12 High Protein Options for your Plant Based Diet
Green Peas
8.58 grams per cup (boiled)
Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.
Quinoa
8.14 grams per cup (cooked)
"Quinoa is a good source of protein, fiber, iron, copper, thiamin and vitamin B6," said Kelly Toups, a registered dietician with the Whole Grains Council. It's also "an excellent source of magnesium, phosphorus, manganese and folate." Toups emphasized that a "'good source' means that one serving provides at least 10 percent of the daily value of that nutrient, while 'excellent source' means that one serving provides at least 20 percent of the daily value of that nutrient."
Almonds
5.94 grams per ounce (dry roasted)
Almonds contain vitamins, minerals, protein, and fiber, and so they may offer a number of health benefits. Just a handful of almonds — approximately 1 ounce — contains one-eighth of a person’s daily protein needs.
Avocado
4.02 grams per 1 avocado (medium)
Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Asparagus
4.32 grams per cup (boiled)
1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. Potassium is good for blood pressure and asparagus also contains a compound called asparaptine, which helps improve blood flow and in turn helps lower blood pressure. Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That's good news if you're watching your blood sugar.
Russet Potatoes
7.86 grams per 1 large potato (baked, with skin)
One baked medium russet potato with skin contains 168 calories, 5 grams of protein and 37 grams of carbohydrate, including 4 grams of fiber. This is 10 percent of the daily value for protein and 16 percent of the DV for fiber. The fiber and protein in the potato will help to fill you up so you eat fewer calories. Fiber may also help lower your risk for constipation, heart disease and diabetes.
Sweet potato has 4.02 grams baked with skin!
Brussels Sprouts
5.64 grams per cup (boiled from frozen)
Brussels sprouts are an excellent source of protein, and just 88 grams (g), or 1 cup, of raw Brussels sprouts meets the National Institutes of Health’s (NIH) recommended daily requirements for vitamin C and vitamin K.
A 2017 study linked a low vitamin K intake to a higher risk of bone fracture. Adequate vitamin K is necessary for healthful bone formation and mineralization.
Brussels sprouts are also a great source of calcium. Calcium is essential for bone strength and growth.
Wild Rice
6.54 grams per cup (cooked)
Despite its name, wild rice is not rice at all.
Although it is the seed of an aquatic grass like rice, it’s not directly related to it.
This grass grows naturally in shallow freshwater marshes and along the shores of streams and lakes.
There are four different species of wild rice. One is native to Asia and harvested as a vegetable. The remaining three are native to North America — specifically the Great Lakes region — and harvested as a grain.
Wild rice was originally grown and harvested by Native Americans, who have used the grain as a staple food for hundreds of years. It’s only referred to as rice because it looks and cooks like other types of rice.
Lentils
17.86 grams per cup (boiled)
Lentils are an excellent source of B vitamins, iron, magnesium, potassium and zinc. They're also a great source of plant-based protein and fiber.
Chickpeas
14.53 grams per cup (boiled from dried)
Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health.
For people who are cutting down on meat consumption, a dish of chickpeas and rice, for example, can contribute a significant amount of protein to the diet. A cup of chickpeas provides almost one-third of an adult’s daily protein needs.
Kale
2.47 grams per cup (cooked)
Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.
Possible benefits include helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes.
Portabella Mushrooms
3.97 grams per cup grilled
Mushrooms contain protein, vitamins, minerals, and antioxidants. These can have various health benefits. The fiber, potassium, and vitamin C in mushrooms may contribute to cardiovascular health. Mushrooms are also the only vegan, non-fortified dietary source of vitamin D.
Spinach
Protein, per 1 cup (cooked): 5.35 grams
Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
Hubbard Squash
Protein, per 1 cup (cooked): 5.08 grams
The huge amount of Vitamin A in hubbard squash signals that important phytonutrient beta-carotene, essential for lung and cardiovascular health and for its anti-inflammatory effects in the fight against asthma, osteoarthritis, and rheumatoid arthritis. The potassium in winter squash may also help lower blood pressure.
