Top 10 Plant-Based Protein Sources


A powerhouse of protein, lentils offer about 18 grams of protein per cooked cup and are also rich in fiber, which helps with digestion.


Versatile and packed with protein, chickpeas provide about 15 grams per cooked cup. They're perfect in salads, soups, or as a tasty hummus


Quinoa is a complete protein with all nine essential amino acids, unlike most plant meals. Cooked quinoa has 8 grams of protein per cup.. 


Almonds are not only high in protein but also contain healthy fats and vitamin E. About ¼ cup of almonds offers 7 grams of protein.

Chia Seeds

These tiny seeds are packed with protein and omega-3 fatty acids. Two tablespoons of chia seeds have nearly 5 grams of protein.


Made from soybeans, tofu is a popular protein choice for many vegetarians and vegans, offering about 10 grams of protein per half-cup serving.

Black Beans

Black beans are not only affordable but also high in protein, with about 15 grams per cooked cup.


Another excellent source of protein from soy, tempeh offers about 15 grams of protein per half-cup. It's also fermented, which can help with gut health.

Hemp Seeds

With about 10 grams of protein per 3 tablespoons, hemp seeds are a great addition to smoothies or on top of salads.

Green Peas

Often overlooked as a high-protein vegetable, green peas offer about 9 grams of protein per cooked cup.