Plant-Based Protein
Protein is made up of components called amino acids . During digestion, your body will break
down the protein into these amino acids and use them for a wide variety of functions. Some of
these functions include creating hormones, supporting brain health, and building bone, muscle,
and other body tissues.
There are 22 amino acids, nine of which your body can’t make, so they need to come from your
diet. These nine are commonly called essential amino acids because it’s essential you consume
them in your diet. Many plant-based protein sources contain some, but not all of the essential
amino acids. This makes it important to eat a variety of these plant-based foods throughout the
day, especially if you are following a strict vegetarian or vegan diet.
Protein complementation involves combining two plant-based sources of protein to ensure you
are getting all nine essential amino acids.
Some examples include:
● Beans + Grains, Nuts, or Seeds
● Grains + Legumes
● Nuts or Seeds + Legumes
● Vegetables + Grains, Nuts, or Seeds
For more
Below is a list of plant-based protein options and approximate
protein content.
Plant-Based Food Approx. Protein
Content per 100 g
Beans & Legumes
Lentils, boiled 9 g
Mung beans, boiled 7 g
Chickpeas, boiled 9 g
Navy beans, boiled 8 g
Soybeans (edamame), cooked 11 g
Tofu 8 g
Tempeh 19 g
Peanuts 26 g
Kidney beans, boiled 9 g
Pinto beans, boiled 1.9 g
Vegetables
Green peas 5 g
Broccoli 2.8 g
Kale 4.3 g
Brussel sprouts 3.4 g
Potato, baked 2.5 g
Sweet potato, baked 2 g
Plant-Based Food Approx. Protein
Content per 100 g
Nuts & Seeds
Almonds 21 g
Cashews 18 g
Walnuts 15 g
Pistachios 20 g
Pine nuts 14 g
Pumpkin Seeds 19 g
Sunflower Seeds 21 g
Flaxseeds 18 g
Chia seeds 17 g
Sesame seeds 18 g
Hemp seeds, hulled 32 g
Grains & Pseudograins
Buckwheat groats, roasted 3.4 g
Brown rice, long-grain, cooked 2.6 g
Barley, cooked 2.3 g
Seitan 75 g
Amaranth, cooked 3.8 g
Quinoa 4.4 g
Wild rice, cooked 4 g
Millet 3.51 g
For more