g
Almonds	21 g
Peanut butter	25 g
Oats (raw)	13 g
Seitan	25 g

Complete proteins:

The complete proteins which contain all 09 essential and total 20 amino acids, our body cannot synthesize the complete protein. Some plants possess complete proteins in their own parts, these plants are Quinoa, Soybean (tofu, tempeh, and edamame products), Amaranth (Amranthus), Buckwheat, and Spirulina (algae).

Incomplete proteins:

Most plants have proteins are incomplete proteins, but you can combine them to get all essential amino acids. For example: Rice + beans, Hummus + whole Wheat pita, and Peanut butter + Whole grain bread.